Nutrition Diet: How many grams of protein are in one 12 oz steak?

October 18, 2025 •

4 min read

Depending on the cut and fat content, a 12 oz steak can provide a significant portion of your daily protein needs. This makes knowing how many grams of protein are in one 12 oz steak crucial for anyone monitoring their macronutrient intake.

Quick Summary

The protein content of a 12 oz steak varies widely based on the cut, with lean options like sirloin offering around 70 grams and fattier cuts like ribeye providing a comparable amount, along with varying fat and calorie levels.

Key Points

Protein Varies by Cut: The amount of protein in a 12 oz steak depends heavily on the specific cut of beef due to different fat-to-muscle ratios.
Sirloin is a Lean Protein Source: Leaner options like top sirloin can provide around 75 grams of high-quality protein in a 12 oz serving.
Ribeye Has Variable Protein: Fattier cuts like ribeye have a wider protein range (e.g., 72-102 grams for 12 oz), with content influenced by marbling and trimming.
Filet Mignon is a Tender, Lean Option: A 12 oz filet can contain between 57 and 105 grams of protein, depending on its specific lean-to-fat ratio and preparation method.
Beyond Protein: Steak is also an excellent source of essential nutrients like iron, zinc, and B vitamins, particularly vitamin B12.
Cooking Method and Trimming Matter: How you prepare your steak affects its final fat and calorie content; grilling or broiling with trimmed fat is a leaner choice.

The Importance of High-Quality Protein

Protein is an essential macronutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting immune function. As a source of high-quality, complete protein, steak contains all nine essential amino acids necessary for the body to function properly. Incorporating lean cuts of steak into your diet can be an effective way to meet your daily protein targets, whether for muscle building, weight management, or general health.

How many grams of protein are in one 12 oz steak? The answer depends on the cut

The protein content of a 12 oz steak is not a single number but a range that varies significantly based on the cut of beef. Leaner cuts generally have a higher protein-to-fat ratio, meaning they can pack more protein per ounce, while fattier cuts may have slightly less protein due to higher fat content. The cooking method can also influence the final nutritional makeup.

Protein content by common steak cut

Sirloin: Often hailed for its balance of flavor and leanness, a 12 oz top sirloin steak can deliver approximately 75 grams of protein. A grass-fed version might offer around 76 grams. This makes it an excellent choice for those seeking high protein without excessive fat.
Ribeye: Known for its rich marbling, a 12 oz ribeye steak has a more variable protein count due to its higher fat content. Protein estimates range from around 72 grams to over 90 grams, depending on trimming and cooking style. Some sources indicate over 90 grams for certain preparations.
Filet Mignon: A famously tender and lean cut, a 12 oz filet mignon offers a substantial protein punch. Values from various sources suggest a range of 57 to 86 grams, again influenced by preparation and trimming. For a leaner, broiled cut, some reports show it can provide as much as 105 grams of protein.
New York Strip: A popular cut, a 12 oz NY strip provides around 69 to 85 grams of protein, based on available data from restaurants and nutritional databases.

Comparison Table: 12 oz Steak Cuts


Cut	Approximate Protein (g)	Approximate Fat (g)	Approximate Calories	Notes
Top Sirloin	75	16	459	A leaner cut with less fat but high protein.
Ribeye	72–102	35–57	600–904	Higher fat content, rich flavor, and variable protein.
Filet Mignon	57–105	15–34	550–687	Very tender and lean, though fat can vary.
New York Strip	69–85	33–51	750–980	A balanced cut with good marbling and protein content.

Factors Influencing a Steak's Protein and Nutrition

Several elements can alter the nutritional profile of a steak beyond just the cut:

Cooking Method: Grilling or broiling without added fat is a lean-friendly preparation. Frying in oil or basting with butter will increase the overall fat and calorie count.
Trimming: Trimming excess visible fat before or after cooking can reduce the total fat content, thereby increasing the protein percentage relative to the total mass.
Marbling: The amount of intramuscular fat (marbling) directly affects a steak's fat content. Fattier cuts like ribeye have more marbling than leaner ones like sirloin.
Source: Grass-fed beef is often slightly leaner and has a different fatty acid profile compared to grain-fed beef.

Beyond Protein: Other Nutritional Benefits of Steak

Beyond being a protein powerhouse, steak is packed with other vital nutrients. A 12 oz steak can provide a significant amount of:

Iron: Crucial for preventing anemia, iron from red meat is highly bioavailable, meaning the body absorbs it more efficiently than plant-based iron.
Zinc: Essential for a healthy immune system and wound healing.
B Vitamins: Steak is a rich source of B12, B6, niacin, and riboflavin, which are vital for energy metabolism and neurological function.

Incorporating Steak into a Healthy Diet

While steak can be a nutritious part of your diet, moderation and proper choices are key. Here are some tips:

Choose lean cuts: Opt for sirloin, filet mignon, or flank steak if you are monitoring your fat intake.
Practice portion control: A 12 oz steak is a large portion. Consider splitting it or choosing a smaller cut if your protein goals are more modest.
Balance your plate: Pair your steak with a generous serving of vegetables and a complex carbohydrate source like sweet potatoes or quinoa to create a well-rounded meal.
Lean Preparation: Grill, broil, or pan-sear your steak with minimal added oils to keep it healthy.

For more information on the nutritional value of beef and healthy cooking ideas, refer to resources like the Beef. It's What's For Dinner website.

Conclusion

To answer the question of how many grams of protein are in one 12 oz steak, it's clear the amount is substantial but varies depending on the cut. Leaner cuts like sirloin typically offer around 75 grams of protein, while fattier cuts like ribeye can provide anywhere from 70 to over 100 grams. Regardless of the cut, steak is a nutrient-dense food, offering high-quality, complete protein along with essential vitamins and minerals like iron, zinc, and B12. By understanding these variations and incorporating proper cooking and portioning techniques, steak can be a valuable component of a healthy, protein-rich diet.

Frequently Asked Questions

Among common cuts, very lean 12 oz top sirloin or a specifically trimmed filet mignon can offer some of the highest protein amounts, often in the 75 to over 100 gram range.

Yes, beef is a complete protein, meaning it contains all nine essential amino acids that your body needs to get from food.

The cooking method itself does not destroy or add protein. However, preparing steak with added fats like butter or oil will increase its overall fat and calorie count, changing the macronutrient balance.

For most people, 12 oz is a very large single portion of meat. Protein needs vary by individual, but consuming such a large amount in one sitting can be excessive. Consider a smaller portion or splitting it into two meals.

In addition to protein, a 12 oz steak is a great source of iron, zinc, selenium, and several B vitamins, including B12, B6, niacin, and riboflavin.

To make it healthy, choose a lean cut like sirloin or flank, trim any visible fat, and use a low-fat cooking method like grilling or broiling. Pair it with plenty of vegetables and whole grains.

The protein content is generally similar, but grass-fed beef may have a slightly different fat profile and be slightly leaner overall. A 12 oz grass-fed top sirloin, for example, is reported to have around 76 grams of protein.