Beef tartare protein averages 20–25 g per 100 g; a 150 g serving with yolk lands near 32–38 g based on cut and leanness.
Beef tartare pairs finely chopped raw beef with a few sharp add-ins. People order it for clean flavor, supple texture, and a steady hit of complete protein. This guide puts numbers on beef tartare protein: grams per 100 g, by common cuts, with and without egg yolk, and realistic restaurant portions.
Protein In Beef Tartare By Cut And Serving
Protein varies with cut and fat level. Leaner beef yields a higher share of protein per bite, while fattier cuts shift calories away from protein. The table below uses well-known benchmarks from nutrition databases that aggregate USDA FoodData Central entries for raw beef and egg yolk.
| Ingredient Or Base | Protein Per 100 g | Notes |
|---|---|---|
| Beef tenderloin, raw | ~19–21 g | Very lean; soft bite; classic tartare base. |
| Top sirloin, raw | ~20–22 g | Lean-to-moderate fat; bold flavor. |
| Strip steak, raw (lean trim) | ~20–22 g | Firm texture; clean mince when well-trimmed. |
| Ground beef 90/10, raw | ~18–20 g | Protein dips with added fat; texture varies. |
| Classic add-ins (shallot, capers, herbs) | <1 g | Trace protein only. |
| Egg yolk, 1 large | ~2.7 g per yolk | Adds richness and emulsifies the mix. |
| Whole dish, 150 g beef + 1 yolk | ~32–38 g | Range comes from cut and trim. |
How Many Grams Are In A Typical Plate?
Most starters land between 120–180 g of beef before mix-ins. Using the mid-range of 21 g protein per 100 g, that’s roughly 25 g for a 120 g portion, 32 g for 150 g, and 38 g for 180 g. Add a yolk and you tack on about 2.7 g extra protein along with creamy body and color.
Protein Variations By Cut And Mix-Ins
Choosing the base cut is the fastest way to nudge protein up or down. Tenderloin and top sirloin usually sit near the top of the range. Lean-trimmed strip and eye of round are close behind. If the kitchen uses a higher-fat grind, protein per 100 g slides a bit, so portions matter more for the same protein target.
Lean Cuts To Favor
Tenderloin: dependable texture and near-top protein for raw preparations when trimmed well.
Top sirloin: slightly bolder flavor while keeping protein dense.
Eye of round: very lean; needs careful knife work to keep the bite tender.
Mix-Ins That Change The Math
Egg yolk: roughly 2.7 g protein per large yolk and a glossy finish.
Oil-based dressings: boost calories, not protein.
Vegetable add-ins: shallot, cornichons, capers, and herbs don’t move protein much.
Protein Quality And Amino Acids
Beef delivers complete protein with all nine essential amino acids in a highly bioavailable form. That’s why a moderate starter can still feel satisfying. An egg yolk adds more leucine, methionine, and choline, but the big protein share still comes from the beef itself.
Can You Build A High-Protein Meal Around Tartare?
Yes, if you treat it as the protein anchor and fill the plate with low-calorie sides. Pair the dish with crisp greens, a light vinaigrette, and a citrusy salad to keep macros balanced. Skip heavy toast batons if you want protein density per calorie.
Safety Notes For Raw Preparations
Raw beef can carry pathogenic bacteria. Public health agencies stress careful sourcing, strict cold-chain handling, and temperature control. Restaurants use written consumer advisories for raw or undercooked animal foods, and they train staff to prevent cross-contamination. At home, the safest route is to enjoy beef tartare at reputable venues with strong food safety programs.
Two official references worth scanning: the USDA’s FoodData Central for composition data and the CDC’s page on ground beef handling. Even when a dish is served raw by design, those pages explain the hazards that cooking usually addresses so you can decide your comfort level.
Simple Ordering Checklist
- Ask which cut is used and whether it’s trimmed lean.
- Confirm it’s chopped fresh to order, not pre-mixed far ahead.
- Request a yolk only if you’re comfortable with raw egg.
- Keep the plate cold; eat it promptly.
Beef Tartare Protein For Training Days
Use these back-of-napkin numbers to plan beef tartare protein. They’re built from typical raw values and work well for menu planning or macro tracking.
| Portion | Protein From Beef | With 1 Egg Yolk |
|---|---|---|
| 120 g lean beef | ~25 g | ~28 g |
| 150 g lean beef | ~32 g | ~35 g |
| 180 g lean beef | ~38 g | ~41 g |
| 150 g 90/10 grind | ~27–30 g | ~30–33 g |
| 150 g strip, well-trimmed | ~31–33 g | ~34–36 g |
| 150 g top sirloin | ~31–33 g | ~34–36 g |
| 150 g tenderloin | ~30–32 g | ~33–35 g |
Choosing Cuts And Trims For Better Numbers
If protein is your priority, pick leaner cuts and a slightly larger portion rather than adding more oil. A careful trim on tenderloin or top sirloin keeps texture soft while keeping protein dense. Ask for a finer chop to shorten chew time without turning the dish pasty.
What About Food Cost?
Lean whole-muscle cuts cost more per pound than a basic grind, but you need less weight to hit the same protein target. That trade-off often evens out, especially when sharing a starter.
Method, Sources, And Ranges
Numbers above synthesize common entries in USDA-based nutrition tools for raw beef cuts and raw egg yolk. Because beef varies by grade, trim, and water content, the values are shown as ranges. For a deeper dive, browse USDA FoodData Central for raw beef cuts and raw egg yolk data, or use a reputable database that draws from it.
A Fast Ordering Script
Use this script when you sit down: “Which cut do you use for tartare? Is it trimmed lean? Is the mix chopped fresh now? Can I have the yolk on the side?” You’ll learn the cut, the trim, and the handling in ten seconds, and you’ll know how to count your protein.
At-Home Prep Notes
If you ever make tartare yourself, buy whole muscles from a trusted butcher, keep them cold, and trim away surfaces that were exposed during processing. Chill knives, boards, and bowls. Work in small batches and return the meat to the fridge between steps. Keep the mix under 40°F from start to finish and serve immediately. Skip leftovers. For the yolk, look for pasteurized eggs, or leave it off if you can’t find them.
Knife Vs. Grinder
A sharp chef’s knife gives the cleanest texture. A grinder warms meat and can smear fat unless the parts are icy cold. Texture doesn’t change protein grams, but it does change how the dish eats, which can influence how much you finish.
Who Should Skip Raw Tartare
Some groups face higher risk from raw animal foods. That includes pregnant people, young kids, older adults, and anyone with a weakened immune system. If you’re in one of these groups, choose a cooked entree instead. When in doubt, ask the restaurant for a cooked alternative with the same cut; you’ll still get comparable protein with far less risk.
The Bottom Line
Beef tartare is a high-quality protein dish with a clean flavor and a strong macro punch for its size. Keep portions in the 150 g range if you want a 30-plus-gram anchor, add the yolk if you like the texture, and lean on fresh greens instead of oil-heavy sides. Respect raw-food safety, ask good questions, and enjoy every bite.