100g of cooked steak typically contains approximately 25-30 grams of protein, depending on the cut. Leaner cuts like top sirloin have more protein per gram than fattier cuts like ribeye.
Protein in Steak Calculator
About This Calculator
Calculate how much protein is in steak with this free calculator. Steak is a rich source of high-quality protein and essential nutrients like iron and B vitamins. The protein in steak varies based on the cut, with leaner cuts like top sirloin having more protein per gram than fattier cuts like ribeye. However, all beef cuts provide complete protein with all essential amino acids. Cooking steak causes some water and fat loss, which concentrates the protein per gram. This protein in steak calculator helps you determine exactly how much protein you're getting from your steak serving, whether you prefer lean sirloin or marbled ribeye. Use this tool to track your protein intake and plan balanced meals.
Safety note
Educational estimates from USDA FoodData Central. Values vary by brand, preparation, and portion accuracy. Not medical advice or an allergy guide. Talk to a licensed clinician or registered dietitian for personal nutrition or medical decisions.
Reference values
Static estimates using the default variant (Beef top sirloin steak, cooked) for a quick orientation.
Per 100 g
- Protein
- 30.6 g
- Fiber
- 0 g
Typical serving (85 g)
- Protein
- 26 g
- Fiber
- 0 g
Calculate
0 g - 500 g
How to Measure Consistently
- Weigh steak after cooking for accurate protein tracking, as cooking causes significant water and fat loss.
- A typical 8 oz (227g) cooked steak provides approximately 50-60g protein, depending on the cut.
- Use a kitchen scale for precise measurements, as steak thickness and cooking doneness affect final weight.
- For meal prep, cook and weigh all portions at once, then divide into containers for consistent protein amounts.
- If trimming fat before eating, weigh after trimming to get the most accurate protein amount you'll actually consume.
What Changes the Number
- Cut of steak: leaner cuts like top sirloin have more protein per gram and less fat than fattier cuts like ribeye.
- Cooking method: grilling, pan-searing, or broiling causes water and fat loss, concentrating protein per gram in cooked steak.
- Cooking doneness: well-done steak loses more moisture than medium-rare, making it denser and higher in protein per gram.
- Marbling: steaks with more fat marbling have slightly less protein per gram but more total calories.
- Trimming: removing visible fat before eating increases the protein percentage of what you consume.
Frequently Asked Questions
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Health & data disclaimer
- Numbers come from USDA FoodData Central and are rounded; brands, recipes, and preparation can change actual values.
- For education only, not medical advice, diagnosis, allergy screening, or a substitute for professional care.
- If you have medical conditions, take medications, are pregnant, or need guidance for kids, review nutrition decisions with a licensed clinician or registered dietitian.
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