Rump steak protein averages ~20–23 g per 100 g raw, about ~31 g per 100 g cooked; a 6 oz cooked rump steak delivers roughly 50 g protein.
If you cook or track macros, you care about how much protein sits in a typical rump steak and how serving size changes the count. This page gives clear, verified numbers you can use today, plus quick ways to estimate protein for any cut and any portion.
What Is The Rump Cut And Why Protein Numbers Shift
The rump sits at the rear of the animal and overlaps muscles from the round and sirloin. Most markets sell it as rump steak or rump roast. It is a lean cut, so gram for gram it carries a high share of protein with little intramuscular fat. Protein values change with trim level, raw vs cooked weight, and moisture loss while searing or roasting.
On lab tests, lean rump steak raw shows about 20 g protein per 100 g. After cooking, water leaves the meat and the protein number per 100 g of the cooked steak rises to roughly 31 g because the portion is denser. Those two truths explain nearly every variance you see on labels and apps.
Quick Reference: Rump Protein Benchmarks
The table below pulls together common scenarios so you can sanity-check any label or diary entry. Values are rounded for kitchen use.
| Context | Serving | Protein (g) |
|---|---|---|
| Raw rump steak, lean | 100 g | 20–23 |
| Cooked rump/top round steak | 100 g | ~31 |
| Cooked rump/top round steak | 3 oz (85 g) | ~26 |
| Cooked rump/top round steak | 6 oz (170 g) | ~50–52 |
| Cooked rump/top round steak | 8 oz (227 g) | ~69–70 |
| Raw rump steak, lean | 8 oz (227 g) | ~45–50 |
| Roast from rump, sliced | 120 g plate portion | ~36–38 |
Beef Rump Protein Basics
Here is the simple rule that keeps the math straight: for lean rump raw, count about 21 g protein per 100 g; for lean rump cooked, count about 31 g per 100 g. If your entry is by ounces of cooked steak, 3 oz gives about 26 g. These figures line up with government lab datasets for rump and closely related top round steaks, so you can treat beef rump protein math the same way every time.
Where do these numbers come from? National databases list lean rump steak raw at about 20.4 g protein per 100 g rump steak, lean, raw, and cooked top round (a close twin for rump in leanness and muscle group) near 31 g protein per 100 g. You will see small shifts across trims and grades, but the pattern holds for beef rump protein across retailers.
Beef Rump Steak Protein Per 100g And Per Serving
If your tracker logs by 100 g, pick raw or cooked and use the matching line above. If your pan weight is by ounces, use the 3 oz block as a base: each 3 oz cooked slice adds roughly 26 g. For a 6 oz plate, you are looking at about 50 g. For an 8 oz steak, plan on about 70 g. For raw weight, apply 21 g per 100 g, then expect the cooked piece to weigh less while keeping nearly the same absolute protein.
How Cooking Method Affects The Count
Grilling, broiling, pan-searing, and roasting all drive moisture out at different rates. A fast sear keeps more juice than a long roast. The protein itself does not vanish; the steak simply loses water, so the protein per 100 g climbs after cooking. Salt early or late will not change protein counts in a meaningful way, but heavy marinades add water weight that can mask protein on a per-100 g basis.
For safe eating, cook whole-muscle beef like rump steaks to 145 °F (63 °C) and rest 3 minutes. Ground beef made from rump trimmings should reach 160 °F (71 °C). Use a thermometer for accuracy; see the federal safe temperature chart.
Protein Quality And Beef
Beef supplies all indispensable amino acids in amounts that meet human needs. Quality scoring methods show strong digestibility and balance. In practical terms, a serving of rump covers a large share of your daily essential amino acids and pairs well with carbs or vegetables to round out a meal.
Daily Targets: Where Rump Fits
Most adults hit their baseline needs at 0.8 g protein per kilogram of body weight per day. Active lifters or older adults often aim higher in consultation with a clinician or dietitian. With that frame, a single 6 oz cooked rump steak at ~50 g protein can cover most of one main meal’s protein.
Second Table: Common Rump Portions And Protein
Use this grid as a quick planner for meals and batch-cook days.
| Portion | State | Protein (g) |
|---|---|---|
| Rump steak slice, 3 oz | Cooked | ~26 |
| Rump steak, 6 oz | Cooked | ~50–52 |
| Rump steak, 8 oz | Cooked | ~69–70 |
| Rump roast, sandwich portion, 4 oz | Cooked | ~34–35 |
| Raw rump steak, 100 g | Raw | ~21 |
| Raw rump steak, 250 g | Raw | ~52–54 |
| Trimmed fat left on plate | Cooked | 0 |
Label Variance: Why Apps And Packages Disagree
Beef labels come from different data sources and sample sets. One brand may list rump steak at 22 g per 100 g raw; another may print 20 g. Trimming level, animal age, and cooking yield change values too. When the cut is lean, your best household estimate is still 21 g per 100 g raw or 31 g per 100 g cooked. Stick to one method within a program so weekly totals stay consistent.
How To Weigh And Log Rump Protein With Less Guesswork
Pick One Basis
Choose raw weight or cooked weight and keep it the same for a whole recipe or week. Mixing both can double-count shrinkage or hide protein.
Use Repeatable Portions
Slice cooked rump into even 3 oz blocks and store them in meal-prep containers. Each block is about 26 g protein, which makes building plates fast.
Note Yield Once
Weigh the raw steak, cook it, then weigh again. Divide cooked by raw to get your yield. Apply that yield to future batches from the same source.
Practical Meal Builds At Common Protein Targets
Need fast ideas that line up with common goals? Use these patterns and adjust sides for calories and carbs.
About 30 g Protein
One 3 oz cooked rump steak with roasted carrots and a small baked potato. Finish with a spoon of yogurt for a little extra calcium.
About 50 g Protein
One 6 oz cooked rump steak sliced over rice with sautéed peppers and onions. Add a side salad with olive oil and lemon.
About 70 g Protein
One 8 oz cooked rump steak with a skillet of mushrooms and onions plus steamed greens. If you need more energy for training, add rice or pasta on the side.
These plate builds keep sodium in check and let you season to taste at the table. A small pat of butter or a drizzle of olive oil on the sliced steak boosts flavor without moving protein numbers.
Balanced Plate Ideas With Rump
Lean rump is a handy anchor for high-protein plates. Pair it with potatoes, rice, or whole grains for training days, or with greens and pulses for lighter meals. Add salt, pepper, a splash of vinegar, and a pat of butter or olive oil to finish. Keep sauces on the side to manage calories without losing flavor.
Safety Note For Rump Roasts And Leftovers
Chill leftovers within two hours. Reheat slices to steaming hot. For roasts, a probe thermometer removes guesswork and keeps the center in the safe zone while avoiding dry edges.
Method Notes And Sources
Raw values draw on lab data for rump steak lean, which lists 20.4 g protein per 100 g. Cooked values use top round steak as an equivalent lean cut, which tests near 31 g protein per 100 g when broiled or grilled. Serving conversions here round to the nearest gram for clarity.
For cut-specific raw protein figures, see the official entry for rump steak lean raw. For safe finish temperatures for steaks and roasts, see the federal chart that sets 145 °F with a 3-minute rest for whole-muscle beef.