Beef, steak, strip, lean and fat eaten
Common food
Photo: Wikipedia
A strip steak, cut from the short loin, offers a robust, beefy flavor with a tender yet firm texture, especially when cooked to medium-rare. This lean and fat-eaten cut provides a substantial 26g of protein per 100g, making it a powerhouse for muscle maintenance and satiety.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People cherish strip steak for its classic, satisfying beefy taste and its versatility—it grills beautifully, pan-sears to a perfect crust, and pairs elegantly with simple sides or bold sauces. It's a centerpiece of celebratory meals and steakhouse culture.
⚠️ Watch-outs & how to enjoy it better
The marbled fat, while flavorful, adds saturated fat and calories, which may be a concern for those managing heart health or calorie intake. To enjoy it mindfully, practice portion control (a 4-6 oz serving is ample), trim excess external fat before cooking, and pair it with fiber-rich vegetables like roasted broccoli or a fresh salad to balance the meal.
Key benefits
- Excellent source of high-quality complete protein
- Rich in iron (heme iron) for oxygen transport
- Provides B vitamins, especially B12, for nerve function
- Contains zinc for immune health
- Naturally low in carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'strip' in strip steak comes from the short loin muscle, which is not exercised much, contributing to its inherent tenderness compared to cuts from the shoulder or leg.
Full nutrition (USDA data · scales with serving)
| Water | 56.0 g |
| Energy | 262 kcal |
| Protein | 26.2 g |
| Total lipid (fat) | 16.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 325 mg |
| Sodium, Na | 361 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 28.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.13 mg |
| Niacin | 7.0 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 99.9 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.51 g |
| SFA 16:0 | 4.0 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 6.9 g |
| MUFA 16:1 | 0.63 g |
| MUFA 18:1 | 6.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.43 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 87.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What's the best way to cook a strip steak?
For optimal flavor and texture, bring the steak to room temperature, pat it dry, and season generously. Sear in a very hot cast-iron skillet or on a grill for a few minutes per side, then finish in a 400°F (200°C) oven until it reaches your desired doneness (130-135°F for medium-rare). Rest it for 5-10 minutes before slicing against the grain.
Is strip steak a lean cut?
It's considered a 'lean and fat eaten' cut, meaning it has moderate marbling (intramuscular fat) which adds flavor and juiciness. While higher in fat than a filet mignon, it's leaner than a ribeye. The fat content can vary based on the grade (e.g., Prime vs. Choice).
How does it differ from a ribeye or filet mignon?
Compared to a ribeye, a strip steak has less fat marbling and a firmer texture. Compared to a filet mignon, it has more fat, a stronger beef flavor, and a slightly chewier, but still tender, bite. It strikes a balance between richness and leanness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.62 kcal/g · 40% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.