Calorie Deficit Steak Dinner: 5 Cuts by Calories at 6 oz

October 13, 2026 · 5 min read

As of October 2026, five steak cuts, cooked and weighed at 6 oz (170 g) of meat with the visible fat left on, come out like this: top sirloin is about 413 calories, strip about 449, filet about 454, T-bone about 491 and ribeye about 495. These are estimates from USDA records, all with the same 1/8 inch fat trim. The spread across all five is 82 calories, which is smaller than most people expect when they search for a calorie deficit steak dinner. Sirloin is the lowest and ribeye the highest, and the filet, the cut people usually call the lean one, lands in the middle, above both sirloin and strip.

Five cuts at 6 oz, ranked by calories

Every row uses the same portion, 6 oz cooked, which is 170 g. That is what makes the ranking fair. The per-100 g column is the figure that varies, and it comes from the USDA record named in the last column.

Bao finds it fitting that the cut famous for marbling sits at the bottom of a table about lightness, and that the filet could not hold the line. Bao also did not choose these numbers, and would like that on the record.

How these numbers were worked out

Each row takes the calories per 100 g from a USDA FoodData Central record for a cooked cut, separable lean and fat, and multiplies by 1.7, because 170 g is 1.7 times 100 g. Top sirloin: 243 × 1.7 = 413.1, rounded to 413. Strip: 264 × 1.7 = 448.8, rounded to 449. Filet: 267 × 1.7 = 453.9, rounded to 454. T-bone: 289 × 1.7 = 491.3, rounded to 491. Ribeye: 291 × 1.7 = 494.7, rounded to 495.

All five records are separable lean and fat, trimmed to 1/8 inch fat, all grades, cooked, so the trim is the same across the table. Broiled records were used where one exists, and grilled only where it does not. Top sirloin is record 168727, broiled. Strip is record 169539, top loin, grilled. Filet is record 169543, tenderloin steak, broiled. T-bone is record 173351, short loin, grilled. Ribeye is record 173392, boneless, lip-on, grilled. Grade and cooking method still vary a little between records, so treat gaps of a few calories as a tie.

What the table leaves out

These are plain cooked steaks. Butter basted on top, oil in the pan, a pepper sauce or a side of potatoes are all separate and are not in any number above. At a steakhouse, butter is the quiet addition: it is often added at the end and rarely appears on the menu. A bone-in cut is also weighed differently, so the portion here is 170 g of cooked meat without bone, not 170 g on the plate.

The portion matters at least as much as the cut. A steakhouse filet is often listed at 8 oz or more, and 8 oz is a third larger than the 6 oz in the table. If the cut and the size both change, the spread between a small sirloin and a large ribeye is much wider than the 82 calories between these five.

How Bao handles it

Take a photo of the plate. Bao reads what it can identify and shows calories for the portion in front of you, not per 100 g. If the steak is smaller than assumed, change the portion on that row. You never type a food name or a weight. The same scan that reads a ribeye also reads a plate of braised beef from a Taipei noodle shop, because Bao looks at the food on the table. Every figure is an AI estimate.

Common questions

Which steak cut has the fewest calories at 6 oz? Of the five counted here, top sirloin, at about 413 calories for 6 oz (170 g) cooked, from USDA record 168727. Strip is about 449, filet about 454, T-bone about 491 and ribeye about 495. These are estimates.

Is filet mignon lower in calories than ribeye? Yes, in these USDA records. Filet (tenderloin) is about 454 calories at 6 oz cooked and ribeye is about 495, a gap of about 41. All five records use the same 1/8 inch fat trim, so the difference comes from the cut.

How many calories are in a 6 oz steak? Between about 413 and about 495, depending on the cut, for 6 oz (170 g) of cooked meat with the visible fat left on. Top sirloin is the lowest of the five counted and ribeye the highest.

Are these steak numbers exact? No. They are estimates from USDA FoodData Central records, multiplied by a stated 170 g portion. Trim, grade, cooking method and any butter or oil added at the restaurant change the real number.