How Much Protein Does a Tomahawk Have? A Complete Nutritional Guide

November 22, 2025 •

4 min read

According to nutritional data, a 100-gram serving of tomahawk steak can contain between 19 and 24 grams of protein, a figure that is significantly influenced by its marbling and preparation. For steak enthusiasts and nutrition-conscious eaters, understanding how much protein does a tomahawk have is key to fitting this impressive cut into a balanced diet.

Quick Summary

The protein content of a tomahawk steak varies significantly based on its size and fat content. A standard 100g cooked portion offers 19-24g of protein, making it a rich source of this crucial macronutrient.

Key Points

Variable Protein Content: The protein in a tomahawk ranges from 19-24 grams per 100 grams of cooked meat, depending on fat content.
Size Matters: For large, bone-in tomahawks, the true edible portion of meat must be estimated to calculate accurate protein content, as the bone adds significant weight.
Lean vs. Fatty: Heavier marbling means a higher fat-to-protein ratio, while trimming visible fat can increase the concentration of protein per gram of meat.
Rich in Micronutrients: Beyond protein, tomahawk steak is an excellent source of essential nutrients like iron, zinc, and a range of B vitamins.
Cooking Method Impacts Nutrition: The way a tomahawk is cooked, such as grilling or roasting, can affect its final fat and calorie content as some fat renders out during the process.

Understanding the Tomahawk Steak

Before delving into the nutritional specifics, it's essential to understand what exactly a tomahawk steak is. A tomahawk is essentially a bone-in ribeye steak with at least five inches of extra rib bone left intact. This long, frenched bone is what gives the cut its signature tomahawk-like shape. Since it's a ribeye, the meat is sourced from the rib section, a muscle group that provides excellent marbling and rich flavor. The marbling, or intramuscular fat, is a key characteristic that impacts both the taste and the overall nutritional composition of the steak. While the dramatic presentation is a major draw, the nutritional content is what interests those focused on diet and health.

Factors Influencing a Tomahawk's Protein Content

Determining the exact protein count for a tomahawk steak isn't as straightforward as with a smaller, more consistent cut. Several factors contribute to the variability in its nutritional profile, primarily revolving around the cut's size and fat content.

Size and Weight

Tomahawks are known for their large size, often weighing between 30 and 45 ounces (or roughly 0.85 to 1.3 kilograms), with much of that weight being the non-edible bone. When calculating the protein, one must account for the actual edible portion of the meat. A 32-ounce tomahawk might have only 24 ounces of meat. Therefore, knowing the percentage of bone versus meat is crucial for an accurate protein estimate. For example, using the average figure of 7 grams of protein per ounce of cooked lean beef, a trimmed 24-ounce portion of meat would yield approximately 168 grams of protein.

Marbling and Leanness

Marbling is another significant factor. A heavily marbled tomahawk, which will have a higher fat content, may contain a slightly lower concentration of protein per ounce compared to a leaner piece. Leaner cuts generally have a higher protein-to-calorie ratio, but the rich fat in a ribeye contributes to the overall flavor and juiciness. Many steak purveyors offer nutritional information for a standard 100-gram (3.5-ounce) serving, which gives a clearer picture of the meat's intrinsic macronutrient breakdown.

Protein and Other Nutritional Breakdown per 100g

To provide a consistent baseline, nutritional information is often presented per 100 grams of cooked, edible portion. Here is an approximate breakdown based on various data sources:

Protein: 19-24 grams.
Calories: 135-280 kcal.
Total Fat: 4.2-22 grams.
Saturated Fat: Varies significantly based on the cut's marbling.
Carbohydrates: Typically minimal or non-existent.

Tomahawk vs. Other Popular Steaks: A Nutritional Comparison

To put the tomahawk's protein into perspective, let's compare a 100g cooked serving with a few other popular steak cuts. This table highlights how fat and protein content can differ between cuts.


Nutrient (per 100g cooked)	Tomahawk Steak (Ribeye)	Sirloin Steak	Filet Mignon	Porterhouse Steak
Protein (grams)	19-24g	~25-28g	~28-30g	20-28.2g
Fat (grams)	4.2-22g	~4-10g	~4-10g	4.4-19.3g
Calories	135-280	~170-200	~170-200	130-276

Note: These figures are averages and can vary based on grade (e.g., Select, Choice, Prime) and specific cut.

Beyond Protein: Other Nutrients in a Tomahawk Steak

While the high-protein nature is a primary benefit, a tomahawk steak provides a wealth of other essential nutrients. A typical serving offers a robust profile of vitamins and minerals vital for bodily functions.

Key Nutrients Found in Tomahawk Steak:

B Vitamins: The steak is an excellent source of Vitamin B12 and B6, which are essential for nerve function and energy production.
Iron: Heme iron found in beef is highly bioavailable, meaning the body absorbs it more efficiently than non-heme iron from plant sources.
Zinc: An important mineral for immune function, wound healing, and cell growth.
Selenium: Acts as an antioxidant, helping to protect cells from damage.
Potassium: Plays a crucial role in maintaining fluid balance and muscle contractions.

A Note on Cooking Methods and Trimming

The way a tomahawk is prepared can affect its final nutritional content. Methods like grilling or roasting often result in some fat rendering and dripping away, potentially lowering the overall fat and calorie count of the final product. Trimming excess fat before or after cooking can also significantly impact the nutritional outcome. For a leaner protein source, a chef or home cook can trim the outer fat cap, while leaving some of the flavorful marbling within the ribeye muscle. For example, the USDA provides nutritional data for lean-only beef cuts, showcasing the potential for a lower-fat, higher-protein result when visible fat is trimmed. For more details on the nutrient breakdown of different cuts, sources like Food Struct offer in-depth information.

Conclusion: A Protein-Packed Choice

In conclusion, a tomahawk steak provides a significant amount of high-quality protein, typically offering between 19 and 24 grams per 100 grams of cooked, edible meat. Its total protein and calorie count depend heavily on the final cooked weight and the degree of marbling, and it's essential to consider the non-edible bone when estimating portion sizes. In addition to being a protein powerhouse, the tomahawk is a rich source of other vital nutrients like iron, zinc, and B vitamins. By understanding these nutritional nuances, you can enjoy this impressive and flavorful cut as part of a healthy, balanced diet.

Frequently Asked Questions

While the exact amount varies, beef steak generally contains around 7 grams of protein per ounce. A tomahawk is a ribeye, so a cooked, lean ounce of meat will be in this range, but factoring in fat content is important for a precise calculation.

The long bone is not edible and should be subtracted from the total weight of the steak when calculating protein. To get an accurate figure, it's best to calculate based on the weight of the cooked, edible meat alone.

A tomahawk is a ribeye, which is generally a fattier cut of beef due to its generous marbling. While this fat contributes to its flavor, it also means it has a higher fat-to-protein ratio compared to leaner cuts like a sirloin or filet mignon.

Compared to leaner cuts, a tomahawk (ribeye) may have slightly less protein per 100 grams of meat, but its overall protein content is still very high. It offers a comparable amount of protein to a porterhouse steak, for example.

Yes, trimming the visible fat, especially the exterior fat cap, will reduce the total fat and calorie content. This practice effectively increases the protein concentration per gram of the remaining edible meat.

Yes, grass-fed beef often has a slightly different nutritional profile compared to conventionally raised beef. Some evidence suggests grass-fed beef can be leaner and have a different fatty acid composition.

In addition to a high protein content, a tomahawk steak is an excellent source of various B vitamins, iron, zinc, and selenium, which are all vital for overall health.