How much protein is in steak?
A 3 oz cooked (85 g) of steak has about 24.7 g of protein. Per 100 g, steak has 29 g. Steak is one of the most protein-dense foods on a plate, at 29 g per 100 g. It also carries meaningful iron and B12, which is part of why it stays satiating for hours.
Steak nutrition facts
| Nutrient | Per 3 oz cooked (85 g) | Per 100 g |
|---|---|---|
| Calories | 186 | 219 |
| Protein | 24.7 g | 29 g |
| Carbohydrate | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 8.9 g | 10.5 g |
Values from Beef, top sirloin steak, lean and fat, trimmed to 0" fat, choice, cooked, broiled (USDA FoodData Central, FDC ID 169458). Figures vary with variety and preparation.
What kind of protein is steak?
Steak is a complete protein and dense enough that a modest 3 oz portion covers a large share of a meal target. The number people misjudge is the size. A restaurant sirloin is often 8 to 12 oz, which pushes the protein past 60 g and the calories well past 400 before any butter, compound butter, or oil the kitchen finishes it with. Leaner cuts like sirloin and round hold more protein per calorie than a ribeye, where the marbling adds fat rather than protein.
Protein by portion
The USDA 3 oz reference (85 g) is smaller than most people plate. A steakhouse portion of 8 oz cooked (227 g) delivers roughly 66 g of protein and around 500 calories from the meat alone. Trimming visible fat and choosing a leaner cut keeps the protein while cutting the calories.
| Portion | Weight | Protein |
|---|---|---|
| 3 oz cooked | 85 g | 24.7 g |
| 6 oz cooked | 170 g | 49.3 g |
| 8 oz cooked | 227 g | 65.8 g |
Logging steak with Forkd tracks the protein per meal from a photo, so hitting your target is something you can see rather than estimate.
Steak protein: common questions
How much protein is in an 8 oz steak?
An 8 oz cooked sirloin (227 g) has about 66 g of protein and roughly 500 calories from the meat. A 3 oz serving has about 25 g of protein.
Which steak has the most protein?
Leaner cuts like top sirloin, round, and flank hold the most protein per calorie, around 29 g per 100 g cooked. Fattier cuts like ribeye have similar protein but more calories from marbling.
Is steak good for muscle building?
Yes. Steak is a complete protein, dense in essential amino acids, and supplies iron and B12 that support training. A single restaurant portion can cover most of a day’s protein target.
How much protein is in steak per 100g?
Cooked lean sirloin has about 29 g of protein per 100 g, along with roughly 219 calories and 10.5 g of fat.
Keep going
Sources: Beef, top sirloin steak, lean and fat, trimmed to 0" fat, choice, cooked, broiled (USDA FoodData Central, FDC ID 169458). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.