How much protein is in a 4 oz cooked steak?

November 17, 2025 •

3 min read

A 4-ounce broiled sirloin steak is a great source of protein, with studies showing it can provide about 33 grams. The exact amount of protein in a 4 oz cooked steak varies depending on the cut and cooking method, but it is consistently a significant contributor to daily protein goals.

Quick Summary

The protein content in a 4 oz cooked steak ranges from 24-35 grams, influenced by the cut's leanness and cooking style. Cooking concentrates protein as moisture is lost, making cooked meat more protein-dense by weight than raw.

Key Points

Protein Range: A 4 oz cooked steak typically contains between 24 and 35 grams of protein, depending on the cut.
Cut Matters: Leaner cuts like tenderloin and sirloin are more protein-dense per ounce than fattier cuts like ribeye.
Cooking Concentrates Protein: As meat is cooked, moisture is lost, causing the protein to become more concentrated by weight.
Medium-Rare is Best: Cooking steak to medium-rare or medium helps maximize protein retention by preventing excessive moisture loss.
Complete Protein Source: Steak provides all nine essential amino acids, making it a high-quality protein for muscle repair and growth.

The Core Answer: Protein in a 4 oz Cooked Steak

On average, a 4 oz (113g) cooked steak provides between 24 and 35 grams of high-quality protein, with the specific amount depending primarily on the cut of beef. This variation is due to the difference in fat content and muscle density across various steak cuts. For instance, leaner cuts like tenderloin and sirloin typically contain more protein per ounce than fattier cuts like ribeye. Cooking also plays a significant role, as the removal of water during the process concentrates the nutrients, including protein.

Why Cooking Affects Protein Concentration

During the cooking process, moisture evaporates from the meat, causing it to lose weight and shrink. While the total amount of protein in the steak remains the same, the concentration of protein increases relative to the final cooked weight. For example, a raw 6 oz steak might become a 4 oz cooked steak, meaning the protein is packed into a smaller, more concentrated mass. This protein denaturation, or unfolding of the protein structure, also makes the amino acids more available for the body to digest and absorb.

Protein in Common Steak Cuts (4 oz Cooked)

Here is a breakdown of the typical protein content for a 4 oz cooked portion of popular steak varieties:

Sirloin: Often containing around 30-33 grams of protein, a sirloin is a lean and protein-rich choice.
Tenderloin: This exceptionally lean cut can provide up to 35 grams of protein per 4 oz serving, making it one of the most protein-dense options.
Ribeye: Known for its rich marbling, ribeye has a higher fat content, which means slightly less protein by weight, around 24-27 grams per 4 oz cooked portion.
Flank Steak: This flavorful and lean cut offers a substantial protein punch, with about 28 grams per 100g (just under 4 oz).
T-bone: As a combination of tenderloin and strip steak, the protein content can vary but generally falls within the higher range.

How to Maximize Protein from Your Steak

To get the most nutritional value from your steak, consider these tips:

Choose Leaner Cuts: Cuts like sirloin, tenderloin, and flank offer more protein and fewer calories from fat.
Avoid Overcooking: Cooking steak to medium-rare or medium helps retain moisture and prevents the protein from breaking down excessively, which can happen with high, prolonged heat.
Rest the Meat: Allowing the steak to rest after cooking helps the juices redistribute, resulting in a more tender and flavorful outcome.
Cooking Method Matters: Grilling or pan-searing on high heat for a short time can help sear the exterior and lock in nutrients. Slow-cooking is also an excellent method for breaking down tougher cuts.

Comparison of Steak Protein Content (4 oz Cooked)

To illustrate the differences, here is a comparison of various 4 oz cooked steak cuts:


Cut	Protein (grams)	Fat Content	Primary Benefit
Tenderloin	~35	Very Low	Highest protein concentration, low fat
Sirloin	~30-33	Low	Excellent protein source with balanced flavor
Flank	~28	Low	Rich beefy flavor, high protein
Ribeye	~24-27	Higher	Superior flavor and tenderness from marbling
T-bone	~25-30	Moderate	Combines tenderloin and strip for a balanced cut

The Importance of High-Quality Protein

Steak is not just rich in protein; it is a source of complete protein, meaning it contains all nine essential amino acids necessary for the body's growth and maintenance. This makes it highly beneficial for muscle building and repair, metabolic function, and overall health. Furthermore, beef provides important micronutrients like iron, zinc, and B vitamins.

Conclusion

A 4 oz cooked steak is a powerhouse of protein, delivering an average of 24 to 35 grams depending on the cut. This amount contributes significantly to an individual's daily protein requirements. The leanness of the cut and the cooking method are the main factors influencing the final protein count. Leaner choices like tenderloin and sirloin offer the highest protein density, while even fattier cuts like ribeye remain excellent protein sources. By choosing the right cut and cooking it properly, you can enjoy a delicious and nutrient-dense meal that effectively supports your health and fitness goals. For more in-depth nutritional information, consult the USDA National Nutrient Database.

Frequently Asked Questions

No, cooking a steak does not destroy its protein. It does, however, cause the protein to become more concentrated by weight as moisture is lost during the cooking process. Cooking also denatures the protein, making it easier for the body to digest and absorb.

Leaner cuts of steak, such as tenderloin, sirloin, and flank steak, have the most protein per ounce. Tenderloin is an especially dense source of protein due to its very low fat content.

Yes, for many people, 4 oz of steak is a sufficient amount of protein for a single meal. The protein content (24-35g) is a significant portion of the recommended daily intake, especially when paired with other protein sources or a balanced diet.

To maximize tenderness and retain protein, cook your steak to medium-rare or medium. Methods like marinating with an acid (lemon juice, vinegar) or using a slow-cooking method can help tenderize tougher cuts.

Yes, the protein in cooked steak is more digestible. The heat from cooking denatures the protein, which breaks down complex structures and makes the amino acids more accessible for digestive enzymes to absorb.

Cooking at moderate temperatures is best for protein retention. Overcooking at high heat for too long can degrade some amino acids and create compounds that reduce the bioavailability of the protein.

Yes, by weight, a fattier cut of steak will have a lower percentage of protein compared to a leaner cut. For example, a 4 oz ribeye has more fat and slightly less protein than a 4 oz sirloin.