How much protein is in 200 grams of rump steak?

November 12, 2025 •

4 min read

A 200g portion of cooked, trimmed rump steak can deliver a powerful dose of protein, sometimes exceeding 50 grams per serving. Understanding how much protein is in 200 grams of rump steak is crucial for anyone focusing on muscle development, weight management, or simply a balanced diet. This guide breaks down the figures and factors involved.

Quick Summary

A 200g serving of cooked rump steak typically contains between 45 and 60 grams of high-quality protein, with the final amount varying based on the cut's leanness and cooking method. It is a rich source of essential amino acids and micronutrients like iron and B-vitamins.

Key Points

High Protein Content: A 200g portion of cooked rump steak typically contains 45 to 60 grams of high-quality protein.
Complete Amino Acid Profile: Rump steak provides all nine essential amino acids necessary for muscle repair and growth.
Rich in Micronutrients: It is an excellent source of B-vitamins (especially B12), iron, zinc, and selenium.
Leanness Affects Value: Trimming visible fat before cooking can increase the protein-to-calorie ratio and overall healthiness of the meal.
Cooking Method Matters: Grilling or pan-searing with minimal fat is recommended to preserve nutrients and control the final fat content.
Resting is Key: Allowing the steak to rest after cooking helps retain moisture and flavor, resulting in a more tender and juicy final product.

The High-Protein Power of Rump Steak

Rump steak is celebrated for its robust flavor and firm texture, making it a popular choice for grilling, pan-frying, and barbecuing. For fitness enthusiasts and those tracking their macros, its high protein content is a major draw. The exact amount of protein in 200 grams of rump steak can vary, but most reliable sources indicate a range of 45 to 60 grams for a cooked portion. This provides a substantial portion of an average adult's daily protein requirements.

Several factors influence the final protein count:

Leanness of the cut: A leaner cut, with excess visible fat trimmed away, will have a higher protein-to-fat ratio. Sources show that raw, lean rump steak contains about 20.4g of protein per 100g, while untrimmed cuts may have slightly less due to higher fat content. When cooked, the protein becomes more concentrated as moisture is lost.
Cooking method: Pan-frying or grilling with minimal oil are excellent ways to retain the steak's nutritional value. Methods that require less fat reduce the overall calorie and fat count, enhancing the protein's relative contribution.
Cooking shrinkage: The cooking process causes the steak to lose moisture and shrink in size. This means a 200g raw rump steak will weigh less after cooking, but its total protein amount will be the same, making the protein more concentrated per gram of cooked meat.

More Than Just Macronutrients

While the protein content is a significant benefit, rump steak offers a comprehensive nutritional profile. As a red meat, it is packed with essential micronutrients that support various bodily functions.

The Nutritional Breakdown of Rump Steak

Beyond protein and fat, here are some of the key nutrients you get from rump steak:

Iron: A crucial component of hemoglobin, which transports oxygen throughout the body. Red meat is one of the best sources of heme iron, which is easily absorbed by the body.
Zinc: Essential for immune function, wound healing, and DNA synthesis.
B-Vitamins: Rump steak is rich in B12, B3 (niacin), and B6. Vitamin B12 is vital for nerve function and red blood cell formation, B3 helps convert food to energy, and B6 supports brain health.
Selenium: An important antioxidant that helps protect cells from damage.
Creatine and Carnitine: These naturally occurring compounds are particularly beneficial for athletes, as they play a role in muscular energy production and can enhance performance.

Rump Steak vs. Other Protein Sources

When considering different protein options, it's helpful to see how rump steak stacks up. This comparison table provides a snapshot of the nutritional value of a 200g serving of cooked rump steak alongside other popular protein choices.


Food (200g cooked)	Approximate Protein (g)	Approximate Fat (g)	Key Micronutrients
Rump Steak	45-60 g	10-20 g	Iron, Zinc, B-Vitamins
Chicken Breast	50-60 g	5-10 g	Niacin, Selenium, Phosphorus
Rib-Eye Steak	~48 g	~44 g	Iron, Zinc, B-Vitamins
Lentils	~18 g	~1 g	Fiber, Folate, Manganese

Note: Nutritional values can vary based on the specific cut, preparation, and portion size.

Smart Cooking for Maximum Nutrition

To ensure you get the most nutritional value from your rump steak, consider these cooking tips. Proper preparation can help retain essential nutrients while minimizing excess fat.

Bring to Room Temperature: Let the steak rest out of the fridge for about 30 minutes before cooking. This promotes even cooking and a more tender result.
Pat Dry: Use paper towels to pat the steak dry before seasoning. This helps achieve a better sear and creates a delicious browned crust.
Sear and Rest: Cook over high heat to sear the exterior, then let it rest for 5-10 minutes after cooking. Resting allows the juices to redistribute, ensuring a more succulent and flavorful steak.
Pair with Vegetables: Serve your rump steak with roasted or steamed vegetables like broccoli or asparagus. These add fiber and additional vitamins without a high-calorie count, making for a more balanced meal.
Marinade for Flavor: Use marinades based on olive oil, herbs, and spices rather than heavy, creamy sauces to add flavor without excess calories. For more on preparing the perfect steak, check out the expert tips on Waitrose's steak guide.

Conclusion

Ultimately, a 200-gram serving of rump steak is a nutritional powerhouse, providing a substantial amount of high-quality protein alongside a wealth of essential vitamins and minerals. The precise amount of protein, typically between 45 and 60 grams after cooking, is influenced by the cut's leanness and how it's prepared. By opting for leaner cuts and simple cooking methods like grilling or pan-searing, you can maximize the health benefits and enjoy a delicious meal that supports muscle health, energy metabolism, and overall well-being. It stands as an excellent choice for individuals seeking a robust and nutrient-dense protein source.

Frequently Asked Questions

Cooking does not destroy the protein content. Instead, it removes moisture from the steak, which concentrates the protein. This means a gram of cooked rump steak has more protein than a gram of raw rump steak.

Yes, as a form of red meat, rump steak contains all nine of the essential amino acids your body needs but cannot produce on its own. This makes it a complete, high-quality protein source.

Rump steak contains a mix of fats, including monounsaturated and saturated fats. A leaner, trimmed rump steak will have significantly less fat than an untrimmed or fattier cut like rib-eye.

Yes, rump steak can be included in a weight-loss plan. Its high protein content promotes satiety, helping you feel fuller for longer. To manage calories, choose leaner cuts and trim excess fat before cooking.

Cooking methods like grilling, pan-searing, or broiling with minimal added fat are best. These techniques help achieve a good sear and don't introduce excess calories. Pairing it with vegetables adds nutrients and fiber.

Rump steak is an excellent source of iron. A 100g portion can contain around 2.1mg of iron, meaning a 200g serving would provide a significant boost to your daily intake.

Both are great protein sources. While chicken breast is typically leaner with fewer calories, rump steak offers more iron and zinc. The best choice depends on your specific nutritional goals.