How Much Protein is in 8 oz of Red Meat? A Nutritional Breakdown

November 5, 2025 •

4 min read

An 8 oz serving of cooked, lean red meat can contain between 50 and 70 grams of high-quality protein. The exact amount depends heavily on the specific cut and its leanness, as well as how it is prepared, influencing both the protein and fat content.

Quick Summary

An 8 oz serving of cooked red meat provides significant protein, with the amount varying based on the cut's leanness and cooking method. Leaner cuts like tenderloin offer more protein per ounce than fattier alternatives.

Key Points

Protein Range: 8 oz of cooked red meat can contain between 50 and 70 grams of protein, with the exact amount depending on the specific cut and its leanness.
Lean Cuts are Highest: Leaner cuts like tenderloin and top sirloin offer more protein per ounce compared to fattier cuts, with an 8 oz tenderloin providing up to 70g.
Ground Beef Varies: For ground beef, the protein count depends on the fat percentage. An 8 oz cooked patty of 90/10 lean ground beef contains about 57g of protein.
Cooking Concentrates Protein: Cooking methods like grilling or broiling cause moisture and fat to render out, which can increase the protein concentration in the final serving.
Nutrient-Dense Source: Beyond protein, red meat also provides essential nutrients like iron, zinc, and a significant amount of B vitamins, especially B12.
Factor in Leanness and Cooking: When estimating protein, always consider the starting leanness of the cut and how the cooking method may affect the final fat and protein ratio.

Red meat is a staple in many diets, valued for its rich flavor and high nutritional value, particularly its protein content. For those tracking their macros, knowing the protein in an 8 oz serving is crucial. The quantity of protein is not a single number but rather a range, influenced by the cut, fat content, and cooking method. Leaner cuts offer a higher protein-to-fat ratio, making them a more protein-dense option.

The Protein Range in Different Red Meat Cuts

When we talk about 'red meat,' we are including a variety of cuts, each with its own distinct nutritional profile. An 8 oz serving is a substantial portion, and its protein can differ by up to 20 grams or more depending on the cut. Here is a closer look at how various types stack up:

Lean Cuts (Tenderloin, Top Sirloin): These cuts have less marbling and fat, resulting in a higher concentration of protein by weight. For example, an 8 oz cooked filet mignon or tenderloin can provide up to 70 grams of protein. Similarly, an 8 oz top sirloin may contain around 67 grams of protein. These are excellent choices for anyone aiming for maximum protein intake with lower fat.
Ground Beef (90/10): Ground beef is a versatile option, and its protein count depends on the lean-to-fat ratio. An 8 oz patty of 90% lean/10% fat ground beef, cooked and pan-broiled, yields approximately 57 grams of protein.
Fattier Cuts (Ribeye, Chuck): Cuts like ribeye are known for their flavor, derived from higher fat content. This higher fat percentage means that per cooked ounce, the protein content is slightly lower than a leaner cut. An 8 oz cooked ribeye will likely fall in the 50-60 gram range for protein.
Grass-Fed vs. Grain-Fed: While both provide excellent protein, the fat composition can differ. Raw 8 oz grass-fed ground beef (unspecified lean/fat ratio) was noted to contain 44 grams of protein, though protein amounts can change with cooking.

The Impact of Preparation on Protein Content

Cooking red meat can significantly alter its nutritional profile. As meat is cooked, moisture is lost, causing the proteins and other nutrients to become more concentrated. Additionally, fat can render and cook off, further affecting the final ratio of protein to fat.

Grilling: This method allows fat to drip away, often resulting in a leaner finished product with a higher protein-to-calorie ratio.
Pan-Broiling: Similar to grilling, this method can reduce fat. For example, an 8 oz, 90/10 ground beef patty is listed at 57 grams of protein when pan-broiled.
Roasting: Roasting also involves significant moisture loss, concentrating the protein. The final protein count will depend on the cut's initial leanness.

Comparison Table: 8 oz Cooked Red Meat Protein

This table illustrates the variation in protein and other macros across different 8 oz (approx. 227g) cooked red meat cuts.


Red Meat Cut (Cooked)	Approximate Protein (g)	Approximate Fat (g)	Calories	Reference
Tenderloin (Lean)	70	17	458
Top Sirloin (Lean)	67	22	481
Ground Beef (90/10)	57	24	463
Ribeye (Fattier)	50-60	20-30	Varies

Beyond Protein: Other Nutritional Benefits

Red meat is a powerhouse of essential nutrients beyond just protein. An 8 oz serving is also an excellent source of:

Iron: Crucial for oxygen transport and energy. Red meat contains heme iron, which is more readily absorbed by the body than the non-heme iron found in plants.
Zinc: Vital for immune function and cellular metabolism.
B Vitamins: Red meat is particularly rich in Vitamin B12, essential for nerve function and red blood cell production, and Vitamin B6, involved in numerous bodily processes.

Maximizing Your Red Meat Intake for Protein

If your goal is to maximize your protein intake from red meat, consider these practical tips:

Choose Leaner Cuts: Prioritize cuts like tenderloin, top sirloin, and flank steak over fattier options like ribeye or short rib. Look for cuts with less visible fat or ask your butcher for the leanest options.
Trim Excess Fat: Before cooking, trim any visible, separable fat to reduce the overall fat content of your meal.
Use Healthy Cooking Methods: Grilling, broiling, and pan-broiling on a rack can help drain excess fat. Avoid adding unnecessary oils or butter during cooking.
Opt for Leaner Ground Beef: Choose ground beef with a higher lean percentage, such as 90/10 or 95/5, to get more protein per ounce.

Conclusion

In summary, an 8 oz serving of red meat is a highly potent source of dietary protein. The protein content can vary significantly based on the cut's leanness, ranging from approximately 50 to 70 grams. Leaner cuts like tenderloin and top sirloin offer the highest protein concentration. Understanding these variations allows you to make informed choices that align with your specific nutritional goals, whether that's maximizing protein, managing fat, or balancing both. As always, consider your overall dietary needs and consult a nutritionist for personalized advice. For detailed nutrition information, you can explore resources like Eat This Much.

Frequently Asked Questions

An 8 oz serving of cooked top sirloin steak typically contains around 67 grams of protein, making it an excellent high-protein, lean option.

Cooked red meat has a higher protein concentration per ounce than raw meat. During cooking, moisture is lost, which concentrates the protein content in the remaining food mass.

An 8 oz serving of red meat provides a significant amount of protein, which is more than enough for most people in a single meal. This is particularly useful for athletes or those with high protein goals.

Lean cuts have less fat, meaning a larger percentage of their weight is protein. Fattier cuts contain more fat, so they have a lower protein-to-weight ratio. For example, a lean tenderloin has more protein per ounce than a fattier ribeye.

In addition to a high amount of complete protein, red meat is a rich source of nutrients like iron (especially highly absorbable heme iron), zinc, and various B vitamins, most notably B12 and B6.

To maximize protein and minimize fat, choose leaner cuts like tenderloin or top sirloin, trim any visible fat before cooking, and use cooking methods that allow fat to drain, such as grilling or broiling.

No, pure red meat does not contain carbohydrates. The protein content is not affected by carbohydrate presence, and it is a popular option for low-carb and ketogenic diets.