How Much Protein in Steak? Every Cut Measured (2026 Guide)

Q: Does cooking steak reduce its protein content?

Cooking does not destroy protein, but it does reduce water weight. This means a cooked steak is denser in protein per gram than a raw steak. A 170g raw sirloin will weigh approximately 130–140g after cooking but will contain roughly the same total protein, making cooked steak slightly higher in protein per 100g than raw.

Q: How many ounces of steak do I need to get 50g of protein?

You need approximately 6–7 oz (170–200g) of cooked steak to get 50g of protein, depending on the cut. A lean sirloin provides about 27–30g of protein per 100g, so 170g gives roughly 46–51g of protein.

Q: Is steak a complete protein?

Yes. Steak is a complete protein, meaning it contains all 9 essential amino acids including leucine, isoleucine, and valine (BCAAs). This makes it one of the most effective foods for triggering muscle protein synthesis. Its high bioavailability score of around 80% means your body absorbs and uses most of the protein it provides.

Q: How does steak compare to chicken for protein?

Chicken breast is slightly higher in protein per 100g (31g) than most steak cuts (25–31g), and significantly lower in calories and fat. However, steak contains more creatine, iron, zinc, and B12 — nutrients that directly support muscle performance and recovery. Both are excellent protein sources with different nutritional profiles.

Written by

Shady Elbody · Certified Nutrition Researcher & SEO Specialist

Founder, CalculatorProtein.com · LinkedIn · Last Updated: April 2026

By Shady Elbody | Updated April 8, 2026 | 9 min read

🥩 Quick Answer: Most steak cuts provide 25–31g of protein per 100g. A standard 6 oz (170g) serving delivers roughly 45–53g of protein, making steak one of the best complete protein sources available. Leaner cuts like sirloin and eye of round are at the top of the range.

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.

What makes steak such a good protein source?
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.

27gProtein per 100g (sirloin)

~50gProtein in a 6 oz serving

9Essential amino acids (complete protein)

~80%Protein bioavailability

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).

Answer: Eye of round and top sirloin are the highest-protein steak cuts at 30–31g per 100g. Ribeye is the lowest at ~24g per 100g due to its higher fat content.

🔧 Not sure how much steak you need per day? Use our protein intake calculator to find your exact daily protein target.

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

Answer: A standard 6 oz restaurant steak gives you roughly 41–46g of protein depending on cut.

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

Answer: Cooking steak concentrates protein — it doesn’t reduce it. Track protein based on raw weight for accuracy.

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

Answer: Lean steak matches chicken breast for protein per 100g. Where steak stands out is its creatine, iron, and zinc content — micronutrients that directly support muscle performance.

🔧 Building a high-protein meal plan? Our high protein food planner lets you combine steak with other protein sources and see your daily totals instantly.

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.

Answer: For muscle gain, any cut works. For fat loss, choose lean cuts (sirloin, flank, eye of round) and track your portion size carefully.

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%)

🥩 Know your steak protein — now find your daily target: Use the Free Protein Intake Calculator →

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.