Steak: Calories, Nutrition Facts, and Health Benefits (2026)

Per 3 oz cooked sirloin (85 g), steak contains 175 calories, 22.9 g of protein, and 8.5 g of fat. It has no carbohydrates or sugars, making it a low-carb option. Additionally, it provides essential nutrients like 3.8 mg of zinc and 1.36 mg of iron.

This page explores the nutritional profile of steak, focusing on cooked sirloin. We will examine its calorie content, macronutrient breakdown, and health benefits.

Steak Nutrition Facts (Per Serving and Per 100 g)

The following table details the nutrition facts for steak, highlighting key components such as protein, fat, and micronutrients.

Values are for 3 oz cooked sirloin (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	175	206	9%
Protein	22.9 g	27.0 g	46%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	8.5 g	10.0 g	11%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	281 mg	330 mg	6%
Saturated Fat	3.2 g	3.8 g	16%
Zinc	3.8 mg	4.5 mg	35%
Iron	1.36 mg	1.60 mg	8%

About 0% of steak calories come from carbohydrates, 55% from protein and 45% from fat.

Steak by Health Goal

In this section, we evaluate how steak aligns with various dietary goals, including weight management and muscle building.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (22.9 g in 175), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Excellent	High-quality complete protein at 22.9 g per serving

Steak and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Steak contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Steak Compares to Other Protein Foods

Here, we compare steak with other protein sources to provide context on its nutritional standing.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Steak	206	27.0	10.0	3.8
Ground Beef	250	26.0	17.0	6.5
Pork Tenderloin	143	26.0	3.5	1.2
Lamb	294	25.0	21.0	8.8

Steak Myths, Checked

Steak is too fatty to be healthy , Misleading. Lean cuts like sirloin are high-protein with moderate fat; ribeye is the fattier choice.

You should avoid steak entirely on a diet , False. Lean steak is high in protein and satiating; portion and cut matter more than avoidance.

How to Track Steak

With steak, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log steak accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of steak?

A 3 oz serving of steak contains 175 calories, making it a substantial source of energy in a balanced diet.

Is steak good for weight loss?

Steak can be part of a weight loss diet when consumed in moderation, as it is high in protein and can promote satiety.

Can people with diabetes eat steak?

Individuals with diabetes can eat steak, as it has no carbohydrates and does not raise blood sugar levels.

How much protein is in steak?

Steak is rich in protein, providing 22.9 g per 3 oz serving, which supports muscle maintenance and growth.

Is steak high in sugar?

Steak is not high in sugar, as it contains 0 g of sugar per serving, making it suitable for low-sugar diets.

Which steak is leanest?

The leanest cuts of steak include sirloin and tenderloin, which offer lower fat content while still providing high protein.

Key Takeaways

• Steak provides 175 calories per 3 oz serving.
• It contains 22.9 g of protein, supporting muscle health.
• Steak has 0 g of carbohydrates and sugar.
• It offers 3.8 mg of zinc, important for immune function.
• Steak includes 1.36 mg of iron, essential for oxygen transport.
• The fat content is 8.5 g, with 3.2 g of saturated fat.