How much protein is in 100G of boneless ribeye steak? A detailed nutrition breakdown

November 8, 2025 •

3 min read

A 100-gram serving of cooked, boneless ribeye steak can contain between approximately 20 to 25 grams of high-quality protein, but this amount is influenced by the cut's leanness and cooking method. Understanding how much protein is in 100G of boneless ribeye steak is key to fitting this flavorful cut into a balanced nutrition diet.

Quick Summary

A 100g serving of boneless ribeye offers significant high-quality protein, though fat content and preparation alter the final value. It is also a notable source of essential nutrients like zinc and B vitamins, supporting muscle growth and overall health.

Key Points

High-Quality Protein: A 100g serving of cooked, boneless ribeye steak provides approximately 22-25 grams of complete protein, essential for muscle building and repair.
Fat and Cooking Impact: Cooking concentrates protein by reducing water content, but the cut's marbling means a higher fat-to-protein ratio compared to leaner steaks like sirloin or tenderloin.
Nutrient Rich: Ribeye is a good source of vital micronutrients, including highly bioavailable heme iron, zinc, and B vitamins, particularly B12.
Satiety and Diet: The combination of protein and fat helps promote feelings of fullness, which can support weight management goals and help control appetite.
Balanced Approach: While nutritious, ribeye is best enjoyed in moderation as part of a balanced diet that includes a variety of vegetables and other healthy foods.
Healthy Cooking: Grilling or broiling is recommended to minimize added fat and allow some of the ribeye's natural fat to drip away during cooking.

The nutritional breakdown of boneless ribeye steak

Beyond its reputation as a flavorful and tender cut, boneless ribeye is a dense source of vital nutrients. The protein found in ribeye is considered 'complete,' meaning it contains all nine essential amino acids necessary for the body to function, repair tissues, and build muscle.

It is rich in several key vitamins and minerals that contribute to overall health. These include:

Zinc: Important for immune function and wound healing.
Iron: Provides heme iron, which is easily absorbed by the body.
B Vitamins: Contains B vitamins, especially B12, essential for nerve function and red blood cell production.

How cooking and fat content affect protein

The protein content of boneless ribeye varies based on cooking and fat content. Ribeye's marbling means it typically has more fat than leaner cuts. Cooking also changes the steak's composition.

Here’s how these factors influence the final protein count:

Moisture Loss: Cooking causes water loss, increasing the protein-to-weight ratio in cooked steak compared to raw. A 100g portion of cooked ribeye will have more protein than 100g raw.
Fat Rendering: Cooking renders intramuscular fat. Trimming excess fat before cooking also increases the protein percentage relative to total weight.
Method of Preparation: Grilling or broiling allows fat to drip away and avoids adding extra oils, preserving high protein content while managing calories and fat.

Ribeye's place in a high-protein diet

Despite its higher fat content, boneless ribeye can be part of a high-protein diet. Its protein and fat content contribute to satiety, potentially helping to reduce overall calorie intake.

Benefits for Muscle Building:

Complete Amino Acid Profile: Provides essential building blocks for muscle repair and growth.
Promotes Satiety: Helps you feel full longer, which can aid in weight management.
Supports Metabolism: Protein digestion requires more energy, temporarily increasing metabolic rate.

For balanced nutrition, consume ribeye in moderation with plenty of vegetables.

Comparing ribeye protein to other cuts

Comparing ribeye's protein-to-fat ratio to other steaks can help make informed dietary choices.


Steak Cut	Approximate Protein per 100g (Cooked)	Approximate Fat per 100g (Cooked)	Key Nutritional Aspect
Ribeye	22-25g	11-19g	Flavorful, high protein and fat
Sirloin	25-27g	9-10g	Leaner than ribeye, higher protein percentage
Tenderloin	26g	7g	Very lean, high protein percentage
Flank Steak	28g	7g	Very lean, often requires marinating
T-Bone	25g	18g	High fat, includes two muscle types

Tips for maximizing nutrition from ribeye

To get the most nutritional value from boneless ribeye while managing fat and calories, consider these tips:

Trim Excess Fat: Trim large, separable fat pieces before cooking.
Opt for Healthy Cooking: Grill, broil, or pan-sear with minimal healthy oil.
Focus on Portion Control: A standard serving is about 3 ounces (85g).
Balance with Sides: Pair with fiber-rich vegetables and whole grains.
Season Simply: Use salt, pepper, and herbs instead of high-calorie sauces.

Conclusion: Boneless ribeye protein and your diet

In summary, 100g of cooked boneless ribeye offers 22-25 grams of complete protein, which is more than the raw cut due to water loss during cooking. It provides valuable nutrients like B vitamins, iron, and zinc. By choosing leaner cuts, trimming fat, and using healthy cooking methods, you can enjoy ribeye as part of a balanced diet. Consider personal health goals and nutritional needs. For more details, consult the USDA FoodData Central database.

Frequently Asked Questions

A 100g portion of cooked ribeye steak has more protein than an equal weight of raw ribeye. This is because cooking removes moisture, concentrating the protein into a smaller, denser portion.

No, ribeye steak is one of the fattier cuts due to its generous marbling (intramuscular fat). Leaner cuts of steak include sirloin, tenderloin, and flank steak.

Cooking methods like grilling, broiling, and pan-searing cause water loss and can render some fat, concentrating the protein. Overcooking, however, can make the meat tough and potentially decrease the digestibility of some proteins.

In addition to protein, a 100g serving provides important micronutrients including B vitamins (especially B12), iron, and zinc. It is also rich in essential amino acids.

Yes, when consumed in moderation and as part of a balanced diet. The high protein content promotes satiety, helping you feel full for longer and reducing overall calorie intake.

Ribeye provides a 'complete' protein with all essential amino acids, which is often considered higher quality than many plant-based proteins. However, a varied plant-based diet can also provide all essential amino acids.

The fat content varies, but a typical 100g cooked serving of boneless ribeye can have between 11g to 19g of fat. Choosing a leaner cut and trimming excess fat before cooking can help reduce this amount.