What part of beef is highest in protein?

November 18, 2025 •

3 min read

According to the USDA, a 3.5-ounce serving of cooked, lean beef typically contains between 22-26 grams of protein, making it a powerful source for muscle growth and repair. For those seeking the most protein-dense option, finding what part of beef is highest in protein is crucial, as some cuts offer a superior protein-to-fat ratio.

Quick Summary

The leanest beef cuts, primarily from the round and sirloin primal sections, offer the highest protein concentration with the lowest fat content. Options like Eye of Round, Top Round, and Top Sirloin are top contenders for maximizing protein intake from beef. Proper cooking methods can maintain tenderness in these lean but often tougher cuts.

Key Points

Eye of Round Steak: This is consistently one of the highest protein parts of beef due to its extremely low fat content from being a heavily-worked muscle in the hind leg.
Top Round: Located just above the Eye of Round, this cut also provides a high concentration of protein and very little fat, though it can be tough if not cooked properly.
Top Sirloin: A flavorful and moderately tender lean cut from the loin area, Top Sirloin offers a very good protein-to-fat ratio and is excellent for grilling.
Lean Cuts are Best: The general rule is that the leanest cuts of beef will have the highest protein percentage per serving, as there is less fat displacing the protein content.
Cooking Matters: Proper cooking methods like marinating, braising, or slicing thinly are crucial for tenderizing these high-protein, low-fat cuts to prevent them from becoming dry or chewy.
Round and Sirloin are Key: The most protein-dense cuts generally originate from the round and sirloin primal sections of the cow.

Lean Cuts Deliver the Most Protein

Contrary to popular belief, the highest protein concentration in beef is typically found in the leanest cuts, not the most marbled ones. This is because marbling, or intramuscular fat, displaces protein content per ounce. By choosing cuts from muscles that are exercised more frequently, you get meat with less fat and a higher percentage of protein. These are often found in the leg and hindquarter sections of the animal, known as the 'round'.

The Eye of Round Steals the Spotlight

The Eye of Round steak is consistently ranked among the highest protein beef cuts. Coming from the center of the hind leg, this muscle is heavily used, resulting in very little fat. A 4-ounce serving of Eye of Round can contain around 23-25 grams of high-quality protein with a minimal amount of fat. Its leanness means it can be tougher, but this is easily managed through proper cooking methods. Marinating, slow-cooking, or stir-frying are excellent ways to tenderize this cost-effective protein powerhouse.

Top Round is a Close Contender

Just above the Eye of Round, the Top Round offers a similarly impressive protein profile. A 4-ounce serving of Top Round can pack even more protein, sometimes reaching up to 27 grams, with fat content remaining very low. Like its neighbor, Top Round benefits from slow-cooking or being cut into thin strips for quick-cooking applications like stir-fry to prevent it from drying out.

Sirloin: A Versatile High-Protein Option

The sirloin primal cut also provides some of the leanest, most protein-packed beef. Top Sirloin steak, in particular, offers a great protein-to-fat ratio, making it a popular choice for health-conscious diners. It has a good balance of flavor and tenderness for a lean cut, especially when cooked to medium-rare. A 3-ounce serving of Top Sirloin can provide around 26 grams of protein.

Cooking Methods for High-Protein Cuts

Since the highest-protein cuts are also the leanest, they have less fat to keep them moist during cooking. Using the right technique is essential for a delicious meal. Here is a comparison of cooking methods for lean beef cuts:


Cooking Method	Best For	Cooking Time	Tenderizing Technique
Braising/Stewing	Tougher cuts like Eye of Round, Bottom Round	Long and slow (multiple hours)	Liquid breaks down tough fibers over time
Grilling/Broiling	Top Sirloin, Flank Steak	Quick, high heat	Marinating beforehand, slicing against the grain after cooking
Stir-Frying	Eye of Round, Top Round, Sirloin Tip	Quick, high heat	Slice thinly against the grain before cooking
Slow Cooking	Roasts (Eye of Round, Top Round)	Low and slow (hours)	Gentle, long heat breaks down connective tissues

Preparing Lean Beef for Maximum Flavor and Tenderness

Marinate: A simple marinade with an acidic component (like vinegar or lemon juice) can help tenderize tougher cuts like Eye of Round.
Slice Against the Grain: For grilled or broiled steaks, always slice the meat against the grain. This shortens the muscle fibers, making each bite more tender.
Don't Overcook: Lean meat can become dry and chewy if overcooked. For steaks, cook to medium-rare to maintain moisture and tenderness.
Rest the Meat: After cooking, let your beef rest for 5-10 minutes. This allows the juices to redistribute, ensuring a more succulent result.

Conclusion

When it comes to answering what part of beef is highest in protein, the leanest cuts from the 'round' and 'sirloin' primal sections are the clear winners. Cuts like Eye of Round, Top Round, and Top Sirloin offer the best protein-to-fat ratio, making them ideal for muscle-building and healthy eating. While they may require a bit more attention in the kitchen to remain tender, using techniques like marinating, slow-cooking, or slicing against the grain will yield a delicious, protein-rich meal. By selecting these cuts, you can maximize your protein intake without the excess fat and calories found in more marbled steaks. For further reading on nutritional values, the USDA provides a comprehensive database of food composition.

Note: Protein and fat content can vary based on factors like the animal's diet (grass-fed vs. grain-fed) and the specific trimming of the cut. Always check the nutrition label for the most accurate information.

Frequently Asked Questions

The Eye of Round steak is among the most protein-dense beef cuts, with Top Round and Top Sirloin also offering exceptionally high protein content relative to their low fat levels.

Extra-lean ground beef (like 97/3) is an excellent source of protein, with a 4-ounce serving providing around 25 grams. While very high, some solid muscle cuts from the round or sirloin can have slightly higher protein density.

Leaner cuts, which have less marbling (intramuscular fat), have a higher percentage of their total weight comprised of muscle, which is pure protein. The more fat present, the less protein there is per ounce.

To tenderize lean, tough cuts, you can use methods like marinating with an acidic ingredient, slow-cooking or braising, or slicing the meat thinly against the grain after cooking.

Both come from the hind leg ('round'), but Eye of Round comes from the center and is slightly tougher than Top Round, which is just above it. Both are very lean and high in protein.

Generally, yes. Fattier cuts like Ribeye or Brisket have more calories and fat, which means they have a lower protein-to-fat ratio compared to leaner cuts. They still contain significant protein, but with more total calories.

The diet of the cattle (e.g., grass-fed vs. grain-fed) can slightly affect the overall fat and fatty acid composition of the meat, but the total protein content of the lean muscle tissue remains fairly consistent.