Beef shank protein sits around 33–34 g per 100 g cooked, with serving size and cooking loss shaping the final number.
Looking for a budget cut that still packs a strong protein punch? Beef shank comes from the lower leg, so it’s lean, chewy, and rich in connective tissue that melts into gelatin during a long simmer. That slow cook gives you deep flavor for stews, soups, and shredded meat bowls. This guide lays out exact protein numbers by serving size, raw versus cooked differences, how shank compares with other beef cuts, and easy ways to build a full meal around it without guessing.
Beef Shank Protein By Serving Size
Below are clear, serving-based figures you can use right away in meal plans and macros. Values reflect trimmed shank “separable lean only.” Cooked values reference simmered shank; raw values come from the matching raw entry. Both data points trace back to USDA nutrient records for shank crosscuts.
| Serving | Protein (g) |
|---|---|
| Cooked 100 g | 33.7 |
| Cooked 3 oz (~85 g) | 28.6 |
| Cooked 1 oz (28 g) | 9.5 |
| Cooked 6 oz (~170 g) | 57.3 |
| Raw 100 g | 21.8 |
| Raw 3 oz (~85 g) | 18.5 |
| Raw 1 oz (28 g) | 6.2 |
Why the gap between raw and cooked? Heat drives off water and tightens muscle fibers. The meat loses weight, so the protein per 100 g rises after cooking even though total protein in the piece stays near the same. That’s normal across beef cuts. For shank, USDA-derived datasets put cooked, simmered shank around 33.7 g per 100 g, while the raw counterpart sits near 21.8 g per 100 g. Those figures align with common 3-oz cooked servings landing just shy of 30 g protein.
Protein In Beef Shank Cuts (Cooked Vs Raw)
If you’re tracking macros through a long braise, weigh the portion after cooking to match cooked entries, or weigh raw and use raw tables. Mixing a raw weight with cooked data (or the reverse) skews the math. For simmered shank, a palm-size portion (about 3 oz cooked) delivers roughly 28–29 g protein, which hits the usual “20–30 g per meal” range many people aim for.
Source Benchmarks You Can Trust
For cooked shank crosscuts, nutrient profiles show ~33–34 g protein per 100 g and ~28.6 g in a 3-oz (85 g) cooked serving; these values come from datasets built off USDA FoodData Central entries. You can scan a USDA-compiled protein table that lists beef shank crosscuts at ~28.6 g protein per 3 oz cooked here: USDA protein reference table (PDF). For daily protein targets, mainstream references cite an RDA of 0.8 g per kilogram of body weight; see the review on PubMed: RDA of 0.8 g/kg per day.
How Much Shank Meets Typical Goals?
Here’s a quick way to plan meals. If your target is about 25–30 g protein per meal, a cooked 3-oz portion gets you there. Need 40–45 g in a dinner bowl? Go with ~5 oz cooked shank plus a small dairy or legume side. Cooking method matters for texture, not protein content per piece, so braise until tender and portion at the end.
Beef Shank Protein Uses In Real Meals
Shank shines when you let time do the work. Long, gentle heat breaks down collagen into gelatin, giving body to broths and sauces. That’s handy when you want high protein without heavy fat. A rich broth also carries spices and herbs well, so you can swing from pho-style bowls to Italian-leaning ragù with ease. The meat takes on flavor like a sponge.
Smart Pairings That Round Out The Plate
- Shank Noodle Bowl: Pile braised shank over rice noodles with scallions and a squeeze of lime. Add a soft-boiled egg for extra protein.
- Shank And Beans: Ladle shank and broth over white beans. You’ll add fiber, potassium, and a second protein source without much work.
- Shank Tacos: Shred the meat, tuck into corn tortillas, and top with pickled onions. Toss in a spoon of Greek yogurt for a creamy hit.
- Shank Over Polenta: The gelatin-rich sauce glosses the corn base. A sprinkle of parmesan pushes protein up another notch.
Seasoning Map That Never Fails
- Herb Route: Garlic, bay, thyme, and coarse salt.
- Warm Spice: Cumin, coriander, cinnamon stick, and black pepper.
- Savory Soy: Soy sauce, star anise, ginger, and scallions.
- Tomato Base: Crushed tomatoes, oregano, chili flakes, and a dash of vinegar.
