Beef steak: calories and nutrition facts
Calories in beef steak per 100 g and per typical portion, from the MacroLab food catalog.
200kcal per 100 g raw (uncooked)
Cooked: about 286 kcal per 100 g
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To burn these 200 calories:
- 47minWalking (5 km/h)
- 20minRunning (8 km/h)
- 24minCycling (16–19 km/h)
- 27minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference. Portion weights are raw (uncooked); the approximate cooked weight is shown below each one.
| Portion | kcal |
|---|---|
| 100 g≈ 70 g cooked | 200 |
| 1 piece (200 g)≈ 140 g cooked | 400 |
Beef steak: raw vs cooked
Cooking drives out water: 100 g of raw beef steak ends up as about 70 g cooked. So 100 g cooked has more calories (286 kcal) than 100 g raw (200 kcal), while the total on the plate stays the same.
Weigh raw when you can. If you weigh after cooking, use the cooked column.
| Per 100 g | Raw | Cooked |
|---|---|---|
| Energy | 200 kcal | 286 kcal |
Can beef steak make you gain weight?
At 286 kcal per 100 g cooked, this is a food with medium energy density: about 35 g gives 100 kcal.
One piece (200 g raw) has 400 kcal; the portion size decides how it fits your daily target.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Beef steak vs other foods in “Meat and poultry”
Its calories are close to the average food in “Meat and poultry” (200 kcal per 100 g).
| Per 100 g | This food | Group average |
|---|---|---|
| Energy | 200 kcal | 200 kcal |
Related foods
Frequently asked questions
- How many calories are in 100 g of beef steak?
- 100 g raw has 200 kcal. That means about 50 g for every 100 kcal.
- How many calories are in one piece of beef steak?
- One piece (200 g raw) has 400 kcal.
- How do the calories change after cooking beef steak?
- 100 g raw has 200 kcal and turns into about 70 g cooked, so 100 g cooked has about 286 kcal. Cooking removes water; the total calories do not change.
Log beef steak with a photo in MacroLab
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Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.