Not all cuts of beef are high in calories. But the more fat you see around the sides, the more calories you’ll get from your favorite entrée. All of the calories in steak come from protein and fat -- cuts of beef do not contain carbs. Some steaks are relatively lean, so they can fit right into your diet plan without dramatically affecting your waistline.
A shoulder steak is lower in fat than the majority of other steaks out there, but because it’s so lean, it isn’t quite as tender. If you like a little tougher texture in your meat, you’ll reap the benefit of a low-calorie steak. A 3-ounce serving has less than 150 calories. Around 100 of those calories, which is over two-thirds of the calories, are from protein. The rest of the calories -- less than 50 calories -- are from fat.
Flank steak is a relatively lean cut of beef. For less than 165 calories, you can have a 3-ounce broiled flank steak. The biggest percentage of those calories, or 60 percent of calories, are from protein. This serving of flank steak has close to 100 calories from protein. The final about 65 calories are from fat, amounting to 40 percent calories from fat.
The tenderloin steak is known for being delightfully tender, almost melting in your mouth. A juicy, perfectly roasted 3-ounce tenderloin contains approximately 155 calories. The calories come from 60 percent protein and 40 percent fat, much like a flank steak. So you’ll get 95 calories from protein and around 60 calories from fat.
If you prefer to indulge in a thick porterhouse steak, be warned, you’ll be getting a high-calorie steak. A 3-ounce grilled porterhouse contains over 180 calories, almost 15 percent more than a leaner tenderloin or shoulder steak. Porterhouse cuts tend to have a lot of marbling, or visible fat, making them incredibly flavorful and tender. More than 80 calories in a 3-ounce porterhouse come from fat, accounting for almost 45 percent of the total calories. The final 55 percent of calories, or nearly 100 calories, are, of course, from protein.
Top Sirloin Calories
The calories in a top sirloin steak are the same as those in a porterhouse steak. That 3-ounce broiled top sirloin with the delicate warm pink center has roughly 180 calories. You’ll get 100 calories from protein, or 55 percent calories from protein. The last few 80 or so calories are from fat.
- USDA National Nutrient Database: Beef, Flank, Steak, Separable Lean and Fat, Trimmed to 0" Fat, All Grades, Cooked, Broiled
- USDA National Nutrient Database: Beef, Loin, Tenderloin Roast, Boneless, Separable Lean and Fat, Trimmed to 0" Fat, All Grades, Cooked, Roasted
- USDA National Nutrient Database: Beef, Short Loin, Porterhouse Steak, Separable Lean Only, Trimmed to 1/8" Fat, All Grades, Cooked, Grilled
- USDA National Nutrient Database: Beef, Top Sirloin, Steak, Separable Lean and Fat, Trimmed to 0" Fat, All Grades, Cooked, Broiled
- USDA National Nutrient Database: Beef, Shoulder Steak, Boneless, Separable Lean Only, Trimmed to 0" Fat, All Grades, Cooked, Grilled