A cooked 6-oz Angus New York strip delivers ~340 calories, ~50 g protein, and ~14 g fat; marbling and cooking fat can shift these numbers.
Small
Standard
Large
Lean-Trimmed
- Edge trimmed to ~1/8 inch
- Dry sear; neutral oil
- Lower fat pickup
Macro steady
Fat Eaten
- Leave cap on plate
- Butter during basting
- Richer mouthfeel
Calories rise
Restaurant-Style
- Thick cut, hot sear
- Rest 3 minutes
- Finish with herbs
Showy crust
What You Get Per Serving
A New York strip from Angus cattle is a boneless cut from the short loin. A 1-ounce cooked bite lands near 57 calories with about 8.3 grams of protein and no carbs. Scale that to plate size and you get handy numbers for everyday meals.
| Cooked Portion | Calories | Protein |
|---|---|---|
| 3 oz (about 85 g) | ~170 | ~25 g |
| 6 oz (about 170 g) | ~340 | ~50 g |
| 8 oz (about 225 g) | ~455 | ~66 g |
| 12 oz (large steak) | ~680 | ~100 g |
Those figures reflect cooked weight with lean trimmed to roughly one-eighth inch, a common retail trim that keeps macros steady while holding flavor. MyFoodData lists 57 calories and 8.3 g protein per cooked ounce for this cut, sourced from USDA FoodData Central entries for top loin steak, choice grade, broiled.
NY Strip From Angus Cattle: Calories & Protein
Breed shapes marbling more than core nutrients. Angus cattle often show fine intramuscular fat, which can raise energy per bite when you eat the fat cap. If you trim the edge and let streaks render in the pan, your plate leans closer to the “lean-only” profile seen in the nutrient listing above.
Protein density stays high across trims. Even modest portions bring a wall of amino acids: about 25 g in 3 oz, 50 g in 6 oz, and 100 g in 12 oz cooked. That makes the strip an easy center for strength goals without carbs in the way.
Fats, Saturated Fat, And Heart-Smart Context
Most of the fat in this steak is monounsaturated, with smaller shares of saturated and polyunsaturated fats. Health groups advise a cap on saturated fat calories, and a simple yardstick many diet pros use is the American Heart Association limit of about 5–6% of daily energy. That’s roughly 11–13 g of saturated fat on a 2,000-calorie day, so planning portions and sides helps you stay inside that lane while still enjoying steak.
Searing in butter stacks on extra saturated fat fast, while high-heat searing in a neutral oil keeps the tally steadier. Resting the steak on a rack lets rendered fat drip off the surface before slicing.
Micronutrients You Actually Get
Besides protein, this cut brings B vitamins—B12, niacin, and B6—plus iron, zinc, selenium, and phosphorus. Per cooked ounce, the USDA-sourced table shows roughly 0.52 mcg B12, 2.4 mg niacin, 0.56 mg iron, and 1.6 mg zinc. Scale linearly to match your plate size; six ounces lands near 3.1 mcg B12 and 9.6 mg niacin, with handy boosts to zinc and selenium as well.
These minerals support red blood cell function and enzymes that run day-to-day metabolism. The cut has no carbs or fiber, so round out the plate with produce and beans for potassium and prebiotic fiber if you want a balanced spread.
Cooking Temps, Doneness, And Safety
Whole steaks stay safe when the center hits 145°F with a 3-minute rest, per the USDA’s safe minimum internal temperature. You can pull a few degrees early to account for carryover, then rest on a wire rack. Thicker cuts benefit from a gentle oven or sous-vide phase before a hot finish on cast iron.
Marbling renders best with dry surfaces. Pat steaks dry, salt ahead for better browning. A canola or avocado oil film keeps sticking down and won’t mask beef flavor.
What Changes The Numbers
Trim Level
Leaving the fat cap adds energy and shifts the macro split toward fat. Trimming to 1/8-inch moves you closer to the lean-only entry used above. If a butcher leaves a thicker band, shave it down to your target.
Cooking Method
Broiling, grilling, and pan-searing without butter keep added energy low. Basting with butter or finishing with a knob adds flavor and extra calories. Oil amounts also matter; a tablespoon that stays in the pan contributes less to the plate than butter that clings during basting.
