New York Strip Steak Calories: Protein, Fat and Nutrition Facts

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One cooked New York strip steak (221 g, from 270 g raw) has about 614 calories, 58 g protein, 41 g fat and no carbs, per the USDA Choice entry. Per 100 g cooked that is about 278 kcal. Trimming the fat cap and portion size move the number more than the cut does.

Quick Nutrition Facts

Per 1 cooked steak (221 g, from 270 g raw)

Nutrient	Amount
Calories	614 kcal
Protein	58g
Carbohydrates	0g
Fiber	0g
Sugars	0g
Fat	41g
Sodium	115 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

The strip is a protein-heavy steak with real fat. A 221 g cooked steak gives 58 g protein, which covers most of a day's protein for many people, and 16 g of saturated fat. The American Heart Association aims for about 13 g of saturated fat a day on a 2,000 kcal diet, so one steak is over that. Most of that fat sits in the edge cap, so trimming it before eating cuts calories noticeably. Most restaurant steaks are 8 to 12 oz and cooked with butter, so the plate usually lands above the USDA figure. Pair it with vegetables and keep red meat to a few meals a week.

Myth Busters

MYTH #1: Steak is low-calorie because it has no carbs.

TRUTH: Zero carbs does not mean low calories. A 221 g cooked strip is about 614 kcal, and 41 g of fat supplies most of them. USDA FoodData Central: Beef, short loin, top loin steak, separable lean and fat, trimmed to 1/8" fat, Choice, cooked, broiled (per steak, 221 g)

MYTH #2: A restaurant 8 oz strip has the same calories as the USDA entry.

TRUTH: Restaurant listings range from about 420 kcal (Texas Roadhouse, 8 oz) to 580 kcal (Steak-Out, 8 oz) depending on trim, cooking fat and weight raw or cooked. FatSecret: Texas Roadhouse New York Strip, 8 oz; Eat This Much: 8 oz NY strip

MYTH #3: You need to eat steak to get enough protein.

TRUTH: Beans, fish, poultry, eggs and dairy all supply high-quality protein with less saturated fat. Steak is one option, not a requirement. Harvard T.H. Chan School of Public Health: Protein

MYTH #4: Red meat is as risky as processed meat.

TRUTH: WHO's cancer agency classifies processed meat as carcinogenic to humans and unprocessed red meat as probably carcinogenic, a lower level of evidence. Keeping portions modest is the practical takeaway. WHO: Carcinogenicity of the consumption of red meat and processed meat

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Very filling at 58 g protein, but 614 kcal per steak adds up fast. Trim the fat cap and keep it to 4 to 6 oz. USDA FoodData Central: Beef, short loin, top loin steak, separable lean and fat, trimmed to 1/8" fat, Choice, cooked, broiled (per steak, 221 g)
Muscle Gain		About 26 g protein per 100 g cooked with zero carbs, so it fits a high-protein day easily. USDA FoodData Central: Beef, short loin, top loin steak, separable lean and fat, trimmed to 1/8" fat, Choice, cooked, broiled (per steak, 221 g); Harvard T.H. Chan School of Public Health: Protein
Diabetes		No carbs or sugar, so it does not raise blood sugar directly. Watch the sides and sauces. USDA FoodData Central: Beef, short loin, top loin steak, separable lean and fat, trimmed to 1/8" fat, Choice, cooked, broiled (per steak, 221 g)
Heart Health		16 g saturated fat per steak is more than a day's suggested limit of about 13 g. American Heart Association: Saturated fats; USDA FoodData Central: Beef, short loin, top loin steak, separable lean and fat, trimmed to 1/8" fat, Choice, cooked, broiled (per steak, 221 g)

PERSONALIZED NUTRITION

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Blood Sugar Response to New York Strip Steak

A plain strip steak has no carbohydrate, so blood sugar barely moves. A small rise comes from protein and any side dishes, and the high fat slows digestion. A baked potato or sugary glaze would change the curve far more than the steak itself. USDA FoodData Central: Beef, short loin, top loin steak, separable lean and fat, trimmed to 1/8" fat, Choice, cooked, broiled (per steak, 221 g)

Estimated Blood Sugar Response (1 steak, 221 g)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Fill half the plate with non-starchy vegetables.
Skip sugary glazes and sauces such as barbecue or teriyaki.
If you eat potatoes or bread, keep the portion small and eat the steak first.
Take a short walk after a heavy meal.

Cultural Significance

The New York strip comes from the short loin and is a steakhouse staple across the US. It is also called a strip steak, Kansas City strip or, in the UK and Commonwealth, a sirloin steak. Its firm bite and beefy flavour make it a common order next to the ribeye and filet.

Compare & Substitute

New York Strip Steak vs Similar Foods

Nutrient	Sirloin steak, 100 g cooked	Grilled chicken breast, 100 g	Baked salmon, 100 g	New York strip, 100 g cooked (reference)
Calories	206 kcal	165 kcal	206 kcal	278 kcal
Protein	30g	31g	22g	26g
Carbohydrates	0g	0g	0g	0g
Fat	9g	3.6g	12g	19g

Frequently Asked Questions

How many calories are in a New York strip steak?

A 221 g cooked Choice strip has about 614 calories per USDA data, or about 278 calories per 100 g. An 8 oz restaurant steak is typically 420 to 580 calories depending on trim and cooking fat.

How much protein is in a New York strip?

About 58 g in a 221 g cooked steak, or about 26 g per 100 g.

Is a New York strip healthy?

It is rich in protein but also in saturated fat (about 16 g per steak). Smaller portions, trimmed fat and vegetable sides make it a reasonable occasional meal.