Beef Shank Protein Compared To Other Beef Cuts
Shank sits on the leaner side when you trim and simmer it, so protein per 100 g looks high once water cooks off. To put that in context, here’s a glance at cooked, per-100 g protein numbers from USDA-derived entries for a few common choices.
| Beef Cut (Cooked, Per 100 g) | Protein (g) |
|---|---|
| Shank, simmered, lean only | 33.7 |
| Top round steak, grilled, trimmed | ~25.3–30.2 |
| Ground beef 90% lean, pan-browned | ~25.2 |
| Brisket, braised, lean + fat | ~23.8–24.8 |
Takeaways are simple. Shank posts a high protein-per-weight number when cooked and trimmed, thanks to moisture loss and low fat. Very lean steaks can match it, but once fat rises (like many brisket servings), protein per 100 g drops even though the meat still tastes rich. If your goal is protein density with a stew texture, shank offers a sweet spot.
Calorie And Macro Notes That Matter
Cooked shank around 100 g lands near 200 calories with roughly a 70:30 protein-to-fat calorie split. A 3-oz cooked serving sits near 170–200 calories, still with minimal carbs. If you’re dialing in a calorie deficit, serve shank with high-volume, lower-calorie sides like broth-braised greens, roasted carrots, or crunchy slaw. If you need extra energy, fold in olive oil mashed potatoes or buttered polenta.
Raw Weight Vs Cooked Weight
Raw shank shows ~21–22 g protein per 100 g. After a long simmer, the same piece loses water, so the cooked weight is smaller while total protein stays near the same. That’s why per-100 g cooked numbers jump to ~33–34 g. When you log meals, match your scale reading to the correct database entry (raw with raw tables, cooked with cooked tables).
How To Hit Your Daily Protein Target With Shank
The RDA for adults is 0.8 g of protein per kilogram of body weight each day. Many active people aim higher across meals, but the base line helps you plan. If you weigh 70 kg, the RDA sits at 56 g for the day. Two cooked 3-oz servings of shank already land near that target. Spread protein across breakfast, lunch, and dinner so your muscles get repeated building blocks during the day.
Simple Meal Builds At Common Targets
- 25–30 g: ~3 oz cooked shank with a hearty broth and greens.
- 40–45 g: ~5 oz cooked shank plus beans or a cup of Greek yogurt on the side.
- 60+ g: ~6 oz cooked shank plus an egg and a dairy side, or two shank portions split across lunch and dinner.
Buying, Trimming, And Cooking For Best Yield
Buy: Look for cross-cut shanks with a broad marrow bone and solid lean. Ask the butcher for pieces with an even thickness so they cook evenly.
Trim: Remove any thick surface fat and silverskin. Keep the collagen-rich seams; they convert to gelatin and help body and mouthfeel.
Cook: Brown both sides, cover with stock or water, and simmer low until a fork slides in easily. That can take 2–3 hours on the stove or in a low oven. A pressure cooker speeds that up while keeping the same macro outcome.
Flavor Builders That Don’t Raise Calories Much
- Onion, celery, carrot, and bay leaves
- Whole spices like black pepper, cloves, and star anise
- Fresh herbs near the end for lift—parsley, dill, or cilantro
- A splash of vinegar or lemon for brightness
Label Math: Picking The Right Entry In Your App
Food logs often list the same cut in raw and cooked forms, plus various trim levels. For shank, choose “separable lean only” if you trimmed surface fat. Choose cooked simmered entries for braises. If your app shows protein near 33–34 g per 100 g for cooked shank and ~21–22 g per 100 g for raw shank, you’re on the right line. When entries list 3-oz servings, cooked shank near ~28–29 g protein per serving fits USDA-derived tables.
Quick Answers To Common Macro Checks
Is Shank Lean?
Yes—once trimmed and simmered, shank trends lean, with most calories from protein and a moderate share from fat. That makes it handy for high-protein bowls where broth carries body without heavy oil.
Does Bone Change The Protein?
The bone itself doesn’t add protein to the meat portion. It does add minerals and gelatin to the broth, which improves mouthfeel. If you log only the meat, use the lean cooked entry. If you drink the broth, note the extra calories are still modest unless you add dairy or oil.
What About Sodium?
Plain shank is naturally low in sodium. Canned broths, soy sauce, and seasoning pastes raise it fast. If you’re watching sodium, build flavor with herbs, acids, and spices first.
Recap: Where Beef Shank Protein Fits Best
Use this cut when you want stew-friendly texture and strong protein per gram once cooked. Plan portions with the cooked table, season boldly, and pair with produce or beans to round out the plate. For targets near the RDA, two modest cooked servings cover a day’s baseline for many people. If you need more per meal, scale to 5–6 oz cooked and add a side with extra protein.
When you need a high-protein stew base on a budget, Beef Shank Protein numbers deliver the density you want without a steak price tag. If you batch-cook on weekends, label containers by cooked weight so your Beef Shank Protein math stays tight during the week.