How much protein is in a 12 oz KC strip?

December 7, 2025 •

3 min read

According to nutritional data from several restaurant and food database sources, a 12 oz KC strip steak typically contains a robust 70 to 72 grams of high-quality protein. This makes it an excellent option for those looking to significantly boost their protein intake in a single meal. This substantial amount of protein can vary slightly depending on factors like cooking method and fat content, which we'll explore in detail.

Quick Summary

A 12 oz Kansas City strip steak provides a significant amount of protein, generally ranging from 70 to 72 grams depending on preparation. The total calories, fat, and sodium will also vary, particularly when comparing restaurant versions to home-cooked recipes. It is a dense, high-quality protein source packed with essential amino acids, important for muscle repair and overall health.

Key Points

High-Quality Protein: A 12 oz KC strip contains approximately 70-72 grams of complete protein, providing all nine essential amino acids.
Nutritional Variation: Protein and calorie counts can vary based on restaurant preparation, trimming of fat, and cooking methods.
Supports Muscle Growth: The high protein content makes this cut ideal for muscle repair and synthesis, especially for active individuals.
Pair with Low-Calorie Sides: To balance the meal, combine the steak with nutrient-dense vegetables or salad to avoid excessive calories and fat.
Portion Management: Consider splitting the large 12 oz serving into smaller, more manageable portions to align with your daily dietary goals.
Beyond Protein: In addition to protein, a KC strip provides other valuable nutrients such as B vitamins, iron, and zinc.
Comparison to Other Sources: The protein density of a KC strip is very high compared to other common protein sources like chicken, fish, or plant-based options.

The Core Nutritional Breakdown of a 12 oz KC Strip

When you sit down to a 12 oz Kansas City strip, also known as a New York strip, you're looking at a serious protein load. While the specific figures can fluctuate based on the exact restaurant or how it's prepared at home, multiple sources indicate a protein range of 70 to 72 grams. This puts it in the category of a powerhouse protein source, capable of providing a significant portion of an individual's daily protein needs in one meal. The high protein density is complemented by other important nutrients, making it more than just a muscle-building component.

Factors Influencing a KC Strip's Protein Content

The protein value of your steak isn't fixed; several variables can impact the final count:

Fat Content: KC strips, while less fatty than a ribeye, still have some marbling. A leaner cut will have a slightly higher protein-to-calorie ratio, whereas more marbling adds fat and calories but can slightly decrease the protein percentage by weight.
Cooking Method: How you prepare your steak plays a role. Grilling or broiling without excessive oil keeps the nutritional profile cleaner compared to pan-frying with lots of added butter or fat. The cooking process can also cause some moisture and fat loss, concentrating the protein.
Restaurant vs. Home-Cooked: As seen in search data, restaurant versions of a 12 oz KC strip can have widely different nutritional profiles. Some menus list 70 grams of protein and over 800 calories, while others show 72 grams of protein and around 630 calories. These differences are often due to additional ingredients like marinades, seasonings high in sodium, or the generous use of butter during cooking.

The Complete Protein Advantage

Beef is considered a "complete protein," meaning it contains all nine of the essential amino acids that the human body cannot produce on its own. These amino acids are critical for various bodily functions, including:

Muscle Synthesis and Repair: Especially important for athletes and those engaging in regular strength training.
Hormone and Enzyme Production: Essential for regulating metabolism and other cellular processes.
Tissue Health: Supports the growth and repair of all bodily tissues, from skin to organs.

Nutritional Comparison: KC Strip vs. Other Protein Sources


Protein Source	Serving Size	Approximate Protein (g)	Approximate Calories	Notes
12 oz KC Strip	12 oz	70-72 g	630-860+	Excellent complete protein source, high in B vitamins.
4 oz Cooked Chicken Breast	4 oz	27 g	~200	Leaner than steak, very high protein-to-calorie ratio.
1 Cup Greek Yogurt	1 cup	12-18 g	~150-200	Good source of calcium, lower fat option.
4 oz Salmon	4 oz	20-25 g	~200-250	Rich in healthy omega-3 fatty acids.
1 Cup Lentils (Cooked)	1 cup	18 g	~230	High in fiber, good plant-based option.

How to Fit a 12 oz KC Strip into Your Diet

Because a 12 oz KC strip delivers a very high dose of protein, it can easily fulfill or exceed the daily requirements for many individuals in a single meal. For bodybuilders or highly active individuals, this can be an efficient way to meet high protein targets. For those with more moderate needs, this serving size can be split into multiple meals to manage calorie and protein intake more effectively. A balanced approach might involve pairing the steak with nutrient-dense, low-calorie side dishes like grilled vegetables or a large salad to ensure a well-rounded meal.

Conclusion

So, how much protein is in a 12 oz KC strip? The answer is a significant and impressive 70 to 72 grams. This makes it a stellar source of complete, high-quality protein, ideal for supporting muscle growth, repair, and overall bodily function. While it's important to be mindful of the accompanying calories and fat, particularly in restaurant servings, a well-prepared KC strip can be a delicious and highly effective component of a protein-focused diet. Whether you're fueling up for a workout or enjoying a satisfying dinner, this cut of beef delivers a powerful nutritional punch.

Frequently Asked Questions

Cooking does not destroy the protein in a KC strip. However, the cooking process can cause some moisture and fat to render out, which may slightly increase the protein concentration in the remaining cooked meat by weight.

A KC strip is considered moderately lean. It is richer and has more marbling than very lean cuts like sirloin or tenderloin, but it is typically leaner than a ribeye.

Yes, a KC strip can be part of a weight loss diet. Its high protein content promotes satiety, helping you feel full longer. It's best to manage total calorie intake by trimming excess fat and pairing it with low-calorie vegetables.

The calorie count for a 12 oz KC strip can vary. Restaurant versions are often higher, with some sources reporting over 800 calories due to added fats. A leaner, home-cooked version may be closer to 630 calories.

Yes, the KC strip and New York strip are generally from the same cut of beef. The name often depends on the regional butchering style or local terminology, but they refer to the same part of the loin.

Daily protein needs vary based on age, weight, and activity level. For active individuals looking to build muscle, a general guideline is 1.0 gram of protein per pound of body weight per day.

Yes, beef is a nutrient-dense food. A KC strip provides vital nutrients like B vitamins (especially B12), iron, and zinc, which are crucial for energy, blood cell formation, and immune function.

A complete protein is a food source that contains all nine essential amino acids necessary for human dietary needs. Beef is an excellent example of a complete protein.