How much protein is in 1 lb of raw steak? A comprehensive guide.

November 25, 2025 •

4 min read

According to USDA data, a single pound of raw, lean top sirloin can contain over 101 grams of protein. The exact amount of protein in 1 lb of raw steak, however, varies considerably depending on the specific cut and its leanness, which is determined by the muscle type and fat content.

Quick Summary

The protein content in a pound of raw steak depends on the cut's leanness and fat distribution. Leaner options provide a higher concentration of protein by weight compared to fattier cuts.

Key Points

Variable Content: The protein in 1 lb of raw steak varies significantly based on the cut's leanness and fat content.
Lean Cuts are Protein-Dense: Leaner cuts like top sirloin can contain over 100 grams of protein per pound, offering the highest protein concentration by weight.
Fattier Cuts have Less Protein: Cuts with higher marbling, such as ribeye, contain more fat and therefore slightly less protein per pound than leaner alternatives.
Cooking Concentrates Protein: Cooking causes moisture loss, which concentrates the protein in the final product. A cooked steak has the same total protein as its raw counterpart but in a lighter form.
Protein is NOT Destroyed by Cooking: Heat denatures protein but does not significantly destroy it. This process can even improve digestibility and absorption.
High-Quality Nutrient Source: All cuts of steak are a valuable source of high-quality, complete protein, along with important micronutrients like iron, zinc, and B vitamins.

Understanding Protein in Raw Steak

Steak is an excellent source of high-quality protein, providing all the essential amino acids the human body needs. The protein content in a 1-pound (16-ounce) raw steak is not a single, fixed number. Instead, it fluctuates based on several key factors, most notably the cut of meat and its ratio of lean muscle to fat.

Factors Influencing Protein Content

Several elements work together to determine the protein density of a raw steak:

Cut of Meat: Different muscles from the cow contain varying amounts of protein and fat. Cuts from leaner parts of the animal, such as the top sirloin and flank, will have a higher protein-to-fat ratio and therefore a greater protein concentration per pound. More marbled, fattier cuts like a ribeye contain a higher percentage of fat, which displaces protein by weight.
Leanness Grade: The USDA grades beef based on marbling, or intramuscular fat. For example, 'Choice' or 'Select' grades will have different fat percentages and therefore different protein totals than ground beef marked as 95% lean.
Moisture Content: Raw beef is naturally high in water. As a steak is cooked, it loses a significant amount of water through evaporation, which concentrates the protein in the remaining cooked portion. This is why a 16-ounce raw steak will weigh less after cooking but still contain the same total protein amount (assuming minimal drip-loss).
Trimming: How a steak is trimmed also plays a role. A cut labeled 'lean only, trimmed to 1/8" fat' will obviously have a higher protein-to-weight ratio than a cut with more fat left on.

Raw Steak Protein Comparison Table

To illustrate the difference, here is a comparison of the approximate protein content in 1 lb (16 oz or 453.6g) of various raw steak cuts, based on USDA data sources:


Cut of Raw Steak (1 lb)	Approximate Protein (g)	Key Characteristics
Top Sirloin (Lean Only)	~101g	Very lean, high protein concentration.
Ground Beef (95% Lean)	~97g	Uniformly lean ground beef, less fat than other ground types.
Ground Beef (90% Lean)	~91g	Slightly more fat than 95% lean, good protein source.
Chuck Top Blade	~87g	Moderate fat content, often used for braising.
Ground Beef (80% Lean)	~78g	Higher fat content, rich flavor, lower protein concentration.
Ground Beef (75% Lean)	~71g	Highest fat content of these examples, lowest protein concentration.

The Cooking Effect on Protein

Many people are concerned about how cooking might change the protein content of their steak. It's a common misconception that protein is 'lost' during cooking, but this isn't true in a significant way. The key changes involve water and fat:

Denaturation: Heat denatures the protein, causing it to change shape. This process actually makes the protein more digestible and easier for the body to absorb.
Water Loss: As mentioned, cooking causes moisture to escape from the meat. This concentrates the protein in the remaining portion, meaning a smaller cooked steak has the same protein as the larger raw one.
Fat Loss: Marbled fat renders out of the steak during cooking and drips away. This reduces the overall fat and calorie count of the final product, especially when grilling or broiling.
Minimal Protein Loss: Unless the steak is overcooked to the point of charring, protein loss is negligible. Some water-soluble proteins might leach out with the juices, but this loss is minimal.

Maximizing Your Protein Intake

For those aiming to maximize their protein intake per calorie, selecting leaner cuts is the most effective strategy. This means opting for cuts like top sirloin, eye of round, and flank steak over fattier options like ribeye or porterhouse. These leaner cuts are not only high in protein but also contain less saturated fat.

Alternatively, if flavor is the priority and calorie intake is less of a concern, fattier cuts provide a richer, more tender experience due to their higher marbling. Whichever cut you choose, steak remains a robust source of protein along with other vital nutrients like iron, zinc, and B vitamins.

Conclusion

While a definitive single number for how much protein is in 1 lb of raw steak doesn't exist, the range is typically between 70 and 100+ grams, heavily depending on the specific cut and fat content. Leaner cuts like top sirloin pack the most protein per pound, while fattier cuts yield less. It is important to remember that cooking primarily affects water and fat content, concentrating the protein rather than destroying it. By understanding these variables, consumers can make informed choices to meet their nutritional needs and enjoy this classic protein source.

A Deeper Dive into Nutrition

For those interested in exploring the scientific basis of dietary protein quality and how it's measured, the Food and Agriculture Organization of the United Nations offers extensive research on the subject. Learn more about factors affecting protein requirements and quality.

Frequently Asked Questions

No, cooking does not destroy the protein in steak. The heat causes the protein to denature, which changes its structure but not its amino acid content. This denaturation actually makes the protein easier for your body to digest and absorb.

Leaner cuts of steak contain the most protein per pound. For example, data shows that raw top sirloin that has been trimmed of excess fat contains a higher protein concentration than fattier cuts like ground beef or ribeye.

A steak weighs less after cooking primarily because of water loss. As the meat heats, moisture evaporates, causing the cut to shrink. The total amount of protein, however, remains the same in the smaller portion.

To get an accurate estimate, it's best to weigh the steak raw and use the nutritional information for that specific cut. Since cooking doesn't destroy protein, you can assume the same protein amount is present in the final cooked weight, just in a more concentrated form.

A lean sirloin steak will typically have more protein per pound than most grades of ground beef because it has a lower overall fat content. For example, 95% lean ground beef has slightly less protein per pound than lean top sirloin.

The difference in protein content between grass-fed and grain-fed steak is not significant. While grass-fed beef may have a different fat profile (often containing more omega-3s), the protein amount per pound is comparable.

Beyond protein, raw steak is a rich source of other essential nutrients. It provides significant amounts of iron, zinc, and various B vitamins, most notably B12 and B6.