Lower-calorie end
Flank Steak
164 kcal per 100g raw in this featured set
Informational and journaling-oriented steak reference
Beef Steak Nutrition per 100g
Use this page to check beef steak calories per 100g, protein in steak 100g, total fat, iron, and zinc across common steak-style cuts. The table stays on one per 100 gram raw reference basis so you can scan steak macros per 100 grams without mixing cooked weight changes into the baseline.
Featured steak-style cuts in this shared reference set range from 164 to 291 calories, 18.9 to 27 grams of protein, and 7.6 to 23.8 grams of fat per 100g raw.
Main table
Per 100g raw reference values across common steak-style cuts
This table is built for fast scanning. It answers the exact steak-per-100g query while keeping the cut differences visible instead of flattening every steak into one generic number.
| Steak cut | Calories | Protein | Fat | Sat fat | Iron | Zinc |
|---|---|---|---|---|---|---|
| Ribeye Steak | 291 kcal | 18.9 g | 23.8 g | 9.9 g | 1.70 mg | 4.10 mg |
| Sirloin Steak (Top Sirloin) | 183 kcal | 27 g | 7.6 g | 2.9 g | 1.80 mg | 5 mg |
| Tenderloin (Filet Mignon) | 227 kcal | 20.9 g | 15 g | 5.9 g | 2.10 mg | 4.40 mg |
| Strip Steak (New York Strip) | 252 kcal | 20.2 g | 18.3 g | 7.4 g | 1.90 mg | 4.30 mg |
| Flank Steak | 164 kcal | 20.1 g | 9.4 g | 3.5 g | 1.83 mg | 5.56 mg |
| Tri-Tip | 193 kcal | 21.6 g | 11 g | 4.2 g | 2.10 mg | 4.70 mg |
Values are reference values, not exact readings for every steak at retail. Grade, trim, and how a steak is cooked can shift what you see on a label or plate.
Higher protein density
Sirloin Steak (Top Sirloin)
1.48g protein per 10 calories
Higher fat
Ribeye Steak
23.8g total fat per 100g raw
Zinc leader
Flank Steak
5.56mg zinc per 100g raw
Variation by cut
Steak is not one single macro profile
Ribeye Steak
291 kcalRibeye is the richer end of this featured set, so calories and fat rise quickly even though protein stays substantial.
18.9g protein23.8g fat1.70mg iron
Sirloin Steak (Top Sirloin)
183 kcalTop sirloin is the leaner anchor here and currently carries the strongest protein density in this featured steak group.
27g protein7.6g fat1.80mg iron
Tenderloin (Filet Mignon)
227 kcalTenderloin stays more moderate than ribeye on fat while still showing solid protein, iron, zinc, and B12 context.
20.9g protein15g fat2.10mg iron
Strip Steak (New York Strip)
252 kcalStrip steak usually lands between sirloin and ribeye for calories and fat, which makes it useful as a middle-ground reference.
20.2g protein18.3g fat1.90mg iron
Flank Steak
164 kcalFlank steak stays on the lower-calorie side in this dataset while still carrying notable fat and one of the stronger zinc readings.
20.1g protein9.4g fat1.83mg iron
Tri-Tip
193 kcalTri-tip sits in the mid-range for steak-style calories and fat, which makes it a helpful bridge between leaner and richer references.
21.6g protein11g fat2.10mg iron
Raw vs cooked
Many “steak per 100g” pages look different because they use cooked values
This page stays anchored to a per 100 gram raw reference basis so cut-to-cut comparisons are easier to scan and less likely to mix two different measurement states.
Cooked steak often looks more calorie-dense per gram because water leaves the cut during cooking, so the finished portion weighs less.
If you need cooked steak nutrition 100g context, the raw-vs-cooked converter is the better place to estimate it by cut and cooking profile.
Example portions
Common portion sizes still depend on which steak cut you choose
| Portion | Calories range | Protein range | Fat range |
|---|---|---|---|
| 100g | 164-291 kcal | 18.9-27 g | 7.6-23.8 g |
| 200g | 328-582 kcal | 37.8-54 g | 15.2-47.6 g |
| 250g | 410-728 kcal | 47.3-67.5 g | 19-59.5 g |
These ranges use the featured steak-style cuts on this page, so they show why a single universal “200g steak” macro number can hide the real cut differences.
FAQ
Common questions behind steak-per-100g searches
How many calories are in 100g of beef steak?
In this steak-focused raw-reference set, featured cuts span about 164 to 291 calories per 100 grams raw. Ribeye sits toward the richer end, while sirloin, flank, and similar leaner steak references sit lower.
How much protein is in steak per 100g?
The featured steak cuts on this page range from about 18.9 to 27.0 grams of protein per 100 grams raw. The exact number depends on which steak cut you mean, not just the word steak by itself.
Are these steak nutrition values raw or cooked?
This page stays anchored to a per 100 gram raw reference. Many generic steak pages use cooked-looking numbers or do not label the basis clearly, which is why raw and cooked pages often look inconsistent.
Why do steak calories per 100g vary so much by cut?
Steak cuts differ in marbling, trim, and total fat. That shifts calories and fat more dramatically than it shifts protein, which is why ribeye, sirloin, flank, strip steak, and tenderloin do not share one universal macro number.
Where should I go if I need cooked steak nutrition per 100g?
Use the linked raw-vs-cooked converter for cut-aware cooked estimates. This guide stays on one raw-reference basis so the table remains easier to compare and does not mix finished-weight changes into the baseline.
Related tools and steak reference guides
Compare Beef Cuts
Compare calories, protein, fat, iron, and price across common beef cuts.
Beef Nutrition Calculator
Calculate calories, protein, iron, zinc, and cooking-adjusted values for common beef cuts.
Raw vs Cooked Beef Weight Converter
Convert raw beef to cooked weight or cooked beef back to a raw equivalent with cut-aware yield profiles.
Data and methodology
Shared raw-reference source
The steak values on this page come from the same shared site dataset used by the live cut pages and comparison system. That dataset is maintained from USDA FoodData Central raw beef reference records.
Why the page stays raw-reference first
The goal here is easier cut comparison. Keeping the table on one per 100 gram raw basis avoids blending cooked weight change into the base numbers and makes the steak-to-steak spread easier to read.
Why generic steak numbers drift
Retail trim, grade, fat level, and whether a site is showing raw or cooked values can all change the number a user sees. This page solves that by labeling the basis clearly and keeping the featured cut variation visible.
Sources: USDA FoodData Central raw beef reference records surfaced through the shared site dataset. For cooked-weight context, use the linked raw-vs-cooked converter and its methodology notes rather than treating the raw table here as a cooked result. Last reviewed: 2026-03-28.