The New York Strip steak, sometimes called the Kansas City Strip, Ambassador Steak, or Contre-filet, is one of the most recognizable and popular cuts of beef. Sourced from the short loin, this cut is prized for its fine texture, substantial beef flavor, and moderate marbling. It maintains a relatively lean profile compared to cuts like the ribeye, making it a highly regarded source of dietary protein.
Protein Content Per Serving
The amount of protein in a New York Strip steak is substantial. According to United States Department of Agriculture (USDA) data, a standard 3-ounce (85-gram) cooked serving of NY Strip steak typically contains about 23 grams of protein. This measurement is based on a lean cut that has been trimmed of excess fat.
This protein is considered high-quality because it provides all nine essential amino acids necessary for human dietary needs. A 23-gram serving contributes significantly toward the daily recommended intake, supporting muscle repair and metabolic health.
A typical restaurant portion of an 8-ounce cooked NY Strip steak delivers approximately 46 grams of protein. Consuming a larger portion, such as a 12-ounce steak, can provide around 69 grams of protein in a single meal. These figures demonstrate why the NY Strip is favored by individuals focusing on muscle maintenance and satiety.
How Cooking Affects Protein and Serving Size
While cooking does not destroy protein molecules, heat significantly changes the physical weight and concentration of the steak’s protein content. As the steak is cooked, proteins undergo denaturation, where the complex three-dimensional structure of the fibers unfolds. This denaturation is beneficial, as it makes the protein more accessible and digestible for the body’s enzymes.
The most significant change is the loss of moisture, as meat is largely composed of water. During cooking, water evaporates, causing the steak to shrink and lose weight. This moisture loss concentrates the remaining nutrients, meaning the final cooked portion will have a higher percentage of protein by weight than the raw cut.
The trimming of the external fat cap, often done before or after cooking, also affects the final protein-to-weight ratio. Trimming fat increases the overall protein concentration in the final cooked portion, resulting in a leaner piece of meat. While cooking enhances digestibility, overcooking can degrade certain heat-sensitive amino acids, slightly reducing the protein’s overall quality.
Total Nutritional Profile of the NY Strip
Beyond its high protein content, the New York Strip steak offers a comprehensive array of other nutrients. A standard 3-ounce serving of cooked, trimmed NY Strip typically contains between 155 and 200 calories. The total fat content for this serving size is relatively modest, generally falling in the range of 6 to 8 grams.
Saturated fat is usually low, often around 2.6 to 3 grams, making it one of the leaner cuts of beef available. The fat present also includes monounsaturated fat, which is cited as a more beneficial type of dietary fat. This balance contributes to the steak’s flavor without excessive caloric density.
The NY Strip is a powerhouse of micronutrients, providing several vitamins and minerals that are important for bodily functions. It is an excellent source of B vitamins, especially Vitamin B12 and Niacin (B3), which support energy metabolism and nervous system health. Furthermore, the steak provides a highly bioavailable form of Iron (heme iron), along with significant amounts of Zinc, which supports immune function.