Beef protein per kg ranges from about 180–295 grams, depending on cut, fat level, and whether the weight is raw or cooked.
Shopping for beef and planning macros gets easier once you translate label numbers into grams of protein per kilogram. This guide puts real cuts and grinds into one place, shows how cooking changes the math, and gives simple ways to estimate at home without a lab scale. You’ll see how lean steaks, fattier steaks, and different grinds land on the per-kg scale.
Beef Protein Per Kg: Cut-By-Cut Numbers
The values below come from widely used nutrient datasets and are expressed per 100 grams first, then rolled up to protein per kilogram. Use them as baselines; trim level, marbling, and doneness shift results a little.
| Cut Or Style | Protein Per 100 g | Protein Per Kg |
|---|---|---|
| Top Sirloin Steak, cooked, broiled | 29.2 g | 292 g |
| Tenderloin Steak, cooked, broiled | 26.6 g | 266 g |
| Ribeye Steak (filet), cooked | 29.4 g | 294 g |
| Ground Beef 90% Lean, raw | 18.2 g | 182 g |
| Top Sirloin, raw | 22.5 g | 225 g |
| Sirloin Petite Roast, raw | 23.1 g | 231 g |
| Tenderloin, prime, cooked | 25.4 g | 254 g |
| Ribeye, small end, cooked | 28.0 g | 280 g |
Why the spread? Water loss during cooking concentrates nutrients by weight, so cooked lean steaks sit higher on a per-100-gram basis than the same cuts raw. The swing is mostly moisture, not a change in the absolute grams of protein in the piece you bought.
Beef Protein Per Kilogram By Cut And Style
Raw Vs Cooked: What Changes
Raw top sirloin is about three-quarters water, while the cooked version carries less water per 100 grams. That drop pushes protein density up. The same pattern shows up with ribeye and tenderloin. When you see a cooked 100-gram figure around 29 grams and a raw figure closer to 22–23 grams for similar lean cuts, the gap is the missing water after heat.
For deeper label detail, see the datasets for 90% lean ground beef, raw and cooked ribeye steak, per 100 g. Those pages show the same moisture-driven shift.
Fat Level And Grind
Lean grinds carry more protein per 100 grams than fattier grinds because fat displaces protein. A raw 90% lean grind sits near 18 grams per 100 grams, while an 80% lean patty drops lower. After cooking, water loss bumps the per-100-gram number for crumbles and patties, but the total protein in your patty mainly reflects patty size and lean percentage.
Bone, Trimming, And Yield
Per-kg targets refer to edible portion. Bones don’t count. Heavy trimming and removing visible fat increase the share of lean in a kilogram and raise protein density a bit. If you’re buying bone-in cuts, factor yield: a kilogram bought may give 700–800 grams edible, shifting your final per-kg protein.
Doneness And Moisture
High heat and longer cook times drive off more water. Two steaks from the same pack will show different protein per 100 grams if one is cooked to medium-rare and the other to well-done. The per-steak total protein stays close if both started at the same raw weight; the difference is the cooked weight you’re dividing by.
How To Compare Cuts Quickly
Think in simple bands. Very lean cooked steak lands near 28–30 g per 100 g (280–300 g per kg). Typical cooked tenderloin sits mid-20s. Raw lean steak hovers around 22–23 g per 100 g. Raw 90% lean grind sits near 18 g per 100 g. These bands make menu math fast.
Beef Protein Per Kilogram In Daily Meals
Here’s a fast way to use beef protein per kg when planning meals or shopping for a group.
Step-By-Step Estimator
- Pick a baseline. For cooked lean steak, use 29 g per 100 g (≈290 g per kg). For raw 90% ground beef, use 18 g per 100 g (≈180 g per kg).
- Multiply by the kilograms you plan to serve as edible weight. One kilogram of cooked lean steak yields about 290 grams of protein.
- Adjust for fat level. Drop the steak baseline a couple grams per 100 g for fattier styles, or knock raw grind down toward 80–85% lean if that’s what you buy.
- Adjust for yield. If you buy bone-in roasts, assume 70–80% edible and run the math on the trimmed weight.
- Tune for doneness. If you cook long or hot, the per-100-gram protein looks higher due to water loss, but your total protein in the batch stays tied to raw lean weight.
Common Portions Converted
Use this quick lookup to translate common serving sizes into grams of protein based on two practical baselines: cooked lean steak and raw 90% lean ground beef.
| Portion Size | Cooked Lean Steak | Raw 90% Ground |
|---|---|---|
| 100 g | ≈29 g | ≈18 g |
| 150 g | ≈44 g | ≈27 g |
| 200 g | ≈58 g | ≈36 g |
| 8 oz (227 g) | ≈66 g | ≈41 g |
| 300 g | ≈87 g | ≈55 g |
| 1 lb (454 g) | ≈132 g | ≈82 g |
| 1 kilogram | ≈290 g | ≈180 g |
Meal Planning Scenarios
Feeding four people with 30 grams of protein each from cooked lean steak? Budget around 415–425 grams of cooked steak total. Want the same target from raw 90% lean ground? Plan roughly one kilogram of raw meat to cover four 30-gram servings after cooking and trimming.
How To Get Closer Without A Lab
- Weigh raw, log cooked. Track raw pack weight and the cooked weight of your batch once rested. The ratio gives you your kitchen’s shrink pattern for that cut.
- Use a repeatable doneness. Pull steaks at the same internal temperature each time to keep water loss consistent.
- Trim consistently. Decide whether you eat the cap on ribeye or trim it, and keep that choice steady so your numbers line up week to week.
- Pick one dataset. Switching between different databases mid-week introduces small differences. Stick to one reputable source for stability.
Quick Answers To Common Questions
Is Beef A High-Quality Protein?
Yes. Beef supplies complete amino acids and strong digestibility. On a per-kg basis, lean cooked steaks give close to 300 grams of protein, and even raw 90% lean grind returns about 180 grams per kg edible weight.
Why Do Two Charts Show Different Numbers?
One may list raw weight, the other cooked. Another common reason is trim level. A dataset labeled “lean only” will show more protein per 100 g than one that includes fat.
Where Can I Check Specific Cuts?
The public datasets linked above list protein, fat, and moisture for many cuts by weight. They’re handy when you need the exact per-100-gram figure for a specific steak or grind.
When you’re writing a plan or logging intake, the phrase beef protein per kg is your shortcut. Pick the baseline that matches your cut and state, run the math against the weight you’ll actually eat, and you’ll stay within a few grams. If you need to compare prices by protein, use per-kg protein to see which cut gives more grams per dollar. You’ll find that leaner steaks often win on density, while sales on grinds can flip the math for batch cooking.
For recipe development, repeat the exact process and log shrink. Over a couple of cooks you’ll build house numbers for beef protein per kg that match your pans, your grill, and your preferred doneness.
Protein Per Dollar Trick
Compare grams of protein per unit cost. Multiply the protein per kilogram by the pack’s kilograms, then divide by price. A 1.2 kg pack of raw 90% lean at 182 g per kg gives 218 grams of protein. If that pack costs a smaller steak pack that nets fewer grams, the grind wins easily.