How Much Protein in 8 oz Steak? A Complete Nutritional Guide

Last updated: November 25, 2025

An 8-ounce (227-gram) raw steak provides 60 to 72 grams of complete protein. The exact protein content depends on the cut of beef. Sirloin is an extra-lean cut. It yields 70 grams of protein.

Ribeye is a marbled cut. It yields 62 grams of protein. Fatty cuts contain less protein per ounce because fat tissue replaces muscle mass. Consuming 8 ounces of steak triggers muscle protein synthesis. It is a suitable protein source for best post-workout meals.

Macronutrient and Energy Matrix of Steak Cuts (per 8 oz Raw)

Below is the nutritional composition of various beef cuts in an 8-ounce raw serving.

Beef Cut Type	Calories (kcal)	Protein (g)	Total Fat (g)	Saturated Fat (g)	Heme Iron (mg)
Top Sirloin	440	70.0	16.0	6.0	5.8
Filet Mignon (Tenderloin)	460	66.0	20.0	8.0	5.2
New York Strip	520	68.0	26.0	10.0	5.4
Ribeye	680	62.0	48.0	20.0	5.0
Flank Steak	380	64.0	12.0	4.8	6.2

Amino Acid Quality and Bioavailability Attributes

Beef protein contains all nine essential amino acids.

• Complete Protein Status: Beef provides amino acids in ratios that match human skeletal muscle demands.
• Leucine Concentration: An 8-ounce steak contains approximately 5.4 grams of leucine. Leucine stimulates the mTOR protein pathway. This pathway initiates muscle tissue hypertrophy.
• Creatine Density: Beef is a natural source of dietary creatine. Creatine increases intracellular phosphocreatine stores. These stores regenerate ATP during explosive exercise. This supports lifting workouts, such as the lifts in our cable hammer curl guide.
• Heme Iron Bioavailability: Red meat contains heme iron. The human intestine absorbs heme iron faster than non-heme plant iron. Iron is required for red blood cell synthesis.

Cooking Effects on Weight and Nutrient Density

Cooking alters the physical properties of steak.

1. Moisture Loss: Heat causes water to evaporate. Intramuscular fat melts and drains from the meat.
2. Weight Reduction: An 8-ounce raw steak yields approximately 6 ounces of cooked meat.
3. Protein Concentration: Total protein grams remain constant during cooking. The protein density per ounce increases as water is lost.
4. Amino Acid Denaturation: High heat denatures protein chains. This physical unfolding improves enzyme accessibility in the stomach.

To track macros accurately, weigh the steak raw. Logging cooked weights leads to underestimation of actual protein intake.

Incorporating Steak into Fitness Diets

• For Cutting (Fat Loss): Choose sirloin or flank steak. These cuts contain less fat. This helps maintain a caloric deficit. Satiety prevents overeating. This matches the strategies in our effective weight loss programs guide.
• For Bulking (Muscle Gain): Choose ribeye or strip steaks. These cuts contain higher calories to help create a caloric surplus.
• Hydration Pairing: Pair steak with non-caloric drinks. Review options in our low-calorie beverage guide.