The New York Strip Steak is one of the most iconic cuts of beef. Known for its balance of tenderness and robust flavor, it’s a steakhouse staple and a home-cook favorite. But how does it stack up nutritionally? Let’s break down calories, macros, micronutrients, and health considerations for the strip steak.
New York strip steak nutrition facts
Strip steaks are typically served in half-pound (8oz), ¾ pound (12oz), and 1-pound (16oz) cuts. Below are the nutrition facts for each, based on USDA FoodData Central values for cooked New York strip steak (broiled, lean, and fat eaten) [*].
8oz New York strip (½ lb)
- Calories: 534
- Protein: 46g
- Fat: 38g
- Carbs: 0g
12oz New York Strip (¾ lb)
- Calories: 801
- Protein: 69g
- Fat: 57g
- Carbs: 0g
16oz New York Strip (1 lb)
- Calories: 1,068
- Protein: 92g
- Fat: 76g
- Carbs: 0g
And here’s a full nutritional breakdown of an 8-oz New York strip:
- Calories: 534
- Protein: 46g
- Fat: 38g
- Saturated Fat: 15g
- Trans Fat: 1.8g
- Polyunsaturated Fat: 1.6g
- Monounsaturated Fat: 18.6g
- Carbs: 0g
- Vitamin B12: 1.4µg (58% DV)
- Niacin (B3): 10.3mg (64% DV)
- Riboflavin (B2): 0.3mg (23% DV)
- Iron: 4.2mg (23% DV)
- Zinc: 8.8mg (80% DV)
- Phosphorus: 400mg (32% DV)
- Potassium: 560mg (12% DV)
- Sodium: 110mg (5% DV)
Nutrient counts will vary by exact cut, fat trimming, and cooking method, but this should get you in the ballpark.
8 health benefits of New York strip steak
Like most premium beef cuts, strip steak is rich in protein, micronutrients, and healthy fats when consumed in moderation. Here are some notable benefits:
1. High-quality protein
A pound of strip steak delivers more than 90g of protein — and of complete protein containing all nine essential amino acids at that. Protein supports muscle repair, satiety, and overall metabolic health [*].
2. Iron for oxygen transport
Strip steak provides heme iron, the highly bioavailable form of iron. This supports hemoglobin production, preventing fatigue and improving exercise performance. One 8-oz steak provides nearly a quarter of the daily requirement [*].
3. B vitamins for energy
New York strip contains significant amounts of B vitamins, especially B12, which supports red blood cell production, nervous system health, and DNA synthesis [*]. Niacin (B3) in strip steak promotes healthy skin and aids in energy production, while B6 helps in neurotransmitter function and immune support [*].
4. Creatine for performance
Like other red meats, strip steak naturally contains creatine, which supports short bursts of high-intensity exercise. Roughly 0.5g per 4oz serving contributes to muscle power and recovery [*].
5. CLA and omega-3s (when grass-fed)
Grass-fed strip steak has higher levels of conjugated linoleic acid (CLA) and omega-3 fatty acids compared to grain-fed beef. These compounds are associated with reduced inflammation and improved metabolic health.
6. Zero carbohydrates
Like all cuts of beef, strip steak contains no carbs, making it compatible with ketogenic, paleo, and low-carb diets.
4 potential downsides of New York strip
No food is perfect, and New York strip is no exception. Here are a few considerations:
1. High in cholesterol
Like other cuts of beef, New York strip contains cholesterol. An 8-oz serving provides about 67% of your daily recommended cholesterol intake. For most people, moderate consumption is fine, but those with high cholesterol or heart conditions should consult a doctor before incorporating New York strip into their regular diet [*].
2. Contains a medium amount of saturated fat
Strip steaks have a relatively good amount of saturated fat, with an 8-ounce serving typically providing around 12 grams. Diets high in saturated fat have been associated with an increased risk of heart disease and elevated cholesterol levels [*].
Consuming New York strip steaks in moderation and opting for smaller portion sizes can help reduce saturated fat intake and promote heart health.
