How much protein is in 100 grams of cooked beef?

November 12, 2025 •

4 min read

Raw red muscle meat typically contains 20–25 grams of protein per 100g, a number that increases when cooked due to moisture loss. This is a crucial factor to consider when estimating how much protein is in 100 grams of cooked beef, as the concentration of nutrients changes with cooking.

Quick Summary

The protein content of 100 grams of cooked beef can range from approximately 25 to 36 grams, depending on the cut and cooking method. The higher concentration is due to water loss during cooking. Leaner cuts generally yield more protein per gram, while fattier cuts contain less, and cooking methods influence final nutritional density.

Key Points

Protein Density Increases with Cooking: When beef is cooked, it loses water, concentrating the protein and other nutrients into a smaller mass.
Leaner Cuts Mean More Protein Per Gram: Cuts like sirloin and tenderloin have higher protein content per 100 grams of cooked weight compared to fattier cuts like ribeye.
Cooking Method Matters: Dry-heat methods like grilling can increase protein concentration by driving off moisture, while moist-heat cooking retains nutrients in the cooking liquid.
Beef is a Complete Protein Source: The protein in beef is high-quality, containing all nine essential amino acids necessary for the body.
Proper Preparation Maximizes Nutrition: Avoiding overcooking and allowing meat to rest helps preserve protein quality and nutrient density.

The Surprising Shift from Raw to Cooked Weight

When raw beef is cooked, it loses a significant portion of its water content, typically shrinking by around 25%. This moisture loss concentrates the remaining nutrients, including protein. Therefore, a 100-gram serving of cooked beef contains more protein by weight than a 100-gram serving of raw beef. For instance, a 100-gram piece of raw steak might have around 20 grams of protein, while the same steak, after cooking and weighing 100 grams, could contain 25-30 grams or more. This concentration effect is vital for anyone tracking macronutrients for diet and fitness goals. It's why 100 grams of cooked steak is a denser source of protein than its raw counterpart.

Factors That Influence Protein Content

Not all cooked beef is created equal. The final protein count in your 100-gram serving is affected by several variables:

The Cut of Beef: Leaner cuts inherently have a higher protein-to-fat ratio. A sirloin or tenderloin, for example, will typically provide more protein per 100 grams of cooked meat than a well-marbled ribeye. The amount of connective tissue in a cut can also play a role, as it contains proteins that break down during cooking.
Fat Content: Cuts with higher fat content, such as brisket or ribeye, will have a lower percentage of protein per 100 grams of cooked meat. While cooking may render some of the fat, the overall protein density is still affected by the initial fat-to-meat ratio. For diet-conscious consumers, choosing a leaner cut is the most direct way to maximize protein intake per serving.
Cooking Method: The method of cooking impacts how much water is lost and, consequently, the final nutrient density. Dry-heat methods like grilling or broiling can cause more moisture loss, further concentrating the protein. Moist-heat methods like simmering or stewing may result in some protein leaching into the cooking liquid, though consuming the broth can recapture these nutrients. Overcooking with high heat can also potentially degrade some amino acids.

Protein in Popular Cuts (Per 100g Cooked)

Here is a comparison of the typical protein content found in 100 grams of several common cooked beef cuts:


Beef Cut	Protein (g)	Notes
Tenderloin/Eye Fillet	~26-31g	One of the leanest cuts, offering the highest protein density.
Ground Beef (10% fat)	~26g	A versatile option with a moderate protein count.
Sirloin Steak	~24-30g	A lean choice with a solid protein-to-fat ratio.
Ribeye Steak	~20-25g	Known for marbling, resulting in slightly lower protein per 100g.
Chuck Roll	~23-24g	Great for slow-cooking, with a robust protein offering.
Brisket	~22-29g	Best cooked low and slow; protein content varies with fat.

How to Maximize Protein Retention

To get the most out of your beef, consider the following preparation tips:

Choose Lean Cuts: Prioritize cuts like sirloin, tenderloin, or extra-lean ground beef if your primary goal is high-protein intake with less fat.
Use Dry-Heat Cooking: Grilling, searing, and broiling can help maximize protein concentration by driving off moisture.
Don't Overcook: While cooking denatures protein, making it more digestible, excessive heat can reduce its nutritional value. Cook to the minimum safe temperature for doneness.
Rest Your Meat: After cooking, let your beef rest for 5-10 minutes. This allows the juices to redistribute, leading to a juicier, more flavorful cut and preventing excessive nutrient loss when sliced.
Capture Juices: For moist-heat methods, use the resulting broth or sauce. The liquid contains valuable proteins and minerals that have leeched from the meat.

The Nutritional Excellence of Beef Protein

Beyond sheer quantity, the quality of beef protein is outstanding. Beef provides a complete protein, meaning it contains all nine essential amino acids required by the body. These amino acids are crucial for muscle repair, immune function, and overall tissue maintenance. The bioavailability of protein from beef is also high, with studies suggesting digestibility around 94%, making it a highly efficient protein source. For athletes, older adults concerned with muscle loss, or anyone looking to build muscle mass, the leucine content in beef is particularly beneficial for muscle growth and repair.

Conclusion

In summary, 100 grams of cooked beef delivers a substantial and high-quality dose of protein, with the exact amount varying by cut. A lean, cooked cut like tenderloin can offer over 30 grams of protein, while fattier options hover in the 20-25 gram range. By being mindful of your cut selection and cooking method, you can effectively maximize your protein intake. Beef remains a powerhouse of bioavailable, complete protein and is an excellent dietary choice for supporting muscle health and overall nutrition.

For more detailed information on nutrient breakdowns, authoritative sources like the USDA Food Safety and Inspection Service are a valuable resource.

Frequently Asked Questions

A 100-gram serving of cooked beef contains more protein than the same weight of raw beef because cooking removes moisture, concentrating the protein and other nutrients into a denser mass.

Leaner cuts of beef, such as tenderloin, sirloin tip, and top sirloin, typically have the highest protein content per 100 grams of cooked meat due to their lower fat-to-meat ratio.

While cooking improves protein digestibility by denaturation, excessive or prolonged high heat can degrade sensitive amino acids and reduce the overall nutritional value, though the effect is often minimal with proper cooking.

Yes, beef protein has a high bioavailability, with digestibility rates around 94%, meaning the body can efficiently absorb and utilize the amino acids.

For accurate tracking, weigh your beef after it is cooked. You can also use conversion factors, such as multiplying the raw weight by 0.75, but weighing the final cooked product is the most precise method.

Yes, the protein in ground beef varies significantly based on its lean-to-fat ratio. A very lean ground beef patty may have a similar protein density to a sirloin steak, while a fattier blend will have less protein per 100 grams.

Resting cooked meat allows juices and nutrients to redistribute throughout the muscle fibers. This practice prevents the loss of these flavorful, protein-rich juices when the meat is sliced, retaining more moisture and nutrients within the final product.