Calories in Steak

100 g of steak has 229 kcal, and 1 slice of steak (30 g) has about 69 kcal.

229 kcalper 100 g

69 kcal in 1 piece/slice (30 g)

Medium density · 2.3 kcal per g

Protein 27g 48% of the calories
Carbs 0g 0% of the calories
Fat 12.9g 52% of the calories
Fiber 0g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 56 minutes of walking, or 20 minutes of running, for a 70 kg body - context, not a debt to work off.

Steak nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 piece/slice (30 g)
Nutrient	Per 100 g	Per serving
Energy	229kcal	69kcal
Fat	12.9g	3.9g
Saturated Fat	5.3g	1.6g
Unsaturated Fat	7.6g	2.3g
Carbs	0g	0g
Sugars	0g	0g
Fiber	0g	0g
Protein	27g	8.1g
Salt	0.92g	0.28g
Water	58.9g	17.7g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	5.8g	1.7g
Polyunsaturated	0.62g	0.18g
Omega-3	0.044g	0.013g
ALA	0.041g	0.012g
DHA	0.001g	0g
EPA	0.002g	0.001g
Omega-6	0.54g	0.16g
AA	0.049g	0.015g
LA	0.49g	0.15g
Cholesterol	83mg	24.9mg

Vitamin B1 (Thiamine)	0.071mg	0.021mg
Vitamin B2 (Riboflavin)	0.26mg	0.076mg
Vitamin B3 (Niacin)	6.7mg	2mg
Vitamin B6 (Pyridoxine)	0.66mg	0.2mg
Vitamin B12 (Cobalamin)	2µg	0.61µg
Folate (Vitamin B9)	6µg	1.8µg
Vitamin A	5µg	1.5µg
Vitamin C	0mg	0mg
Vitamin D	4IU	1.2IU
Vitamin E	0.26mg	0.078mg
Vitamin K	1.5µg	0.45µg
Choline	77.4mg	23.2mg

Calcium	16mg	4.8mg
Copper	0.073mg	0.022mg
Iron	2.6mg	0.79mg
Magnesium	21mg	6.3mg
Phosphorus	221mg	66.3mg
Potassium	321mg	96.3mg
Selenium	29µg	8.7µg
Zinc	5.1mg	1.5mg

Beta-carotene	0µg	0µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	0µg	0µg

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in steak

1 piece/slice (30 g) is 69 kcal, about 3% of a 2,000 kcal day.

High in saturated fat5.3 g per 100 g (26% of the daily reference)
High in vitamin B122 µg per 100 g (82% of the daily reference)
High in selenium29 µg per 100 g (53% of the daily reference)
High in protein27 g per 100 g, 48% of the calories
Low in sugars0 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of steak

30 g1 piece/slice	69 kcal
50 g	114 kcal
60 g2 servings	137 kcal
100 g	229 kcal
200 g	458 kcal

Any amount g 69 kcal

Foods with similar calories

Other published foods within reach of 229 kcal per 100 g, so the number has something to sit against.

Pork chop 46 kcal less 183kcal / 100 g

Sardines 21 kcal less 208kcal / 100 g

Turkey 90 kcal less 139kcal / 100 g

Sausage 96 kcal more 325kcal / 100 g

Chicken breast 53 kcal less 176kcal / 100 g

Salmon 15 kcal less 214kcal / 100 g

Questions about steak

1 slice of steak (30 g) has about 69 kcal, and 100 g has 229 kcal.

1 slice of steak (30 g) has 8.1 g of protein, and 100 g has 27 g. The macro calculator works out how much protein you need a day.

Yes. 100 g of steak has 2 µg of vitamin B12, 82% of what an adult needs in a day.

Yes. 100 g of steak has 27 g of protein, and protein makes up 47% of the calories.

Yes. Steak has no carbs, so it fits low-carb and keto diets.

Yes. 100 g of steak has 5.3 g of saturated fat, above the 5 g at which food labels mark saturated fat as high.

Yes. Cooking changes how much water and fat a food holds, so its calories per 100 g go up or down. This page shows steak (cooked).

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 slice of steak (30 g) has about 69 kcal. The calorie calculator works out how many you need.

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