A 3-oz cooked beef serving delivers about 21–26 g protein; per 100 g cooked beef lands near 24–30 g depending on cut and fat.
Beef packs a solid dose of protein, but the exact grams shift with the cut, trim, and cooking loss. Steaks that are leaner show more protein per gram. Fattier cuts land lower on a per-weight basis. The serving size you plate also matters: most labels and guides treat 3 ounces cooked (about 85 g) as a standard portion, while 100 g cooked is handy for comparisons.
Beef- How Many Grams Of Protein?
Here’s a clear look at cooked values from lab-tested data. Use it to plan plates and hit daily targets without guesswork.
Protein In Popular Cooked Beef Cuts
Numbers below show protein for cooked beef (broiled where noted). “Lean only” trims away visible fat before analysis; “lean and fat” leaves it in. USDA presents both 100 g and 3-oz (85 g) cooked servings.
| Cut (Cooked Method) | Protein / 100 g | Protein / 3 oz (85 g) |
|---|---|---|
| Top Sirloin, Lean Only, Broiled | 29 g | 25 g |
| Top Sirloin, Lean + Fat, Broiled | 26 g | 23 g |
| Tenderloin (Filet), Lean Only, Broiled | 29 g | 25 g |
| Tenderloin (Filet), Lean + Fat, Broiled | 26 g | 22 g |
| Flank, Select, Lean Only, Broiled | 24 g | 21 g |
| Flank, Choice, Lean Only, Broiled | 24 g | 21 g |
| Top Loin, Lean Only, Broiled | ~26–29 g | ~22–25 g |
Two quick tips help you read the table: first, the lean-only line usually comes in higher per 100 g because fat contributes weight but no protein; second, cooking concentrates protein per gram by driving off water. The common “3-oz cooked” serving equals 85 g cooked. In USDA labeling work, about 4 oz (115 g) raw meat yields that 3 oz (85 g) cooked portion, once moisture and fat drip away.
Beef—How Many Grams Of Protein Per Serving?
If you eat beef a few times a week, you’ll mostly think in portions, not lab weights. Use these quick ranges for cooked beef:
- 3 oz cooked (85 g): ~21–26 g protein for most lean steak cuts.
- 4 oz cooked (113 g): ~28–34 g protein.
- 6 oz cooked (170 g): ~42–50 g protein.
- 8 oz cooked (227 g): ~56–67 g protein.
Ground beef varies with leanness. An 85% lean cooked patty sits near the low-to-mid 20s for 3 oz cooked. Leaner grinds trend higher per 100 g; fattier grinds trend lower.
Why Cut And Trim Change The Number
Protein lives in the lean tissue. When trim drops visible fat, the protein per 100 g goes up. When a cut carries more fat, protein per 100 g goes down. This is why a lean top sirloin or filet shows stronger protein density than a ribeye of the same cooked weight. Cooking method matters too. Grilling or broiling sheds more fat and water than a quick pan sear, so protein per gram may nudge higher after a dry-heat cook.
How Cooking Loss Maps To Your Plate
Raw weight and cooked weight don’t match. That’s normal. Expect roughly a quarter pound raw (about 115 g) to land as 3 oz cooked (about 85 g). This is the conversion many labels and nutrient tables use for beef. If you track macros, weigh cooked portions for consistency or use a trusted raw-to-cooked factor once for your go-to cut and stick with it.
Daily Targets: Where Beef Fits
Most adults aim for at least 0.8 g protein per kg body weight each day from all foods. Many active folks shoot higher. A single 3–6 oz cooked steak can cover a big slice of that daily total. Food labels in the U.S. list a protein Daily Value of 50 g based on a 2,000-calorie pattern, which helps you judge “% DV” on a plate or package.
Quick Math You Can Use
- Body weight method: 0.8 g/kg is the baseline; athletes or heavy training often use 1.2–2.0 g/kg under guidance.
- Label method: 25 g protein is ~50% DV. A 3-oz lean steak lands near that mark already.
Ground Beef Notes
Ground beef is a staple in many kitchens. After cooking, an 85% lean patty (pan-broiled) gives roughly 21 g protein per 3 oz cooked and about 26 g per 100 g cooked. Patties pressed thin or cooked hard will drop more fat and water. That can swing calories and concentrate protein per gram a bit.
Beef- How Many Grams Of Protein? (Fast Reference)
If you only need a quick refresher for “beef- how many grams of protein?” here’s the short way to ballpark any plate:
- Lean steak rule of thumb: ~8–9 g protein per cooked ounce.
- Cooked patty rule of thumb (85% lean): ~7 g protein per cooked ounce.
Use the table above for exact cut-by-cut numbers when you want precision.
How This Links To Your Goals
Building strength? Keeping appetite steady? Planning a calorie deficit? Protein helps on all three fronts. Lean cuts let you add protein with fewer calories from fat. Fattier cuts bring flavor and tenderness, but pack fewer protein grams per 100 g. Mix and match based on the day.
Protein Targets By Body Weight
Pick a starting point that fits your routine. These daily totals come from two simple reference points: the 0.8 g/kg baseline and a moderate 1.2 g/kg target many active adults use.
| Body Weight | 0.8 g/kg | 1.2 g/kg |
|---|---|---|
| 50 kg (110 lb) | 40 g/day | 60 g/day |
| 60 kg (132 lb) | 48 g/day | 72 g/day |
| 70 kg (154 lb) | 56 g/day | 84 g/day |
| 80 kg (176 lb) | 64 g/day | 96 g/day |
| 90 kg (198 lb) | 72 g/day | 108 g/day |
| 100 kg (220 lb) | 80 g/day | 120 g/day |
| 110 kg (243 lb) | 88 g/day | 132 g/day |
Selecting Cuts For Protein Density
Lean Steak Picks
Top sirloin, tenderloin, flank, and top round trend lean and reliable. You’ll see 24–30 g protein per 100 g cooked on these. If you like more marbling, expect the per-gram protein to dip, even if the total protein per steak still looks solid.
Everyday Cooking Moves
- Trim before heat: cutting off outer fat bumps protein density per 100 g.
- Dry-heat methods: broil, grill, or air-fry to shed more moisture and fat.
- Weigh cooked portions: track the plate you actually eat.
How Beef Protein Fits A Balanced Day
Pair beef with produce, fiber-rich sides, and fluids. A 3–6 oz cooked portion can anchor a meal. If you follow percent Daily Value on labels, protein uses a 50 g yardstick in the U.S.; that makes it easy to ballpark how much a single steak covers. If you follow the body-weight method, slot the steak’s grams into your day’s running total and fill the rest with eggs, dairy, fish, tofu, or legumes.
Helpful Reference Pages
Check the FDA’s guide to the protein Daily Value and USDA’s detailed tables for retail beef cuts. For the baseline protein target by body weight, see this RDA summary.
Bottom Line For Your Plate
Most lean steaks land near 21–26 g protein per 3 oz cooked. If you need an easy mental rule, use ~8–9 g per cooked ounce for lean steaks and ~7 g per cooked ounce for an 85% lean patty. Pick cuts you enjoy, match portions to your goals, and you’ll hit steady protein numbers with beef in the mix.