How much protein does one 8 oz steak have?

November 11, 2025 •

4 min read

According to nutritional data, an 8-ounce steak contains a significant amount of high-quality protein, with the exact figure varying depending on the cut and fat content. Typically, a single 8 oz steak can pack anywhere from 45 to over 70 grams of protein, making it a powerful component of many diets. This makes steak an excellent source for anyone looking to increase their protein intake for muscle building, weight management, or general health.

Quick Summary

An 8 oz steak can provide between 45 and 70+ grams of high-quality protein, with the specific amount influenced by the cut's leanness. Leaner options like top round yield more protein per ounce than fattier cuts like ribeye due to a lower fat-to-muscle ratio. Cooking method also affects the final concentration of protein.

Key Points

High Protein Source: An 8 oz steak typically contains a significant amount of high-quality protein, ranging from 45 to over 70 grams depending on the cut.
Cut Determines Content: Leaner cuts like tenderloin and top round offer more protein per ounce than fattier, more marbled cuts like ribeye.
Cooking Concentrates Protein: Cooking, such as grilling or broiling, removes moisture and some fat, concentrating the protein in the cooked steak.
Complete Amino Acid Profile: Steak is a complete protein, providing all nine essential amino acids vital for muscle repair, growth, and overall body function.
Rich in Micronutrients: In addition to protein, steak is a valuable source of other key nutrients like iron, zinc, and Vitamin B12.
Promotes Satiety: The high protein content in steak can help promote feelings of fullness, which can be beneficial for weight management.

Decoding the Protein in an 8 oz Steak

Understanding how much protein you're getting from your steak is key to achieving your dietary goals. The protein content is not a single, fixed number but depends on several factors, primarily the specific cut of beef, its fat content, and how it's prepared. Steak provides a complete protein, meaning it contains all nine essential amino acids necessary for the human body.

The Impact of Steak Cut on Protein Content

Leaner cuts of steak contain more protein per ounce because there is less fat displacing the muscle tissue. A fatty ribeye, prized for its flavor, will contain less protein by weight than a very lean tenderloin. Here’s a closer look at how different popular cuts compare when cooked.

Lean Cuts: Options like top round or tenderloin are your best bet for maximizing protein intake while minimizing fat. An 8 oz serving of a lean cut like top round can provide upwards of 68 grams of protein.
Common Cuts: A standard 8 oz serving of top sirloin, a popular and balanced option, provides around 58 grams of protein. Filet mignon offers a comparable amount, around 48 grams per 10 ounces, so an 8 oz portion would be slightly less.
Marbled Cuts: While flavorful, steaks with high marbling, like a ribeye, dedicate more weight to fat and less to muscle. A 10 oz ribeye might have around 42 grams of protein, meaning an 8 oz portion would contain less.

How Cooking Affects Protein in Steak

Cooking steak causes it to lose moisture and fat, which can concentrate the protein in the final product. However, the protein itself is quite stable under normal cooking conditions. Overcooking can lead to a slight reduction in protein concentration as muscle fibers tighten and moisture is expelled, but the loss is minimal. For the most concentrated protein, grilling or searing is an effective method.

Comparison Table: Protein Content in 8 oz Cooked Steak

To help visualize the differences, here is a comparison of protein content for an 8 oz (approximately 227g) cooked portion of various steak cuts.


Steak Cut	Protein Content (per 8 oz cooked)	Fat Content	Notable Feature
Tenderloin	~69 g	Low	Very lean and tender
Top Sirloin	~58 g	Low-Medium	Good balance of leanness and flavor
Ribeye	~51 g	High	Rich marbling and flavor
Eye of Round	~67 g	Very Low	One of the leanest cuts

Note: Protein figures are approximations and can vary based on trimming and exact cooking method.

The Nutritional Benefits of Steak Protein

Beyond the sheer quantity, the quality of steak protein is a key advantage. As a complete protein source, it delivers the essential amino acids needed for muscle repair and growth, making it a staple for athletes and those with active lifestyles. Furthermore, beef contains other vital nutrients like iron, zinc, and vitamin B12, which are crucial for energy production and overall health. For those on a weight management journey, the high protein content also promotes satiety, helping to reduce overall calorie intake.

Making the Right Choice for Your Diet

When choosing a steak, your dietary goals should guide your decision. If you're focused on maximizing protein while minimizing fat and calories, a lean cut like a top round or eye of round is the clear winner. If flavor and tenderness are your top priority, a well-marbled ribeye is an excellent choice, though it comes with a higher fat and calorie count. Both options offer a substantial protein boost.

Tips for Maximizing Protein Intake

Choose Wisely: Opt for leaner cuts when possible, or trim excess fat from fattier cuts before cooking.
Control Portion Size: An 8 oz steak is a generous serving and a great way to meet a significant portion of your daily protein needs. Be mindful of your overall protein requirements.
Cooking Method Matters: Grilling and broiling are great ways to cook steak without adding extra fat, and they help preserve the nutritional content.

Conclusion: More Than Just a Number

So, how much protein does one 8 oz steak have? The answer is substantial, typically ranging from 45 to over 70 grams depending on the cut. What's more important than a single number is the context: steak offers a high-quality, complete protein source rich in essential nutrients. Whether you're a bodybuilder focused on muscle growth or simply seeking a satiating, protein-rich meal, an 8 oz steak is a powerful option. By understanding the variations between cuts and cooking methods, you can make an informed choice that aligns with your specific health and wellness objectives.

For more information on protein intake, you can explore resources like Harvard Health Publishing on daily requirements for protein.

Frequently Asked Questions

The average protein content of an 8 oz cooked steak is approximately 45 to 60 grams, though this varies based on the specific cut and its fat content.

Leaner cuts like the eye of round or top round steak tend to have the most protein per ounce because they have a lower fat-to-muscle ratio.

No, cooking steak does not destroy its protein. While some moisture and fat are lost, the protein is concentrated, and the overall protein content remains largely stable.

For many people, an 8 oz steak can provide a large portion of their daily protein needs. The Recommended Dietary Allowance (RDA) is 0.8g per kg of body weight, but individual needs vary based on activity level and goals.

Steak is a very protein-dense food, comparable to other lean meats. For example, some cuts of steak contain a similar amount of protein per 100g as chicken breast.

Yes, steak provides a high-quality, complete protein, meaning it contains all nine essential amino acids required by the human body for growth and repair.

For most healthy individuals, an 8 oz steak fits within a high-protein diet without issue. However, balance is key; consuming too much protein without enough other nutrients can be a concern.

Fatter cuts of steak, like a ribeye, contain less protein per ounce because the fat tissue takes up weight that would otherwise be protein-rich muscle tissue.