How much protein is in an 8 oz steak cooked?

October 18, 2025 •

4 min read

According to nutritional data, an 8 oz cooked steak can contain anywhere from 42 to over 60 grams of high-quality protein, depending largely on the cut. This complete protein source makes steak a popular choice for muscle-building and satiety.

Quick Summary

An 8 oz cooked steak provides a significant amount of protein, with the exact gram count varying by cut and fat content. Cooking concentrates nutrients as water is lost, leading to a higher protein density per ounce compared to raw meat.

Key Points

Variable Protein Content: The amount of protein in an 8 oz cooked steak ranges from approximately 42 to over 60 grams, varying significantly by cut.
Moisture Loss During Cooking: Cooking removes water from the meat, which concentrates the protein and other nutrients. This is why a cooked steak has a higher protein density per ounce than a raw one.
Lean vs. Fatty Cuts: Lean cuts like top sirloin yield a higher protein count by weight, while fattier cuts such as ribeye have a lower protein density due to the higher fat content.
Rich in Micronutrients: Beyond protein, steak is an excellent source of essential micronutrients, including iron, Vitamin B12, and zinc.
Cut Determines Final Count: An 8 oz cooked top sirloin can deliver up to 67 grams of protein, while an 8 oz ribeye might have around 42 grams, illustrating the wide range of protein based on the cut's leanness.

Understanding Protein in Cooked Steak

When calculating the nutritional content of a steak, it is crucial to consider that cooking significantly impacts its final composition. As meat cooks, it loses moisture and fat, which concentrates the remaining nutrients, including protein. This means an 8 oz steak measured after cooking will contain more protein by weight than an 8 oz raw steak.

For instance, an 8 oz cooked top sirloin can offer as much as 67 grams of protein, while a leaner filet mignon of the same size might contain around 44 grams. Fattier cuts like ribeye fall in between, with one source suggesting around 42 grams of protein for an 8 oz portion. This variability highlights why the specific cut and cooking method are so important for accurate nutritional estimates.

How Steak Cut and Fat Content Affect Protein

The amount of protein in your cooked steak is not a single, fixed number. It varies considerably based on the cut of beef. Leaner cuts have a higher percentage of protein by weight because they contain less fat. Conversely, fattier cuts have a higher caloric density due to their fat content, which means the same weight contains a lower proportion of protein.

Common cuts and their protein estimates for an 8 oz cooked portion:

Top Sirloin: A well-trimmed top sirloin is a lean and muscular cut. An 8 oz cooked portion is known for its high protein yield, with estimates around 67 grams.
New York Strip: This cut is often well-marbled with a fat cap. An 8 oz cooked New York strip typically contains a solid 46 grams of protein.
Tenderloin/Filet Mignon: Known for its tenderness and low-fat content, an 8 oz cooked fillet offers a lean protein punch of approximately 44 grams.
Ribeye: This cut is highly marbled, which contributes to its rich flavor but also its higher fat content. Protein in an 8 oz cooked ribeye can range from about 37 to 42 grams, depending on the specific cut and trim.

Other Nutritional Factors to Consider

While protein is a major macronutrient in steak, it is not the only one. Steak is also a rich source of essential micronutrients that are vital for overall health. It contains significant amounts of iron, which is crucial for oxygen transport, and Vitamin B12, important for nerve function and red blood cell production. Steaks also contain zinc, selenium, and other minerals.

Comparison Table: 8 oz Cooked Steak (Approximate Values)


Steak Cut	Approximate Protein (g)	Approximate Fat (g)	Key Characteristics
Top Sirloin	67	22	Very lean, high protein content
New York Strip	46	36-38	Moderate marbling, balanced macros
Tenderloin	44	42	Very tender, moderate protein, moderate fat
Ribeye	37-42	46-48	Heavy marbling, rich flavor, higher fat content

Cooking Effects on Protein Density

The difference in protein content between raw and cooked steak, when measured by the same weight, is a result of moisture loss. As a steak is cooked, the water evaporates, causing the meat to shrink and the nutrients to become more concentrated. For example, a 100-gram portion of raw steak might become an 80-gram portion of cooked steak, but the protein remains in that smaller, denser mass. This concentration effect explains why per-ounce protein counts increase after cooking.

Factors That Influence the Final Count

Cooking Method: Grilling and broiling can cause some fat and moisture to drip away, slightly altering the final nutritional profile. Pan-frying, particularly with added oil, may increase the fat and calorie count.
Cut and Trim: A 'select' or 'choice' grade of beef will differ from a 'prime' grade in fat content, and thus, protein concentration. Additionally, trimming excess fat before cooking will yield a leaner final product.
Doneness Level: A well-done steak will have lost more moisture than a rare one. This further concentrates the nutrients, but at the risk of losing moisture and tenderness. Most protein remains regardless of how the steak is cooked, though some water-soluble vitamins can be lost.

Conclusion

In summary, an 8 oz cooked steak is an excellent source of high-quality, complete protein, providing a substantial amount for muscle repair and general health. The exact protein content is not a universal number but depends on the specific cut of beef. Leaner cuts like top sirloin offer a higher protein count per ounce, while fattier cuts like ribeye have a lower protein density due to their fat content. No matter the cut, cooking concentrates the protein by removing water, making the final 8 oz serving a nutrient-dense powerhouse. Understanding these differences allows you to make informed dietary choices based on your health goals.

For more detailed nutritional information on various cuts of beef, you can consult reliable sources such as the USDA FoodData Central database.

Frequently Asked Questions

The total amount of protein in the steak remains the same, but the concentration of protein per ounce increases after cooking because the meat loses water weight. An 8 oz raw steak will weigh less once cooked, but the protein is denser in the final product.

Yes, an 8 oz cooked steak is an excellent source of complete, high-quality protein. It provides all nine essential amino acids needed by the body and offers a substantial amount, often meeting a large portion of a person's daily protein requirements.

Generally, leaner cuts of steak have the most protein per 8 oz cooked. Top sirloin is one of the best examples, with an 8 oz cooked portion potentially containing up to 67 grams of protein.

The fat content varies greatly by cut. A very lean 8 oz cooked top sirloin might have around 22 grams of fat, while an 8 oz cooked ribeye, with its heavy marbling, could contain upwards of 46 grams of fat.

No, cooking does not destroy the protein in steak. The high temperatures do, however, denature the proteins, which breaks down the structure and makes the protein more digestible and easier for the body to absorb.

In addition to protein, a cooked steak is a good source of essential micronutrients. These include heme iron, Vitamin B12, zinc, selenium, phosphorus, and B-vitamins like niacin.

For many people, 8 oz is a very large portion size. Health organizations often recommend smaller servings, closer to 3-4 ounces, to help manage calorie and saturated fat intake. This size can be great for those with high protein needs, like bodybuilders, but should be considered in the context of your overall diet.