Steak calories and protein by cooked weight

A grilled top sirloin cap steak provides 242 kcal and 26 g of protein per 100 g in this USDA reference. The record includes both lean meat and edible fat, with the external fat trimmed to 1/8 inch. A 150 g cooked portion gives about 363 kcal and 39 g of protein.

Choose the cut when you know it

Beef varies with the cut, the amount of fat left on the portion, and the cooking method. A label or food entry for your specific cut is more useful than a single number for all beef. The sirloin cap here is an identified example for comparing cooked portions; ribeye, fillet, and other cuts need their own matching entry.

Ground beef also varies by lean-to-fat ratio and has a separate ground-beef entry. Use that product's label where available. A generic steak portion should not stand in for a burger with several ingredients.

Use cooked edible weight

The calculator below uses meat weighed after cooking, without bones or other discarded parts. An 85 g portion gives about 206 kcal, and 150 g gives about 363 kcal with this reference. Include the fat you eat and account for oil or sauce added to the dish.

Check doneness safely

For beef steaks, roasts, and chops, U.S. guidance specifies at least 145°F (63°C), followed by a rest of at least three minutes. Ground beef needs 160°F (71°C). Use a food thermometer and the FoodSafety.gov chart rather than a short cooking time as a safety check.