Updated 30 September 2026
How many proteins are in a steak? It's a common question from anyone training, dieting or just curious. Steak is one of the most protein-dense foods you can eat, but the amount varies with the cut, how much fat it carries, and whether you're weighing it raw or cooked. Here's a butcher's guide to the protein and calories in ribeye, sirloin, rump and fillet, with typical ranges per 100g and per steak.
The short answer
Most steaks contain roughly 20–23g of protein per 100g raw. Leaner cuts like fillet and rump sit at the top of that range; fattier ribeye a little lower. Once cooked, steak loses water, so the protein per 100g rises to roughly 26–32g, depending on how well it's done.
A typical 8oz (227g) raw sirloin steak therefore contains roughly 45–52g of protein.
Protein and calories by steak cut (raw, per 100g)
| Cut | Protein (approx.) | Calories (approx.) | Fat |
|---|---|---|---|
| Fillet | 20–22g | 130–190 kcal | Lean |
| Rump | 20–23g | 120–175 kcal | Lean to medium |
| Sirloin (fat trimmed) | 20–23g | 130–200 kcal | Medium, with a fat strip |
| Ribeye | 18–21g | 200–290 kcal | Well marbled |
These are typical ranges drawn from UK and international food composition tables and retail nutrition labels. The exact figures depend on the animal, the trim and how much fat is left on. For a pack's precise values, check its nutrition label.
Protein per steak
| Steak | Raw weight | Protein (approx.) |
|---|---|---|
| Fillet Steak 2x 6oz | 6oz (170g) | 34–37g |
| Rump Steak 8x 6oz | 6oz (170g) | 34–39g |
| Sirloin Steak 4x 8oz | 8oz (227g) | 45–52g |
| Ribeye Steaks 8x6oz | 6oz (170g) | 31–36g |
Prices: fillet £18.99 for 2, rump £28.99 for 8, sirloin £27.99 for 4, ribeye £38.99 for 8.
Raw vs cooked: why the numbers change
Nutrition figures are usually given for raw weight. As steak cooks, it loses water (and a little fat), so it gets lighter while the protein stays roughly the same. A steak that loses about 25% of its weight in the pan will show about a third more protein per 100g cooked than raw. That's why cooked figures look higher. If you track macros, weigh raw for accuracy, or use cooked values consistently.
Which steak has the most protein?
Per 100g, rump and fillet are usually slightly ahead, because they're leaner: less fat means a greater share of the weight is protein. Ribeye has the most fat, so it's a little lower in protein per 100g and higher in calories, but it's also the most flavourful. The differences are small; any steak is a strong protein source.
For the best protein for your money, rump is hard to beat. See chicken vs steak: protein for the money.
Rump steak calories
A 6oz raw rump steak with its fat trimmed contains roughly 205–300 kcal, depending on the trim. Leaving the fat on and cooking in butter adds more. For the leanest option, try Extra Lean Rump Steak Strips 400g (£9.99) for stir-fries.
Ribeye steak calories
A 6oz raw ribeye contains roughly 340–490 kcal, because of its marbling. It's still an excellent protein source, just a richer one. If you're watching calories, trim any outer fat, cook it on a griddle without extra oil, and serve a smaller portion.
Getting the most from steak for protein
- Choose leaner cuts (rump, fillet, trimmed sirloin) for more protein per calorie.
- Trim the fat before cooking if you're counting calories.
- Cook it simply. Grill or griddle rather than frying in lots of butter.
- Watch the portion. One 8oz steak can cover a big share of many people's daily protein needs.
- Balance your week. NHS advice is that if you eat more than 90g of red or processed meat a day, you should cut down to 70g or less on average.
Steak for meal prep
Steak isn't just for a Saturday night. Cooked to medium-rare, rested and sliced thinly, it keeps well in the fridge for up to 2 days and makes a great high-protein lunch: over rice with greens, in a wrap with salad, or on top of a grain bowl. Cook two or three steaks at once, cool them quickly, and slice them only when you're ready to eat, so they stay juicy. Buying multi-packs, like our rump or ribeye 8-packs, and freezing them in pairs brings the cost per portion down, and means there's always a steak ready to thaw overnight in the fridge.
Other high-protein beef
- Lean beef mince is approximately 10% fat, according to its product listing. See protein in beef mince.
- Extra lean diced beef suits slow-cooked, high-protein stews.
- For more cuts compared, see lean cuts for a high-protein plate.
How to cook steak for the best results
A lean steak is best cooked no further than medium, or it gets tough. See our ultimate steak guide for times and temperatures, and our types of steak guide for how the cuts differ.
Browse all beef steaks and lean meat.
Steak protein FAQs
How much protein is in an 8oz steak?
About 45–52g for a raw 8oz (227g) sirloin, depending on the trim.
Which steak has the most protein?
Rump and fillet usually have slightly more per 100g, because they're leaner. The difference between cuts is small.
How much protein is in 100g of cooked steak?
Roughly 26–32g, because cooking removes water and concentrates the protein.
How many calories are in a rump steak?
A 6oz raw rump steak with the fat trimmed has roughly 205–300 kcal.
Is steak good for building muscle?
Steak is high in protein and also provides iron, zinc and vitamin B12, which makes it a useful part of a balanced, high-protein diet.