What Beef is High in Protein? A Guide to Lean Cuts

December 2, 2025 •

3 min read

Most beef cuts provide at least 20% of the daily value for protein. However, some cuts offer higher protein content with less fat. Knowing what beef is high in protein is key for a balanced diet.

Quick Summary

Lean beef cuts like Eye of Round, Sirloin, and Flank Steak are high in protein and low in fat, perfect for health and fitness. Extra-lean ground beef also provides substantial protein with fewer calories. Consider cooking methods to optimize results.

Key Points

Lean Cuts are Highest in Protein: Leaner beef cuts like Eye of Round, Top Round, and Sirloin-Tip Side Steak contain a higher protein-to-fat ratio.
Ground Beef Lean Percentage is Crucial: The 95% lean option provides the highest protein concentration with the lowest fat content.
Preparation Matters for Lean Cuts: Tougher, leaner cuts require marinating, slow cooking, or grilling quickly to remain tender and flavorful.
Beef is Nutrient-Dense: High-protein beef cuts are sources of essential nutrients such as iron, zinc, and B vitamins.
Balance is Key: Incorporating lean beef into a balanced diet maximizes its health benefits.
Beware of High-Fat Cuts: Cuts like ribeye and porterhouse have a higher fat content, which can dilute the protein concentration per calorie.
Always Check the Label: Verify the lean-to-fat percentage for ground beef to meet protein goals.

Understanding Beef and Protein

Beef is a complete protein source, containing all nine essential amino acids needed for muscle building and repair. While all beef contains protein, the amount varies based on the cut and its fat content. Leaner cuts generally offer more protein per gram because they have less fat.

Top High-Protein, Low-Fat Beef Cuts

To maximize protein intake while managing fat and calorie consumption, specific cuts are essential. These cuts are from the parts of the animal that get the most exercise, resulting in less marbling and a leaner, firmer texture.

Eye of Round: This lean cut from the rear leg of the cow is one of the leanest options. A 3.5-ounce serving can provide up to 25 grams of protein with minimal fat. Its low-fat content means it can become tough if overcooked, so a good marinade and proper cooking technique are crucial.
Sirloin-Tip Side Steak: Also known as 'knuckle steak,' this cut comes from the hip area. It boasts an excellent protein-to-fat ratio and is a versatile, economical choice. Like the Eye of Round, it benefits from marinating.
Top Sirloin Steak: From the loin, Top Sirloin strikes a balance between flavor and leanness. A 3.5-ounce serving provides approximately 26 grams of protein with only 5 grams of fat.
Flank Steak: This flat cut from the abdominal muscles is known for its beefy flavor and very low-fat content. A 3-ounce serving offers around 24 grams of protein. It's best grilled quickly over high heat and sliced thinly against the grain.
Bottom Round: Found in the rump region, this cut is quite lean and offers a high protein density. Since it can be tough, it's a great candidate for slow cooking or braising to help tenderize the meat.

The Protein Power of Ground Beef

The nutritional profile of ground beef depends on its lean-to-fat ratio. The percentage of fat dramatically affects the protein content per ounce.

95% Lean Ground Beef: This is the highest protein ground beef option. A 100-gram serving can provide up to 26 grams of protein with only 5 grams of fat.
90% Lean Ground Beef: Another excellent choice, this blend offers about 23 grams of protein per 100-gram serving.
85% Lean Ground Beef: A balanced option for many dishes, delivering around 24.5 grams of protein per 100 grams.

List of Nutrients in High-Protein Beef High-quality beef offers essential vitamins and minerals.

Heme Iron: A highly bioavailable form of iron crucial for red blood cell production and energy.
Zinc: Supports the immune system and plays a role in cell growth.
B Vitamins: B12, B6, niacin, and riboflavin are essential for converting food into energy.
Creatine: This naturally occurring compound found in red meat supports strength and muscle growth.

Maximizing Protein from Your Beef

Strategies can make a big difference in getting the most protein.

Trim Excess Fat: Trimming visible fat before or after cooking can reduce overall fat content.
Opt for Leaner Ground Beef: Check the label and choose the highest lean percentage. Drain excess grease after cooking.
Use Healthy Cooking Methods: Grilling, broiling, and pan-searing with minimal added oils are excellent choices for lean beef. Slow cooking or braising will tenderize the meat.

High-Protein Beef Cuts: A Comparison Table


Beef Cut	Protein (g) per 3.5oz (cooked)	Fat (g) per 3.5oz (cooked)	Calories (approx.)	Best Cooking Method(s)
Top Round (London Broil)	29	4	160	Broiling, Marinating
Bottom Round	28	4	150	Slow Cooking, Braising
Flank Steak	28	7	190	Grilling, Pan-Searing
Sirloin-Tip Side Steak	25	4-5	150-160	Grilling, Pan-Frying
Eye of Round	25	4	136	Slow Cooking, Marinating
Top Sirloin Steak	26	5	150	Grilling, Searing, Stir-fry
Tenderloin (Filet)	26	7	185	Grilling, Searing
95% Lean Ground Beef	26	5	137	Pan-Frying, Crumbling

Conclusion

Lean and affordable cuts, such as Top Round, Eye of Round, and Top Sirloin, are the highest in protein per calorie. Extra-lean ground beef is also versatile. By understanding the nutritional differences between cuts and preparing them appropriately, you can make smarter choices that support your health and fitness goals. Select lean cuts, employ proper cooking methods, and consider portion sizes to get the most nutritional value.

Frequently Asked Questions

Top Round (London Broil) and Bottom Round often top the list, providing around 28-29 grams of protein per 3.5-ounce cooked serving while being very low in fat.

Yes, especially the leaner varieties. 95% lean ground beef is a fantastic source of high-quality protein, providing around 26 grams per 100 grams.

Focus on lean cuts with a high protein-to-fat ratio, such as Top Sirloin, Eye of Round, and lean ground beef. These provide essential amino acids for muscle repair and growth without excess fat.

Fattier cuts like ribeye contain less protein per gram than leaner cuts because the fat content displaces some of the protein. They are higher in calories due to the fat content.

Cooking methods depend on the cut. Lean, tender cuts like Top Sirloin are great for grilling or searing. Tougher cuts like Eye of Round or Bottom Round are best for slow cooking, braising, or marinating.

Cooking can concentrate the protein by removing water, increasing the protein density. Excessive heat or charring can degrade some protein, so proper cooking is key.

Yes, beef liver is extremely nutrient-dense and high in protein, providing about 25 grams per 3-ounce serving. It is also packed with vitamins and minerals.