How much protein is in an 8 ounce piece of steak?

January 2, 2026 •

4 min read

An 8-ounce steak typically contains between 45 and 70 grams of high-quality protein, with the exact amount varying based on the specific cut and fat content. This significant protein content makes it a popular choice for building and maintaining muscle mass and fueling the body.

Quick Summary

The protein content in an 8-ounce steak is not static and depends heavily on the cut and leanness. Leaner cuts like sirloin or tenderloin offer more protein per ounce, while fattier cuts like ribeye contain slightly less. The cooking method can also affect the final protein count.

Key Points

Variable Protein Content: An 8-ounce steak contains approximately 45 to 70 grams of protein, with the exact amount dependent on the cut of beef.
Leaner Cuts Mean More Protein: Cuts with less fat, such as eye of round and sirloin, offer a higher protein density per ounce compared to fattier cuts like ribeye.
Cooking Matters: Grilling or broiling concentrates protein by reducing water and fat content, while frying adds unnecessary fat and calories.
Trimming Improves Density: Trimming visible fat before cooking increases the protein-to-fat ratio of your steak portion.
A Nutrient-Rich Source: Beyond protein, steak provides essential nutrients like iron, zinc, and B vitamins, supporting overall health and energy levels.
Optimal Absorption: The protein in steak is highly bioavailable, ensuring your body efficiently utilizes the amino acids for muscle repair and growth.

The question of how much protein is in an 8 ounce piece of steak is not as simple as it seems, as the answer varies significantly depending on the cut of beef. An 8-ounce serving is a substantial portion and provides a large amount of complete protein, making it an excellent dietary component for those with high protein needs, such as athletes or individuals focused on muscle growth.

Factors Influencing Protein Content

Several key factors determine the final protein count in an 8-ounce steak, far beyond just the weight. Understanding these variables is crucial for anyone trying to manage their macronutrient intake accurately.

The Role of the Steak Cut

Different cuts of steak come from various parts of the cow and, as a result, have different fat-to-muscle ratios. Since protein is concentrated in the muscle tissue, leaner cuts will have a higher protein-to-fat ratio. For example, a lean cut like top sirloin will offer more protein per ounce than a more marbled cut like a ribeye.

Lean Cuts: Tend to have a higher protein density. Examples include top sirloin, eye of round, and flank steak. An 8-ounce serving of a very lean cut like eye of round can contain up to 67 grams of protein.
Fattier Cuts: Possess more intramuscular fat, or marbling, which displaces some of the protein. Ribeye and porterhouse are examples of fattier cuts that, while flavorful, have a slightly lower protein concentration by weight compared to their leaner counterparts.

The Impact of Cooking Method

How a steak is cooked also affects its final protein content by weight. During cooking, steak loses water and fat, concentrating the protein into a smaller final weight. Frying in a significant amount of oil will increase the fat and calorie count, but the fundamental protein content is not lost. Grilling or broiling are often preferred for those looking to minimize added fats.

The Importance of Trimming

For those who prioritize protein and minimize fat, trimming any visible fat from the steak before cooking is an effective strategy. This physically removes the fat, leaving a more concentrated, high-protein portion.

Comparison of Protein in Different Steak Cuts (per 8 oz cooked portion)

This table illustrates how the protein content can differ across various 8-ounce cooked steak cuts based on available nutritional data.


Steak Cut	Approximate Protein (grams)	Notes
Eye of Round Steak	~67 g	One of the leanest cuts, offering the most protein per ounce.
Top Sirloin Steak	~64-67 g	Excellent balance of flavor and leanness, providing high protein.
Flank Steak	~63 g	Another lean cut that is rich in essential amino acids.
Tenderloin	~56-70 g	Very tender cut with a high protein content, though sometimes listed with a wider range.
Ribeye Steak	~48-56 g	Higher fat content results in a slightly lower protein density.

Optimizing Your Steak for Protein Intake

Choosing the right cut is just the first step. To ensure you are getting the most from your steak, consider these tips:

Opt for Leaner Cuts: For maximum protein and minimal fat, prioritize cuts like sirloin, flank, and eye of round.
Trim Excess Fat: Always trim off any visible fat before cooking to increase the overall protein density of your serving.
Use Healthy Cooking Methods: Grilling, broiling, or pan-searing with minimal added fat are the best ways to cook steak for a high-protein, low-fat meal.
Pair with Nutrients: Serve your steak with vegetables and whole grains to create a balanced meal, ensuring you get fiber and other essential nutrients alongside your protein.

Conclusion

An 8-ounce steak is a powerful source of high-quality protein, with the amount ranging from approximately 45 to 70 grams depending on the cut. Leaner selections like sirloin or eye of round maximize the protein-to-fat ratio, making them ideal for specific dietary goals. By being mindful of the cut and cooking technique, you can easily fit a protein-packed steak into a healthy and balanced diet.

How Much Protein in Steak: An Authoritative Resource

For more detailed nutritional information on various cuts of beef, you can consult databases provided by government agricultural departments. For instance, the National Institutes of Health has published nutritional analyses of different beef cuts.

More Than Just Protein

Beyond just protein, steak provides a host of other beneficial nutrients, including iron, zinc, and B vitamins, particularly B12. These nutrients play a critical role in supporting overall health, from boosting the immune system to providing daily energy. The biological availability of protein from all types of steak is also remarkably high, ensuring your body effectively absorbs the amino acids it needs.

Ultimately, an 8-ounce steak can be an effective and delicious way to meet your daily protein goals, especially when selecting leaner cuts and cooking methods that support a balanced diet.

Frequently Asked Questions

Among the common cuts, a lean eye of round steak typically offers the most protein per 8-ounce serving, with up to 67 grams, due to its low fat content.

The protein content itself doesn't significantly decrease during proper cooking. However, the cooking process does reduce the steak's moisture and fat, which concentrates the protein into a smaller final weight.

For many people, 70 grams of protein in a single meal is a significant amount. While not harmful, it is a high intake that should be considered in the context of your daily total protein needs and activity level.

An 8-ounce ribeye steak typically contains less protein than leaner cuts due to its higher fat marbling. The protein content is often in the 48-56 gram range for a cooked 8-ounce portion.

While an 8-ounce steak is a formidable protein source, a smaller 4-ounce chicken breast already offers significant protein. However, an 8-ounce serving of lean steak still provides a very high amount of protein compared to other common sources.

Grass-fed beef does not necessarily have a higher protein content than grain-fed beef. The primary nutritional differences relate to fat composition, specifically higher levels of omega-3s and antioxidants in grass-fed varieties.

Yes, an 8-ounce steak can be part of a weight loss diet, especially if you choose a lean cut like sirloin and control for calories. The high protein content can increase satiety and support muscle mass during a calorie deficit.