The New York strip steak: it’s a classic for a reason. Known for its tenderness and rich flavor, this cut of beef is a favorite on restaurant menus and backyard grills everywhere.
But if you’re watching what you eat, you might be wondering about the caloric content and overall nutritional profile of a New York strip steak. Understanding these aspects is crucial for anyone aiming to make informed dietary choices.
In this article, we’ll break down the calories in a New York strip steak, explore its macro and micronutrient composition, and offer tips for enjoying this delicious cut while staying mindful of your health goals.
What is a New York strip steak?
The New York strip is a tender cut of beef that comes from the short loin of the cow. Because this muscle isn’t used too much, the New York strip is known for its fine grain and tenderness, making it a very desirable steak.
The New York strip has a distinctive flavor, a pleasing texture, and good marbling, which is the amount of fat flecked throughout the steak.
Compared to other popular cuts, like the ribeye, the New York strip is leaner and firmer. The sirloin is also leaner, but it may not be quite as tender as a New York strip.
Understanding USDA grading
The USDA grades beef on its overall quality. “USDA Choice Beef” is high-quality beef with good marbling, tenderness, and flavor. “Prime” beef has even more marbling, and “Select” beef is leaner.
Caloric Content of a New York Strip Steak: A Detailed Look
If you’re watching your weight, you may want to know the calorie count of your favorite foods. Here’s a breakdown of the calories and macronutrients in a New York strip steak.
General Calorie Range
A 12-ounce New York strip steak contains around 480 to 551 calories. The exact number varies based on the size of the cut, how much fat is trimmed off, and how you cook it. If you add sauces or marinades, that will also increase the calorie count.
Macronutrient Breakdown
A 12-ounce New York strip steak has about 69 grams of protein, 21 grams of fat, and no carbohydrates. Keep in mind that a lean New York strip steak with about 1/8 inch of fat will have about 37.5 grams of fat and almost 50 grams of protein.
Steak is known for its high protein content, which is important for building muscle and making you feel full after a meal.
Diving Deeper: The Fat Content in Your New York Strip
The fat content in a New York strip steak is a significant contributor to its flavor and overall caloric value. But not all fats are created equal. Let’s break down the types of fat you’ll find in this cut of beef.
Types of Fat
A lean New York strip steak with about 1/8″ of fat contains roughly 15.1 grams of saturated fat, 16.1 grams of monounsaturated fat, and 1.4 grams of polyunsaturated fat. Each of these fats plays a different role in the body. Monounsaturated and polyunsaturated fats are generally considered “healthy” fats, while the impact of saturated fat on heart health continues to be debated by nutrition experts.
Fat’s Impact on Flavor and Texture
The fat within a New York strip is what gives it that rich, beefy flavor and tender texture. The marbling, or intramuscular fat, is especially important for a juicy and flavorful steak. While fat enhances the taste, it’s also important to consider the health implications. Trimming excess fat can help balance flavor with health considerations, allowing you to enjoy the taste without overdoing the fat intake.
Protein Powerhouse: The Benefits of Protein in New York Strip Steak
New York strip steak is a great source of protein, which your body needs for just about everything. A 12-ounce New York strip steak contains around 69 grams of protein. Even a leaner cut, about 1/8″ fat, still packs nearly 50 grams of protein.
Protein helps you build muscle, keeps you feeling full and satisfied after a meal, and plays a key role in countless bodily functions. Eating a New York strip steak can be a great way to get your protein for the day.
To make it a balanced meal, add some vegetables and whole grains.
Vitamins and Minerals: More than just macronutrients
A New York strip steak delivers more than just protein and fat. It’s a surprisingly good source of essential vitamins and minerals, too.
For example, a single serving provides around 30% of your daily iron. Iron is essential because it helps your blood cells carry oxygen throughout your body. You’ll also get roughly 25% of your daily potassium, which helps regulate blood pressure.
Steak also contains significant amounts of zinc, which supports your immune system, and phosphorus, which is important for bone health.
So, while you’re enjoying that delicious steak, you’re also giving your body a boost of vital micronutrients.
Sodium: A word of caution
A 12-ounce New York strip steak contains a whopping 1170mg of sodium. Even a leaner cut with about 1/8 inch of fat still contains 126mg.
Because of the steak’s natural sodium levels, you should be careful about how much salt you add. One way to cut back on sodium is to use fresh herbs and spices instead of salt. Garlic powder, onion powder, paprika, black pepper, and oregano are all delicious on steak without adding extra sodium.
Cooking Methods and Their Impact on Calorie Content
You can choose from a number of different cooking methods to prepare your New York strip, including grilling, pan-searing, broiling, and baking. Each of these methods can slightly alter the calorie count of your finished steak.
To keep the calories as low as possible, trim any excess fat before cooking. When you’re cooking, use as little oil as possible, and avoid sugary sauces.
Grilling is often a good choice because some of the fat drips away as the steak cooks.
Achieving Food Safety
No matter how you cook your steak, it’s important to cook it to a safe internal temperature of 145°F to kill any harmful bacteria. After you’ve cooked the steak, let it rest for at least 3 minutes to allow the juices to redistribute, giving you a more tender and flavorful result.
How long will it take to burn off those calories?
Okay, so a New York strip has a lot of calories. But how does that translate to real life?
Well, if you’re a swimmer, you could burn off the 551 calories in an average New York strip steak after about 46 minutes in the pool. Joggers could do it in 63 minutes, while cyclists would need to ride for 84 minutes. If walking is your thing, plan on about 153 minutes to burn those calories.
The bottom line? It’s all about balancing what you eat with how much you move!
Closing Thoughts
So, a New York strip steak can be a delicious source of protein and other important nutrients. But as we’ve seen, the calorie count can vary depending on the cut and how you prepare it.
The key is moderation and mindful preparation. Balance your enjoyment of this flavorful steak with the need to maintain a healthy diet.
Ultimately, the best approach is to make informed choices about what you eat. A New York strip steak can be part of a balanced diet as long as you watch your portion sizes and think about your overall calorie intake.