Beef cuts protein content ranges 23–31 g per 100 g cooked, with lean round and sirloin near the top and brisket and fattier cuts lower.
Shopping for steak or planning a batch of meal-prep bowls? If your goal is packing more protein per bite, the cut you pick matters. This guide compares cooked protein numbers side by side, explains why some steaks deliver more per gram, and shows smart portions for common goals.
If you track macronutrients, writing “beef cuts protein content” next to each cooked portion keeps logging consistent across weeks.
Beef Cuts Protein Content By Cut (Cooked)
Protein varies mainly with leanness and water loss during cooking. The table below uses cooked values so your plate matches the numbers. Where brands or marbling differ, expect small swings, but the pattern holds across kitchens.
| Cut (Cooked) | Protein / 100 g | Protein / 3 oz |
|---|---|---|
| Top round (grilled, lean) | 30.7 g | 25.6 g |
| Top sirloin (broiled, lean) | 30.5 g | 25.7 g |
| Ribeye steak (cooked) | 29.4 g | 25.0 g |
| Flank steak (broiled, lean) | 27.8 g | 23.6 g |
| Skirt steak (grilled) | 28.5 g | 24.2 g |
| Tenderloin/filet (broiled) | 26.5 g | 22.5 g |
| Brisket (cooked, mixed lean/fat) | 27.4 g | 23.3 g |
| Ground beef 95% lean (cooked patty) | 26.3 g | 22.3 g |
| Ground beef 90% lean (cooked patty) | 26.1 g | 24.2 g |
| Ground beef 80% lean (cooked patty) | 25.0 g | 22.0 g |
Protein In Beef Cuts: Per 100 G Vs 3 Oz
Labels and charts often flip between metric and household servings. Thinking in per 100 g helps compare cuts fairly; thinking in per 3 oz helps portion a meal. If you buy raw meat, remember that 4 oz raw usually cooks down to about 3 oz.
What Drives Differences Between Cuts
Leanness. Leaner muscles like round and sirloin carry less intramuscular fat, so each cooked gram holds more myofibrillar protein. Fattier steaks taste plush but leave slightly less room for protein gram-for-gram.
Cooking loss. Heat squeezes out water. That concentrates protein per 100 g even when the total protein you eat stays tied to portion weight. Searing a steak to medium well will show a bit more protein per 100 g than medium rare because of extra moisture loss.
Connective tissue. Cuts with more collagen (brisket, chuck, short ribs) shine with slow, moist heat. Long braises melt collagen into gelatin, softening texture and altering water content, which nudges the per-weight protein number.
Beef Cuts Protein Content In Real Meals
Use these quick builds to hit your protein target without fuss. All portions below use cooked weights.
Simple Steak Plate
6 oz top round with roasted potatoes and greens yields about 51 g of protein with a lean profile and plenty of flavor from a pan sauce.
Skillet Tacos
4 oz cooked 90% lean ground beef contributes about 27–28 g of protein; tuck into corn tortillas with salsa and shredded cabbage for crunch.
Grain Bowl
5 oz flank steak over rice with charred peppers lands near 34–35 g of protein; drizzle with lime yogurt and add beans if you want a bump.
How Much Protein Should A Serving Deliver?
Most people do well aiming for 20–40 g of protein at a main meal. A 3 oz cooked portion of beef usually lands near the low end of that range; a 5–6 oz cooked portion lands around 35–50 g. Match the serving to your day’s total and appetite.
Public guidance pegs daily protein at roughly 0.8 g per kilogram of body weight for adults. Many active people choose more, but the 0.8 g/kg figure remains a widely used baseline. For a 70 kg adult, that’s about 56 g across the day; split over two to three meals and snacks, it’s easy to reach with beef plus other protein foods.
For detailed entries, see the USDA-backed data for grilled top round and broiled top sirloin. For daily protein baselines, review the National Academies DRI table.
Buying And Trimming For More Protein
Pick lean labels. For ground beef, 93–96% lean gives you a better protein-per-calorie ratio than 80–85% while still browning well.
Trim surface fat. Cutting the visible rim on steaks like sirloin or ribeye slightly improves the protein share without changing the cut’s character.
Choose thicker steaks. Thicker cuts cook more evenly, helping you keep moisture and texture, which helps portion accuracy.
Cook So The Numbers Match The Plate
Weigh after cooking for accuracy. Because moisture loss varies by pan, heat, and doneness, weighing the cooked portion is the sure path to consistent protein counts.
Gentle methods preserve yield. Grilling, broiling, or pan-searing to medium or medium rare keeps more juiciness. Low-and-slow braises change water content in different ways; use a kitchen scale for the serving you eat.
Rest and slice across the grain. Resting keeps juices inside; slicing thin makes lean cuts feel tender, so larger protein portions stay enjoyable.
Quick Reference: Protein Per Ounce And Typical Portions
| Cut | Protein | Easy Targets |
|---|---|---|
| Top round (cooked) | 7.2 g/oz | 5–6 oz = 36–43 g |
| Top sirloin (cooked) | 7.3 g/oz | 5–6 oz = 36–44 g |
| Ribeye (cooked) | 7.1 g/oz | 5–6 oz = 35–43 g |
| Flank (cooked) | 6.7 g/oz | 5–6 oz = 33–40 g |
| Skirt (cooked) | 6.9 g/oz | 5–6 oz = 35–41 g |
| Tenderloin (cooked) | 6.4 g/oz | 5–6 oz = 32–38 g |
| Ground 95% lean (cooked) | 6.6 g/oz | 5–6 oz = 33–40 g |
Menus rarely print raw weights, so using cooked charts for “beef cuts protein content” helps you compare steaks without guesswork.
Choosing The Right Cut For Your Goal
Max Protein Per Calorie
Round and sirloin rise to the top because they stay lean after cooking while delivering strong amino acid density.
Balance Of Protein And Tenderness
Flank and skirt bring solid protein with a rewarding chew. Slice thin across the grain and serve with bright sides to keep the plate light.
Comfort And Richness
Ribeye and brisket are cozy picks. Protein per ounce lands a touch lower because fat takes up space, so serve a bit more or pair with a protein-rich side.
How This Guide Was Built
Numbers come from widely used nutrient databases that compile laboratory analyses of cooked beef cuts. Values reflect cooked weight, which helps you plan real meals. Variation by brand, grade, trimming, and doneness is normal; the patterns above remain consistent.