Typical Protein by Cut and Portion
A standard 3 oz (85 g) cooked serving of steak usually provides about 21–26 g of complete, high-quality protein. Larger restaurant portions and thicker cuts raise total protein, while fat content and cooking method affect weight but not the protein density per 100 g of edible meat. The following table summarizes verified ranges for popular cuts based on cooked weight.
| Cut (Cooked) | Serving Weight | Protein | Source Type |
|---|---|---|---|
| Sirloin (lean) | 85 g | 22–25 g | USDA FoodData Central |
| Ribeye (marbled) | 85 g | 21–24 g | USDA FoodData Central |
| T-bone (strip + tender) | 85 g | 22–26 g | USDA FoodData Central |
| Filet mignon | 85 g | 20–23 g | USDA FoodData Central |
Lean vs Fatty Cuts: What Changes
Leaner cuts such as sirloin, tenderloin, and eye of round deliver the most protein per 100 g, while heavily marbled cuts like ribeye and porterhouse provide similar protein by gram but more total calories from fat. Marbling and trimming do not reduce protein per 100 g of muscle tissue; they mainly change fat content. If your goal is to maximize protein with less fat, choose visibly leaner muscles and trim visible fat before cooking.
How Portion Size Drives Total Protein
Because protein scales linearly with weight, a 6 oz (170 g) cooked steak typically supplies roughly 31–37 g of protein, and a 12 oz (340 g) portion approaches 55–65 g. Restaurant servings often exceed standard labels, so weighing cooked meat or using standardized labels helps you estimate intake accurately. Below is a quick reference for common cooked portion sizes.
- 3 oz (85 g): ~21–26 g protein
- 4 oz (113 g): ~28–35 g protein
- 6 oz (170 g): ~31–37 g protein
- 12 oz (340 g): ~55–65 g protein
Cooking, Weighing, and Estimating Correctly
Raw steak loses 20–30% of weight to moisture and fat during cooking, so 100 g raw can become 70–80 g cooked. To compare labels, use the cooked weight column on databases or weigh meat after cooking and record shrinkage. For consistent estimates, assume cooked weight when reading nutrition entries and multiply values if you start with known raw weights.
Complete Protein and Practical Context
Beef protein is complete, providing all essential amino acids in proportions that support muscle maintenance, satiety, and recovery. Steak can meaningfully contribute to daily protein targets, especially when paired with vegetables, whole grains, and other protein sources across the day. For most adults, 20–30 g per meal is a practical target range; a standard 3 oz cooked steak fits this goal comfortably for many eating patterns.
Quick Reference and Takeaways
- A 3 oz cooked steak typically supplies 21–26 g of protein.
- Larger portions and restaurant servings increase total protein proportionally.
- Choose visibly leaner cuts if you want more protein per calorie.
- Weigh cooked meat or use labeled database values to track accurately.
- Beef protein is complete and useful for muscle support and satiety.