New York Strip Steak Nutrition: Calories, Protein, and Fat by Serving Size

A New York strip comes from the short loin, a muscle that does very little work on the animal, which is why the cut stays tender without much marbling.

That leaner profile also makes its nutrition numbers easier to predict than a cut like ribeye.

Below is the breakdown by weight, cooked versus raw, and what the vitamin and mineral content actually does for your body.

New York Strip Steak Nutrition by Serving Size

Numbers shift a bit depending on trim, marbling, and whether the fat cap is left on, but these figures reflect a standard cooked, trimmed cut.

4 oz cooked NY strip steak:

• Calories: 210–260
• Protein: 34–36g
• Total fat: 11–13g
• Saturated fat: 5–6g
• Carbohydrates: 0g
• Cholesterol: 70mg
• Sodium: 50mg

8 oz cooked NY strip steak:

• Calories: 420–534
• Protein: 46–48g
• Total fat: 22–38g
• Carbohydrates: 0g

12 oz cooked NY strip steak:

• Calories: 630–801
• Protein: 69–72g
• Total fat: 33–57g
• Carbohydrates: 0g

Restaurant and steakhouse cuts often run higher on the fat range because they’re graded Prime or Choice with heavier marbling, while lean-trimmed or grass-fed versions land closer to the lower end.

NY Strip Steak Nutrition: Raw vs. Cooked

Raw NY strip steak weighs more than the same piece once cooked, since heat drives out water and some fat renders away.

A 4 oz raw portion typically shrinks to around 3 oz cooked, and per-ounce nutrition values climb as moisture leaves the meat.

This is why nutrition labels on packaged raw steak and the numbers on a restaurant menu rarely match up exactly.

If you’re tracking macros from a raw weight on a kitchen scale, expect the cooked calorie and protein density to run a bit higher per ounce than the raw label suggests.

NY Strip Steak Calories Per 100g

For anyone comparing across brands or cuts, calories per 100g cooked NY strip generally fall between 190 and 230, with protein around 30g per 100g.

This makes it a fairly standard number to compare with other beef cuts like sirloin or ribeye when building a meal plan around a specific calorie target.

Vitamins and Minerals in NY Strip Steak

Beyond calories and macros, a strip steak carries a set of micronutrients that plant-based proteins don’t supply in the same form:

• Vitamin B12 – supports red blood cell formation and nerve function
• Zinc – plays a role in immune response and tissue repair
• Iron – beef provides heme iron, the form your body absorbs more readily than the iron in vegetables or fortified grains
• Creatine – a naturally occurring compound in beef tied to short-burst muscle performance

These nutrients are part of why beef shows up so often in diets built around muscle recovery or athletic performance, even outside of the protein count itself.

Is NY Strip Steak Healthy?

It depends on what you’re comparing it against and how it fits into your broader diet. On its own, a 4 oz serving delivers a complete protein source with zero carbohydrates, along with B12, zinc, and iron in forms the body uses efficiently.

Where it needs more attention is the cholesterol and saturated fat content, since a single serving contributes a meaningful share of the amounts most dietary guidelines recommend limiting per day.

If you’re managing cholesterol or saturated fat intake, a lean-trimmed cut or a smaller portion size keeps the protein and micronutrient benefits while reducing the fat load.

Grass-fed versions tend to carry a slightly better ratio of omega-3 to omega-6 fatty acids, though the difference is modest rather than dramatic.

NY Strip Steak on Keto and Carnivore Diets

With zero carbohydrates and a solid protein-to-fat ratio, NY strip fits cleanly into keto, carnivore, and paleo eating patterns.

It doesn’t require any adjustment or substitution to work within a low-carb framework, and the fat content can be scaled up or down simply by choosing a leaner or more marbled cut depending on your macro targets for the day.

Frequently Asked Questions

How many calories are in an 8 oz New York strip steak?

An 8 oz cooked NY strip typically runs between 420 and 534 calories, depending on trim and marbling.

Is a NY strip steak healthy?

It’s a solid source of protein, B12, zinc, and iron with no carbohydrates, though portion size matters if you’re watching cholesterol or saturated fat.

How many calories in a 12 oz cooked New York strip steak?

A 12 oz cooked strip generally falls between 630 and 801 calories.

How many calories are in 4 oz of NY strip steak?

A 4 oz cooked serving contains roughly 210 to 260 calories, with 34 to 36g of protein.

Nutrition values vary by trim, grade, and cooking method. For branded or restaurant-specific figures, check the product label or menu nutrition guide directly.