Beef Steak Nutrition Facts: Calories, Vitamins & Minerals
Beef Steak nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: steak, 200 g |
|---|---|---|
| Calories | 271 kcal | 542 kcal |
| Energy (kilojoules) | 1,134 kJ | 2,268 kJ |
| Protein | 26 g | 52 g |
| Fat | 18 g | 36 g |
| incl. saturated | 7 g | 14 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.6 g | 1.2 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
271 kcal (1,134 kJ) per 100 g · P/F/C 26/18/0 g
Serving (steak, 200 g) — 542 kcal (2,268 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Is steak healthy?
Partly. Steak has real nutritional upsides, but overall it gets grade D on the open 2023 Nutri-Score algorithm — better in small portions than as an everyday staple.
For
- Protein: 52 g per serving — 93% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 14 g per serving — 70% of the 20 g daily reference intake.
- A serving is a big share of the day: 542 kcal, about 27% of a 2,000 kcal day.
A typical serving (steak, 200 g) has 542 kcal, 52 g protein, 36 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Beef supplies protein, heme iron, zinc and vitamin B12. Fat depends on the cut: tenderloin is much leaner than ribeye.
protein 39%fat 61%carbs 0%
Vitamins and minerals in beef steak
Per 100 g, the standouts are vitamin B12 — 1.8 mcg, 74% of the Daily Value; selenium — 29 mcg, 53% of the Daily Value; niacin — 7.3 mg, 45% of the Daily Value.
| Nutrient | Per 100 g | Serving: steak, 200 g | % DV |
|---|---|---|---|
| Vitamin E | 0.46 mg | 0.92 mg | 6% |
| Thiamin (B1) | 0.07 mg | 0.13 mg | 11% |
| Riboflavin (B2) | 0.12 mg | 0.24 mg | 18% |
| Niacin (B3) | 7.3 mg | 15 mg | 91% |
| Vitamin B6 | 0.53 mg | 1.1 mg | 63% |
| Folate (B9) | 8 mcg | 16 mcg | 4% |
| Vitamin B12 | 1.8 mcg | 3.5 mcg | 148% |
| Potassium | 327 mg | 654 mg | 14% |
| Magnesium | 22 mg | 44 mg | 10% |
| Phosphorus | 201 mg | 402 mg | 32% |
| Iron | 1.8 mg | 3.6 mg | 20% |
| Zinc | 4.8 mg | 9.6 mg | 87% |
| Copper | 0.09 mg | 0.18 mg | 20% |
| Selenium | 29 mcg | 58 mcg | 105% |
| Cholesterol | 96 mg | 192 mg | 64% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled” (FDC ID 168729, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Beef Steak calories by weight, 50–300 g
150 g of beef steak has 407 calories and 200 g has 542. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 136 | 13 / 9 / 0 |
| 100 g | 271 | 26 / 18 / 0 |
| 150 g | 407 | 39 / 27 / 0 |
| 200 g — typical serving | 542 | 52 / 36 / 0 |
| 250 g | 678 | 65 / 45 / 0 |
| 300 g | 813 | 78 / 54 / 0 |
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Beef Steak: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Beef tenderloin steak | 210 | 29 / 10 / 0 |
| Beef top sirloin steak, broiled | 257 | 27 / 16 / 0 |
| Beef steak | 271 | 26 / 18 / 0 |
| Ribeye steak | 290 | 24 / 22 / 0 |
Calories in dishes with beef steak
| Dish | Serving | Kcal per serving | Beef Steak in it |
|---|---|---|---|
| Steak frites | 360 g | 1084 | ≈200 g |
| Thai beef salad (yam nua) | 250 g | 295 | ≈92 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (steak, 200 g) is 542 kcal — roughly 2 h 57 min of easy walking or 68 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Beef Steak
Why swap: steak has a lot of saturated fat (7 g per 100 g), a fair amount of salt (0.6 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Beef tenderloin steak — 260 g, 546 kcal: −3.6 g saturated fat, +23 g protein.
Beef Steak vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Ground Beef | 245 | 26 / 15 / 0 |
| Corned Beef | 251 | 18 / 19 / 0.5 |
| Hot Dog Sausages | 266 | 11 / 24 / 2 |
| Lamb | 268 | 22 / 20 / 0 |
| Beef Steak | 271 | 26 / 18 / 0 |
| Chicken Nuggets | 296 | 15 / 19 / 17 |
| Chorizo | 296 | 14 / 25 / 3.8 |
FAQ
How many calories are in 100 g of beef steak?
100 g of beef steak has 271 calories, with 26 g protein, 18 g fat and 0 g carbohydrates.
How many calories are in a serving of beef steak?
A serving (steak, 200 g) has 542 calories: 52 g protein, 36 g fat and 0 g carbs.
What are the macros of steak?
Per 100 g: 26 g protein, 0 g carbs and 18 g fat. By calories that's about 39% protein, 0% carbs and 61% fat.
How long do you have to walk to burn a serving of beef steak?
About 2 h 57 min of easy walking or 68 min of cycling for a 70 kg (154 lb) person — that's the 542 calories in a serving (steak, 200 g).
What vitamins and minerals are in beef steak?
Per 100 g, beef steak is richest in vitamin B12 (1.8 mcg, 74% DV), selenium (29 mcg, 53% DV), niacin (7.3 mg, 45% DV) — from USDA FoodData Central record 168729.
How much fiber is in steak?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in beef steak change with the type and cooking method?
Per 100 g it ranges from 210 kcal (beef tenderloin steak) to 290 kcal (ribeye steak); beef steak is in between, at 271 kcal.
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