Steak is one of the most protein-dense whole foods you can eat. But how much protein in steak varies significantly depending on the cut, the serving size, and whether it’s raw or cooked. This guide gives you exact numbers for every major cut — plus tools to calculate how much steak you actually need to hit your daily protein goal.
Steak is a complete protein — it contains all 9 essential amino acids including leucine, the key trigger for muscle protein synthesis. It also has a high bioavailability score (~80%), meaning your body absorbs and uses most of the protein it provides.
How Much Protein in Steak Per 100g? (All Cuts)
Protein content varies across cuts mainly because of fat-to-lean ratio. The leaner the cut, the more protein per 100g. Here are the most common cuts measured against USDA data:
| Steak Cut | Protein per 100g | Calories per 100g | Fat per 100g |
|---|---|---|---|
| Eye of Round | 31g | 150 kcal | 4g |
| Top Sirloin | 30g | 160 kcal | 5g |
| Flank Steak | 28g | 162 kcal | 6g |
| Sirloin (bottom) | 27g | 175 kcal | 8g |
| T-Bone Steak | 26g | 212 kcal | 13g |
| New York Strip | 26g | 200 kcal | 11g |
| Filet Mignon | 25g | 185 kcal | 9g |
| Ribeye | 24g | 291 kcal | 22g |
| Skirt Steak | 26g | 196 kcal | 11g |
| Chuck Steak | 25g | 220 kcal | 14g |
Highlighted rows = best protein-to-calorie ratio. Source: USDA FoodData Central (2024).
How Much Protein in Steak Per Serving Size?
| Serving Size | Weight (g) | Protein (Sirloin) | Protein (Ribeye) |
|---|---|---|---|
| 3 oz (small) | 85g | ~23g | ~20g |
| 4 oz | 113g | ~30g | ~27g |
| 6 oz (standard) | 170g | ~46g | ~41g |
| 8 oz (restaurant) | 227g | ~61g | ~55g |
| 12 oz (large) | 340g | ~92g | ~82g |
Does Cooking Steak Change Its Protein Content?
Cooking does not destroy protein. What it does is evaporate water, which concentrates the protein per gram of food.
| State | Weight | Total Protein | Protein per 100g |
|---|---|---|---|
| Raw sirloin | 200g | ~54g | ~27g / 100g |
| Cooked sirloin (medium) | 150g | ~54g | ~36g / 100g |
How Does Steak Compare to Other High-Protein Meats?
| Food (per 100g) | Protein | Calories | Complete Protein? | Best For |
|---|---|---|---|---|
| Top Sirloin Steak | 30g | 160 kcal | ✅ Yes | Muscle gain, cutting |
| Chicken Breast | 31g | 165 kcal | ✅ Yes | Weight loss, lean bulk |
| Tuna (canned) | 29g | 116 kcal | ✅ Yes | Budget, cutting |
| Salmon | 25g | 208 kcal | ✅ Yes | Omega-3 + protein |
| Pork Chop | 27g | 187 kcal | ✅ Yes | General protein |
| Ribeye Steak | 24g | 291 kcal | ✅ Yes | Bulking, flavor |
| Ground Beef (90% lean) | 22g | 176 kcal | ✅ Yes | Budget, meal prep |
| Egg (whole) | 13g | 155 kcal | ✅ Yes | Breakfast, snacks |
Is Steak Good for Muscle Gain and Weight Loss?
For Muscle Gain
Steak is one of the best muscle-building foods available. A 2020 study in the American Journal of Clinical Nutrition found that beef protein produced similar muscle protein synthesis responses to whey when matched gram for gram. Use our protein calculator for muscle gain to find your exact target.
For Weight Loss
Lean cuts like sirloin and eye of round are excellent for cutting phases. For more options, see our guide to high protein foods for weight loss.
How Much Steak Do You Need Per Person?
- Light eater / weight loss: 4–5 oz (113–142g) per person
- Average adult: 6–8 oz (170–227g) per person
- Active / muscle building: 8–12 oz (227–340g) per person
Common Mistakes When Using Steak for Protein
- ❌ Tracking cooked weight as raw: You’ll underestimate your intake by 15–25%.
- ❌ Only eating ribeye: Leaner cuts give you more protein per calorie.
- ❌ Ignoring meal distribution: Aim for 25–40g per meal to maximize muscle protein synthesis.
- ❌ Skipping the fat trim: Visible fat adds calories without adding protein.
- ❌ Not knowing your daily target: Use the protein intake calculator to find your number.
Pro Tips to Get the Most Protein from Steak
- ✅ Choose lean cuts: Top sirloin, eye of round, and flank steak give 28–31g per 100g.
- ✅ Weigh raw for accuracy: Raw values are more consistent for tracking.
- ✅ Spread protein across meals: Combine steak with eggs or Greek yogurt at other meals.
- ✅ Use your daily target to plan portions: Use the protein intake calculator to set your baseline.
- ✅ Don’t fear ribeye fat in moderation: Just account for the calories and adjust portion size.
Bottom Line
Steak is one of the most complete, bioavailable, and protein-dense foods you can eat — with most cuts delivering 25–31g of protein per 100g and a full 6 oz serving providing 45–53g. Use our free protein intake calculator to find your personalized number and build your meals around it.
Summary
- Most steak cuts provide 25–31g of protein per 100g (USDA data)
- A standard 6 oz serving delivers 45–53g of protein
- Lean cuts (top sirloin, eye of round, flank) have the best protein-to-calorie ratio
- Cooking concentrates protein — it doesn’t reduce it
- Steak is a complete protein with high bioavailability (~80%)
Frequently Asked Questions
How much protein is in a steak?
A typical 6 oz (170g) steak contains 45–53g of protein, depending on the cut. Per 100g, most steak cuts provide 25–31g of protein.
Which steak cut has the most protein?
Eye of round and top sirloin are the highest-protein cuts at 30–31g per 100g.
Does cooking steak reduce its protein content?
No — cooking concentrates protein by evaporating water. Total protein stays the same.
How many ounces of steak do I need to get 50g of protein?
Approximately 6–7 oz (170–200g) of cooked lean steak depending on the cut.
Is steak a complete protein?
Yes. Steak contains all 9 essential amino acids with ~80% bioavailability.
How does steak compare to chicken for protein?
Chicken breast is slightly higher in protein per 100g but steak wins on creatine, iron, zinc, and B12.
📚 References
- USDA FoodData Central (2024). https://fdc.nal.usda.gov/
- Churchward-Venne TA, et al. (2020). American Journal of Clinical Nutrition. PubMed →
- Morton RW, et al. (2018). British Journal of Sports Medicine. PubMed →
- Phillips SM, Van Loon LJC. (2011). Journal of Sports Sciences. PubMed →
Disclaimer: Protein values are based on USDA FoodData Central averages and may vary depending on breed, feed, aging, and preparation. This article is for informational purposes only.
