It depends on the type of steak, the amount of fat, the weight of the steak, and the way the steak is cooked. In relation to baked potatoes, it depends on the quantity or weight, and whether any butter, oil or dressing is added.
Below are a few examples of steaks, plain baked potatoes, plus butter, oil and dressing (so you can decide what to have and how to have it served. (For free fruit and vegetable calorie charts to use as daily guides for either weight loss or weight maintenance, or for the calorie counts of the salad, vegetables and fruits that are served with steak, see the related page links at the bottom of this answer.)
First, a variety of beef steak cuts and sizes.
Sirloin steak cooked by overhead grilling/oven grilling/broiling
- 53 calories per ounce or 28g of lean
- 73 calories, per ounce or 28g, however, if the lean and fat are eaten with an average 1/8" rim of fat left on
- Hence 212 calories in a 4 oz or 114g (lean only, fat not eaten)
- 318 calories in a 6 oz or 171g (lean only)
- 427 calories in an 8 oz or 227g (lean only)
Tenderloin, fillet, filet mignon steakcooked by overhead grilling/oven grilling/broiling
- 51 calories per ounce or 28 g (lean only, there is usually little or no fat on this type of steak)
- 204 calories in a 4 oz or 114g (lean only)
- 306 calories in a 6 oz or 171g (lean only)
T-Bone steak cooked by overhead grilling/oven grilling/broiling
- 50 calories per ounce or 28g of lean only
- 80 calories per ounce, or 28g, however, with an average 1/4" rim of fat left on and eaten
- 200 calories in a 4 oz or 114g (lean only, fat not eaten)
- 300 calories in a 6 oz or 171g (lean only)
- 400 calories in an 8 oz or 227g (lean only)
Strip, shell, club, New York, Kansas, boneless loin steak cooked by overhead grilling/oven grilling/broiling
- 49 calories per ounce or 28g of lean only
- 92 calories per ounce, or 28g, with an average 1/4" rim of fat left on and eaten
- 196 calories in a 4 oz or 114g (lean only, fat not eaten)
- 294 calories in a 6 oz or 171g (lean only)
- 392 calories in an 8 oz or 227g (lean only)
Ribeye steak and Porterhouse steak cooked by overhead grilling/oven grilling/broiling
- 55 calories per ounce or 28g of lean only
- 88 calories per ounce or 28g, if the lean and fat are eaten with an average 1/4" rim of fat
- 220 calories for a 4 oz or 114g (lean only, fat not eaten)
- 330 calories for a 6 oz or 171g (lean only)
- 440 calories for an 8 oz or 227g (lean only)
Round Steak (US)
or Rump steak (UK, Australia, New Zealand) cooked by overhead grilling/oven grilling/broiling
- 53-58 calories per ounce or 28g of lean only
- 212-232 calories in a 4 oz or 114g (lean only)
- 318-348 calories in a 6 oz or 171g (lean only)
- 424-464 calories in an 8 oz or 227g (lean only)
Second, calories baked potatoes: including the skin but with nothing yet added (no butter or toppings)
- 128 calories in a small baked potato (4.9 oz or 138g)
- 161 calories in a medium baked potato (6.1 oz or 173g)
- 278 calories in a large baked potato (10.5 oz or 299g)
- 93 calories in 3 and a 1/2 ounces, or a 100g, portion of baked potato
- 25-27 calories in each ounce or 28g of baked potato
Third, butter- 20 calories in 1 small pat of salted/unsalted butter (0.1 oz or 3g )
- 33-34 calories in 1 teaspoon of butter salted/unsalted
- 101 calories in 1 tablespoon of salted/unsalted butter
- 202 calories in 1 oz or 28g of salted/unsalted butter
- 404 calories in 2 oz or 57g of salted or unsalted butter
Fourth calories in mayonnaise, regular mayo and lite (it also depends on the brand):
- 45 calories in 1 tablespoon canola mayonnaise, canola-based has fewer calories per tablespoon
- 57 to 114 calories in 1 tablespoon of regular mayo (depends on the brand)
- 114 - 228 calories in 2 tablespoon of regular mayonnaise (depends on the brand)
Lite/reduced fat/fat free mayo (it depends on the brand and type, here are examples:
- 49 calories in 1 tablespoon of lite mayonnaise
- 98 calories in 2 tablespoon of lite mayonnaise
- 10 calories per tablespoon in Kraft fat free mayonnaise
- 47 calories in 1 tablespoon of reduced-fat light mayonnaise.
For free fruit and vegetable calorie chartsto use as daily guides for either weight loss or weight maintenance, or for the calorie counts of the salad, vegetables and fruits that are served with steak, see the page links here: calories in vegetables chart, and here is the calories in fruits chart.
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