Calories in Steaks: Nutrition Facts & Serving Sizes
Per 4 oz (113g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 4 oz steak serving (113g) contains about 139 calories with 24.4g of protein and 3.8g of fat, making it one of the leanest beef entries available. Per 100g, steak provides 123 calories with 21.6g of protein, 3.4g of fat, and 0g of carbs. This entry reflects a very lean cut of beef. The protein content per calorie is excellent: 21.6g of protein per 123 calories is comparable to chicken breast. Steak provides 3.2mg of zinc per 100g (about 29% daily value), 25.2mcg of selenium, and 0.6mcg of vitamin B12. Niacin is at 7.1mg per 100g and thiamin at 0.5mg per 100g. Potassium is 365mg per 100g. For anyone focused on building muscle or maintaining lean mass, steak is a nutrient-dense protein source with complete amino acids, bioavailable minerals, and zero carbs. The key variable is which cut: ribeye and prime rib are much higher in fat and calories, while cuts like round, loin, and flank steak are leaner.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 4 oz (113g) | 139 | 24.4g | 0g | 3.8g | 0g |
| 1 piece (231g) | 284.1 | 49.9g | 0g | 7.9g | 0g |
| 100g | 123 | 21.6g | 0g | 3.4g | 0g |
Track Steak in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 123 | 6% |
| Protein | 21.6g | 43% |
| Total Fat | 3.4g | 4% |
| Saturated Fat | 1.2g | 6% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 73mg | 3% |
| Cholesterol | 63mg | 21% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.2g | 0% |
| Cholesterol | 63mg | 21% |
| Calcium | 7mg | 1% |
| Iron | 0.8mg | 4% |
| Potassium | 365mg | 8% |
| Vitamin B6 | 0.6mg | 35% |
| Vitamin B12 | 0.6mcg | 25% |
| Magnesium | 22mg | 5% |
| Phosphorus | 207mg | 17% |
| Zinc | 3.2mg | 29% |
| Selenium | 25.2mcg | 46% |
| Folate | 1mcg | 0% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 7.1mg | 44% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Steaks
Steak is one of the most protein-dense whole foods available. At 21.6g of protein per 100g with only 123 calories (for this lean cut), it provides all essential amino acids needed for muscle protein synthesis. For those who train with weights and need high protein intake, lean cuts of steak are a cornerstone protein source alongside chicken breast and fish.
The zinc content at 3.2mg per 100g is bioavailable and significant. Animal-source zinc is more efficiently absorbed than plant-source zinc because there are no phytates to block absorption. Zinc supports testosterone production, immune function, and protein synthesis, all directly relevant for physically active people.
The 25.2mcg of selenium per 100g covers about 46% of the daily selenium target, supporting antioxidant enzyme function and thyroid health. The 7.1mg of niacin per 100g (about 44% of the daily value) supports energy production from carbohydrates, fats, and protein. Vitamin B12 at 0.6mcg per 100g contributes to nerve function and red blood cell production.
Potassium at 365mg per 100g helps maintain electrolyte balance and supports blood pressure regulation. The 0.5mg of thiamin per 100g supports carbohydrate metabolism, which matters for anyone eating mixed macro diets alongside their steak.
Dietary Considerations
Steak is naturally gluten-free and keto-friendly with 0g of carbs. It is not vegan or vegetarian. For weight loss, lean cuts of steak are excellent due to the high protein and moderate calorie content. Fattier cuts like ribeye significantly increase the calorie and saturated fat content. Red meat consumption at high levels (more than 3 to 4 servings per week) is associated with increased cardiovascular risk in some studies, so moderate intake is generally recommended.
Daily Intake (100g)
100g of steak provides 6% of a 2,000-calorie diet.
Track Your Intake
See how steak fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in steak?
A 4 oz lean steak (113g) has about 139 calories. Per 100g, lean steak contains 123 calories. The exact calorie count varies significantly by cut: ribeye can have 250 to 300 calories per 100g, while round or sirloin runs 120 to 180 calories per 100g.
Is steak good for weight loss?
Lean cuts of steak are excellent for weight loss. At 139 calories per 4 oz serving with 24.4g of protein, lean steak keeps you full without excessive calories. The key is choosing lean cuts (round, sirloin, flank) rather than fatty cuts like ribeye.
How much protein in steak?
A 4 oz lean steak (113g) has about 24.4g of protein. Per 100g, lean steak contains 21.6g of protein. All steak cuts are complete protein sources with all essential amino acids, making them efficient for muscle building and repair.
What is the leanest cut of steak?
The leanest cuts of steak include eye of round (3 to 4g fat/100g), top round, sirloin tip side steak, and bottom round. Sirloin and strip steak are moderately lean. Ribeye, T-bone, and prime rib are the fattiest cuts with significantly more calories.
Is steak keto-friendly?
Yes, steak is one of the best keto foods. It contains 0g of carbs and provides high-quality protein with fat. All cuts are keto-compatible, though leaner cuts have a better protein-to-fat ratio while fattier cuts provide more total fat for ketogenic macros.
Track Steaks in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.