A typical cooked steak delivers about 26 to 31 grams of protein per 100 grams (3.5 ounces), depending on the cut. For a standard 8-ounce (227g) cooked steak, that works out to roughly 60 to 70 grams of protein, well over the 50-gram daily value set by the FDA. The exact number shifts based on which cut you choose, how much fat it carries, and how you cook it.
Protein by Cut
All beef steak is protein-dense, but leaner cuts edge out fattier ones gram for gram. Here’s what USDA data shows for cooked steak per 100 grams (about 3.5 ounces):
- Ribeye: 27g with fat, 31g lean only
- Top sirloin: 27g with fat, 29–30g lean only
- Filet mignon (tenderloin): 26g with fat, 29g lean only
- Flank steak: 28g with fat or lean (very little marbling to trim)
The differences are modest. Between the highest and lowest cut, you’re looking at a spread of only about 2 grams per 3.5-ounce serving. In practical terms, the cut you pick matters less for protein than most people assume. Where cuts really diverge is in fat and calories.
How Serving Size Changes the Numbers
Restaurant and grocery steaks vary widely in size, and the protein scales accordingly. A 6-ounce (170g) cooked sirloin delivers around 46 to 51 grams of protein. Bump that to 8 ounces (227g) and you’re in the 61 to 68 gram range. A large 12-ounce ribeye could top 90 grams if you eat the whole thing, fat and all.
Keep in mind that menus and packaging often list raw weight. Steak loses roughly 20% of its weight during cooking as moisture evaporates, so a steak labeled 10 ounces raw will weigh closer to 8 ounces on your plate. If you’re tracking protein, weigh your steak after cooking for the most accurate number, or multiply the raw weight by 0.8 to estimate the cooked weight.
Lean Cuts vs. Marbled Cuts
Fat takes up space that could otherwise be protein. A lean cut like eye of round gives you about 25 grams of protein in just 142 calories for a 3-ounce serving. A ribeye fillet delivers more total protein (around 38 grams) but costs you 240 calories for a larger portion. Ounce for ounce, the leaner cut packs slightly more protein per calorie.
If your goal is maximum protein with minimal calories, flank steak, eye of round, and top sirloin are your best picks. Flank is especially efficient because it carries almost no internal marbling, so the “lean and fat” and “lean only” numbers are nearly identical at 28 grams per 100 grams cooked. If you prefer the flavor and tenderness of a well-marbled ribeye or filet mignon, you’ll still get plenty of protein. You’ll just take in more fat calories alongside it.
Protein Quality, Not Just Quantity
Steak isn’t just high in protein. It’s high in usable protein. Beef contains all nine essential amino acids your body can’t make on its own, and in proportions that closely match what humans need. Researchers measure this with a score called DIAAS, which rates how well your body can actually digest and use the amino acids in a food. A score of 100 means the protein fully meets human requirements.
Beef consistently scores at or near 100 for adults. A medium-cooked ribeye roast, for instance, scored 130 for older children and adults in testing at the University of Illinois. That’s higher than many plant proteins, which often score lower because they’re limited in one or more essential amino acids. For building and maintaining muscle, steak is one of the most efficient sources available.
Does Grass-Fed Beef Have More Protein?
Grass-fed and grain-fed beef are nutritionally similar when it comes to protein. The meaningful difference is in fat composition: grass-fed beef contains roughly twice the omega-3 fatty acids, though the absolute amount is small (about 30 milligrams more per serving). If you’re choosing between the two specifically for protein, it’s a wash. Pick based on taste preference, price, or other nutritional priorities.
Putting It in Context
The FDA sets the daily value for protein at 50 grams, based on a 2,000-calorie diet. A single 8-ounce steak blows past that in one sitting. Of course, 50 grams is a baseline for general health, not a ceiling. People who are physically active, building muscle, or older adults trying to preserve muscle mass often aim for 1.2 to 2 grams of protein per kilogram of body weight per day, which can mean 80 to 150+ grams depending on size and goals.
For those higher targets, a 6- to 8-ounce steak covers a substantial share in a single meal. Pair it with other protein sources throughout the day, and you’re likely hitting your number without much effort. Even a modest 4-ounce portion (a cut about the size of a deck of cards) still delivers around 30 grams, enough to maximally stimulate muscle protein synthesis in one meal based on current exercise science recommendations.