3. May be excess sodium in pre-seasoned cuts
While we would not recommend purchasing pre-seasoned strip steaks, some packaged steaks come pre-seasoned, adding extra sodium. If sodium sensitivity is a concern, buy fresh cuts and season them yourself.
4. Expensive
Strip steaks are one of the most expensive cuts of beef, making them less accessible for everyday meals. The bright side is that eating New York strip in moderation, as recommended, is essentially a given.
Where to buy healthy New York strip steaks
If you’re going to enjoy a premium cut like a strip, the quality of sourcing matters. The healthiest steaks come from cattle that are 100% grass-fed and grass-finished — raised entirely on pasture without grain finishing, antibiotics, or growth hormones. This produces cleaner fat, better omega-3 ratios, and more nutrient-dense meat.
At US Wellness Meats, our New York strips come from cattle raised on open pastures in Tasmania, arguably the best grass in the world for raising beef.
See how good our 100% grass-fed and grass-finished steaks really are.
How to add New York strip steak to your diet
Adding strip steak to your diet is easy. Here are a few ways to incorporate it:
- Classic grilled strip with herb butter – Season simply with salt and pepper, grill to medium-rare, and finish with compound butter.
- Steak salad – Slice thinly and pair with arugula, shaved Parmesan, and vinaigrette for a balanced meal.
- Steak sandwich – Place thin slices on crusty bread with caramelized onions and cheese.
- Surf and turf – Pair with shrimp or scallops for a protein-rich dinner.
New York strip steak FAQ
Here are a few common questions we get about New York strip steaks:
What muscle is the New York strip?
The strip comes from the longissimus dorsi, a large muscle that runs along the spine in the short loin primal. It’s worked less than chuck or round, which makes it tender, but more worked than tenderloin, which gives it more flavor.
Is the New York strip a healthy cut?
Yes — it’s a nutrient-dense source of protein, iron, zinc, and B vitamins. It’s less fatty than ribeye but higher in fat than filet mignon, making it a balanced choice for flavor and nutrition. For the best nutrition, buy from competent producers who prioritize regenerative agriculture.
Is New York strip steak lean or fatty?
It’s in the middle. A strip has moderate marbling, offering tenderness without being overly fatty. Cuts trimmed of exterior fat lean toward the “lean” category, while untrimmed versions are richer.
Is the New York strip good for weight loss?
Yes, in moderation. Its high protein content promotes satiety, which can help with calorie control. Choosing a smaller portion (4–6oz) helps keep calories in check while still delivering a good number of nutrients. Weight loss, at its core, is simple: calories in, calories out.
Is New York strip healthier than ribeye?
It depends on your goals. Strip steak is leaner and has fewer calories per ounce. Ribeye is fattier and more indulgent. For lower fat intake, strip wins; for richness, ribeye does.
Is New York strip healthier than filet mignon?
Strip is higher in fat than filet mignon but offers more flavor and iron. Filet is leaner and lower in calories. Both are excellent cuts, and the “healthier” choice depends on what you prioritize.
How many calories in a 4oz cooked New York strip steak?
Approximately 267 calories, with about 23g of protein and 19g of fat.
How many calories in a 12oz cooked New York strip steak?
Roughly 801 calories, with about 69g of protein and 57g of fat.
The bottom line on New York strip steak
The New York strip is a balanced cut of beef — flavorful, moderately marbled, and nutrient-dense. It offers high-quality protein, iron, zinc, and B vitamins while delivering a satisfying steakhouse experience at home.
While it’s higher in fat than filet and leaner than ribeye, it fits comfortably into most diets when eaten in moderation. For the healthiest option, choose grass-fed, grass-finished strip steaks from trusted farms.
At US Wellness Meats, our New York strips are raised on regenerative pastures, with no antibiotics, hormones, or grain finishing. That means you get the nutrition and flavor of beef the way it was meant to be.
Nathan Phelps
Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.
