Whether you’re tracking macros, following a keto or low-fat diet, or simply curious about the fat content of your favorite cut, this calculator gives you the total fat, saturated fat, and calories from fat per 100 grams of steak. Simply select the cut and doneness level, and optionally adjust for visible fat trimming.
Steak fat varies widely — from lean sirloin (around 5g fat per 100g) to rich ribeye (over 20g). This tool uses USDA-derived reference values for common cuts and doneness levels, so you can make informed choices for meal planning, recipe scaling, or nutrition logging. Perfect for home cooks, fitness enthusiasts, and anyone managing their dietary fat intake.
🥩 Steak Fat Per 100g
How to Use This Tool
Select your steak cut from the dropdown — options include ribeye, New York strip, sirloin, tenderloin (filet mignon), T-bone, flank, skirt, and flat iron. Then choose the doneness level: rare, medium-rare, medium, medium-well, or well done. The calculator adjusts fat values based on cooking loss and fat rendering. Optionally indicate whether visible fat has been trimmed — this reduces total and saturated fat by approximately 25%. If you enter a serving weight in grams, the tool will also calculate the fat content for that specific portion size.
Formula Explained
The calculator uses a two-step process. First, it retrieves the base fat values (total fat and saturated fat per 100g) for the selected cut and doneness from a reference table derived from USDA data. Second, it applies a trim factor: 1.0 for untrimmed, 0.75 for trimmed (assuming ~25% of visible fat is removed). Calories from fat are computed as total fat (g) × 9 kcal/g. For a custom weight, the per-100g values are scaled linearly: fatserving = fat100g × (weight / 100).
Worked Examples
Base total fat = 21.5 g/100g, saturated = 9.0 g/100g. Trim factor = 1.0. For 250g: total fat = 21.5 × 2.5 = 53.75 g, saturated = 9.0 × 2.5 = 22.5 g, calories from fat = 53.75 × 9 = 484 kcal.
Base total fat = 7.1 g/100g, saturated = 2.8 g/100g. Trim factor = 0.75 → adjusted total = 5.3 g/100g, saturated = 2.1 g/100g. For 150g: total fat = 5.3 × 1.5 = 8.0 g, saturated = 2.1 × 1.5 = 3.2 g, calories from fat = 8.0 × 9 = 72 kcal.
Factors Affecting Accuracy
Fat content can vary due to marbling differences within the same cut, the animal's diet (grass-fed vs. grain-fed), aging, and exact cooking method. The values here are averages from composite samples. Trimming estimates are approximate — actual fat removal depends on how thoroughly you trim. For precise tracking, consider using a food scale and checking the nutrition label if available.
Real-World Applications
This tool is useful for keto and low-carb dieters who need to monitor fat intake, bodybuilders and athletes managing macros, and anyone following a heart-healthy diet who wants to limit saturated fat. It also helps with meal prep — scale fat content up or down by adjusting portion size or cut choice. For example, swapping ribeye for sirloin can cut fat by more than half.
Frequently Asked Questions
Q: Does doneness really affect fat content? Yes. As steak cooks, fat renders out. Well-done steak loses more fat than rare, so the fat per 100g is slightly lower. The difference is modest (roughly 10-15% from rare to well-done) but noticeable for macro tracking.
Q: Are these values for raw or cooked steak? Cooked. The USDA database provides values for cooked beef (broiled/grilled) to reflect typical consumption. If you need raw values, they will be higher in fat and moisture.
Q: How accurate is the trim adjustment? The 25% reduction is a reasonable average. If you trim aggressively, actual fat may be lower; if you leave most fat on, use the untrimmed value.
Q: Can I use this for other meats? This calculator is specific to beef steak. For other meats, see our sausage fat calculator or lamb calorie calculator.