Tri-Tip vs T-Bone: Calories and Nutrition Compared (2026)

Tri-tip has 221 calories and 25.7 g of protein, while T-bone has 212 calories and 27.9 g of protein. T-bone is higher in protein and lower in calories.

Tri-tip and T-bone steaks are popular cuts of beef, each with unique flavors and textures. Understanding their nutritional differences can help in meal planning and dietary choices.

What Is the Difference Between Tri-Tip and T-Bone?

Tri-tip is a cut of beef from the bottom sirloin, known for its triangular shape and rich flavor. It is often grilled or roasted. T-bone is a cut of beef that includes a T-shaped bone with meat on both sides, offering two textures: tenderloin and strip steak. It is typically grilled or broiled.

Tri-Tip vs T-Bone: Nutrition Side by Side

Below is a side-by-side comparison of Tri-tip and T-bone steaks, highlighting their nutritional content.

Nutrient (per 100 g)	Tri-tip (roasted)	T-bone steak (grilled)
Calories	221 kcal	212 kcal
Protein	25.7 g	27.9 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	12.4 g	10.4 g
Fiber	0 g	0 g
Sodium	50 mg	67 mg

Which Is Better, Tri-Tip or T-Bone?

For weight loss: Tri-tip has 9 more calories than T-bone, making T-bone a slightly better choice for weight loss.

For muscle and protein: T-bone contains 2.2 g more protein than Tri-tip, making it a better option for muscle building.

For low-carb or low-sugar: Both Tri-tip and T-bone contain 0 g of carbs and sugar, making them suitable for low-carb diets.

How to Track Tri-tip and T-bone Accurately

It's easy to misjudge portion sizes and macros, especially with rich cuts of meat like these. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which steak has more protein?

T-bone has 27.9 g of protein, while Tri-tip has 25.7 g of protein.

Which steak has fewer calories?

T-bone has 212 calories, whereas Tri-tip has 221 calories.

What is the fat content in Tri-tip?

Tri-tip contains 12.4 g of fat per 100 g.

What is the sodium content in T-bone?

T-bone contains 67 mg of sodium per 100 g.

Do both steaks have sugar?

Both Tri-tip and T-bone have 0 g of sugar per 100 g.

What is the carbohydrate content in both steaks?

Both Tri-tip and T-bone contain 0 g of carbs per 100 g.

Key Takeaways

• Tri-tip has 221 calories per 100 g.
• T-bone has 212 calories per 100 g.
• Tri-tip contains 25.7 g of protein.
• T-bone contains 27.9 g of protein.
• Both steaks have 0 g of carbs and sugar.
• Tri-tip has 12.4 g of fat, while T-bone has 10.4 g of fat.