How Much Weight Do Steaks Lose When Cooked? The Science of Shrinkage

November 30, 2025 •

4 min read

On average, a steak can lose roughly 25% of its weight during the cooking process due to moisture evaporation and fat rendering. So, how much weight do steaks lose when cooked is a question of cooking method, temperature, and doneness.

Quick Summary

During cooking, a steak's weight decreases due to moisture loss and protein coagulation. The final weight depends heavily on the cooking temperature, method, and desired doneness level, with higher temperatures leading to greater shrinkage.

Key Points

Average Loss: Expect a steak to lose around 25% of its raw weight when cooked, though this varies significantly by doneness.
Doneness Matters: Higher doneness levels like well-done cause significantly more weight loss than rare or medium-rare due to increased moisture evaporation.
Rest Your Steak: Allowing your steak to rest after cooking is crucial for redistributing juices and minimizing weight loss from premature cutting.
Temperature is Key: The primary causes of shrinkage are high cooking temperatures that cause protein fibers to contract and squeeze out moisture.
Lean vs. Fatty Cuts: Leaner cuts tend to lose less fat but can dry out faster, while fattier cuts lose weight from both moisture and rendered fat.
Use a Thermometer: A meat thermometer provides precision, preventing overcooking and unnecessary moisture loss, ensuring a more consistent result.
Cooking Method: Employing techniques like reverse searing or sous vide can help control temperature and minimize moisture loss.

The Science Behind Steak Shrinkage

When you cook a steak, the weight loss isn't a mystery; it's a direct result of several scientific processes. Understanding these changes helps you master the art of cooking a perfectly juicy steak. The two primary mechanisms are protein contraction and moisture evaporation.

Protein Contraction and Moisture Loss

Meat is primarily composed of water, protein fibers, and fat. As heat is applied, the long, coiled protein molecules, specifically myosin and actin, begin to denature, or unwind. As the temperature increases, these proteins contract and coagulate, effectively squeezing the moisture and juices out of the muscle fibers. This process is most pronounced at higher temperatures. For example, myosin starts to change around 104°F (40°C), while actin, which is responsible for more significant moisture loss, changes between 150-163°F (66-73°C). The liquid that is forced out of the meat then evaporates from the surface.

Fat Rendering

Intramuscular fat, or marbling, plays a significant role in weight loss and flavor. When heated, this fat melts, or renders, and is released from the steak. This not only contributes to the reduction in weight but also enhances the steak's flavor. However, the loss of fat also means a lighter final product. Leaner cuts of steak contain less fat to render, but they can lose a higher percentage of their weight from moisture alone if overcooked.

Key Factors Affecting Weight Loss

Several variables determine the final cooked weight of your steak. Control these factors, and you can influence how much moisture and fat is retained.

Cooking Temperature and Doneness: This is arguably the most significant factor. The hotter and longer a steak cooks, the more the proteins contract and the more moisture is lost. A rare steak, cooked to a lower internal temperature, will retain far more moisture than a well-done steak, which is cooked at a higher temperature for an extended period.
Cut of Steak: The type of cut affects shrinkage in two ways: fat content and muscle structure. Lean cuts, like a flank steak, have less fat to render but can become very dry if overcooked due to their low-fat content. Fattier cuts, like a ribeye, will lose weight from both moisture and fat rendering.
The Resting Period: After removing a steak from the heat, its internal temperature continues to rise, a phenomenon known as carryover cooking. During this resting period, the muscle fibers relax, and the juices that were pushed to the center redistribute throughout the meat. Cutting into the steak too early will cause these flavorful juices to spill out onto the cutting board, resulting in a drier steak and greater overall weight loss.

Practical Tips to Minimize Weight Loss

To achieve a juicier, more tender steak, follow these simple techniques:

Use a Meat Thermometer: Relying on a meat thermometer is the most accurate way to prevent overcooking. Insert the probe into the thickest part of the steak and pull it off the heat when it's about 5°F below your target temperature.
Choose the Right Cooking Method: While high heat is necessary for a good sear, cooking at a lower temperature can reduce moisture loss. Techniques like the reverse sear (low and slow in the oven, then a quick, high-heat sear) or sous vide followed by a sear are excellent for maximizing moisture retention.
Pat the Steak Dry: Before cooking, patting the steak's surface dry with a paper towel helps achieve a better sear faster. This means less time on the heat and less moisture loss overall.
Rest Your Steak Properly: This is a non-negotiable step. For smaller steaks, rest for 5-10 minutes. For larger cuts, rest for 15-20 minutes. Loosely tenting it with foil can help retain heat.

Comparison of Weight Loss by Doneness


Doneness Level	Internal Temperature	Typical Weight Loss	Characteristics
Rare	120-130°F (49-54°C)	~10-15%	Very juicy, soft, and red center. Minimal protein contraction.
Medium Rare	130-135°F (54-57°C)	~15-20%	Pink, warm center. Juiciness still high, slight firmness.
Medium	140-150°F (60-65°C)	~20-25%	Fully warm, pink center. Firmer texture, but still juicy.
Medium Well	150-160°F (66-69°C)	~25-30%	Very little pink in the center. Firm and less juicy.
Well Done	160°F+ (70°C+)	~30%+	No pink, gray-brown throughout. Dry and firm texture.

Conclusion

In summary, the amount of weight a steak loses when cooked is a function of moisture evaporation and fat rendering, driven by cooking temperature and time. While a final weight loss of about 25% is typical, you have a great deal of control over the outcome. By selecting a lower doneness level, allowing the steak to rest, and utilizing a reliable tool like a meat thermometer, you can significantly minimize shrinkage. This approach ensures a juicier, more flavorful, and tender steak, proving that in cooking, a little science and patience go a long way. For accurate temperature readings every time, consider investing in a quality digital thermometer like those available from ThermoWorks, a trusted source for culinary tools.

Frequently Asked Questions

Steak loses weight when cooked because the heat causes moisture to evaporate and fat to render. Additionally, the meat's protein fibers contract, squeezing out juices and causing the steak to shrink in size.

For consistent and accurate nutrition tracking, it is best to weigh meat in its raw state before cooking. Alternatively, if weighing after cooking, use conversion factors to account for the weight loss.

A well-done steak loses significantly more weight than a rare steak. While a rare steak might lose 10-15% of its weight, a well-done steak can lose 30% or more due to the longer cooking time and higher temperatures.

No, the idea that searing seals in juices is a common myth. While searing creates a flavorful crust via the Maillard reaction, it does not prevent moisture from escaping. Moisture loss is a natural part of the cooking process.

The single best way to minimize steak weight loss is to avoid overcooking. Aim for a lower doneness level, such as medium-rare, and use a reliable meat thermometer to pull the steak off the heat at the right time.

The ideal resting time depends on the steak's size. For smaller steaks, rest for 5-10 minutes. For larger, thicker cuts, aim for 15-20 minutes. Resting allows the juices to redistribute, resulting in a juicier final product.

Cooking methods that use lower, more controlled temperatures, like reverse searing or sous vide, are excellent for retaining moisture. These methods minimize the heat's intense effect on the proteins, followed by a quick, high-heat sear for a crust.