Portion Size
Restaurant steaks often land between 10 and 14 ounces cooked, which can double the energy of a home 6-ounce plate. Share or box half if you want macros closer to your plan.
Method-By-Method Snapshot
| Method | Est. Calories (6 oz) | Notes |
|---|---|---|
| Grilled, lean-trimmed | ~340 | Rendered fat drips through grates. |
| Cast iron, neutral oil | ~360 | 1 tsp oil mostly left in pan. |
| Butter basted | ~430 | ~1 Tbsp butter adheres to surface. |
| Sous-vide + sear | ~350 | Short hot finish, minimal add-ons. |
These estimates start with the USDA per-ounce profile and add typical fat pickup. Actual numbers vary with pan tilt, spooning style, and how much butter clings to the crust.
Buying Smart
Look for a bright cherry hue and fine white flecks of fat across the muscle. Grades like Choice and Prime track marbling; Prime often carries richer streaks and a bump in calories if you eat the rendered fat. Thickness helps control doneness; aim for at least 1 inch for a steady sear and a rosy center.
Angus Label Basics
“Certified Angus Beef” is a brand standard for quality traits, not a nutrition promise. The breed brings consistent marbling, but protein per ounce stays in the same ballpark as other well-trimmed short-loin steaks.
Portion Planning For Goals
High-Protein Plate
Pair a 6-ounce steak with roasted potatoes and a big salad. You’ll land near 50 g of protein with room in the day for dairy, eggs, or beans.
Calorie-Aware Plate
Go with 4–5 ounces sliced over a grain bowl, swap butter for a teaspoon of oil, and lean on herbs, lemon, and charred scallions for pop.
Iron And B12 Boost
Serve with a vitamin C source like peppers or citrus to aid iron absorption. Keep an eye on total saturated fat from the rest of the day so the steak fits your targets.
Simple Prep That Works
Pan-Sear Flow
Salt 45–60 minutes ahead. Heat a heavy pan until it smokes lightly, add a thin oil film, and sear 2–3 minutes per side. Drop heat, add garlic and thyme if you like, and cook to your target temp. Rest on a rack for at least 3 minutes.
Grill Flow
Set a two-zone fire. Sear over high heat to mark, then finish on the cool side to target temp. Rest, slice across the grain, and season with flaky salt.
How It Compares To Other Steaks
Ribeye often carries a larger fat eye and thicker seams, so calories climb when you eat everything on the plate. Tenderloin, in comparison, is very lean and lands lower in calories for the same cooked size, though flavor reads milder. Strip sits in the middle: sturdy beef flavor, firm bite, and steady protein per ounce.
If you track macros, think in ounces. A 6-ounce tenderloin may come in 40–45 g protein with less fat, while a 6-ounce ribeye can push energy higher due to marbling. The strip keeps a nice balance when trimmed, which is why many lifters and meal preppers favor it for weeknights at home.
Seasoning, Sodium, And Simple Rubs
The cut itself brings modest sodium, roughly 17 mg per cooked ounce in the USDA tables. Most of the salt on the plate comes from your seasoning. A generous kosher salt coat before cooking helps draw moisture to the surface and leads to a better crust; wipe away visible excess before searing if you’re salt-sensitive. Pepper, garlic powder, smoked paprika, and a hint of ground coriander stack flavor without adding calories.
For sauces, reach for chimichurri or a quick pan sauce made with reduced stock and a pat of butter. Spoon lightly.
Leftovers, Storage, And Reuse
Chill slices within two hours, wrapped and on a plate so steam doesn’t sog the crust. Reheat gently in a skillet with a teaspoon of water until warm. Tuck into salads, tacos, fried rice, or a steak and eggs plate the next morning.
Cost-Saving Tips Without Losing Quality
Buy whole short-loin subprimals when you find a sale and portion at home. Aim for even 1- to 1.25-inch steaks, trim to your target, and freeze double-wrapped. Label weight and date so you can plan macros and avoid waste.
Wrap-Up: Make It Work For You
Use the per-ounce math to size any plate. Trim the edge if you want leaner macros, or keep a modest fat band for a richer bite. Hit the USDA 145°F target with a short rest, plan sides that bring fiber, and you’ll have a balanced steak night without guesswork.