How Much Protein in Steak? All Cuts Compared

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

protein in steak all cuts sirloin ribeye flank

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Steak protein per 3oz cooked: sirloin = 26g (207 cal), eye of round = 25g (145 cal — most protein per calorie), flank steak = 24g (158 cal), ribeye = 22g (232 cal). Lean cuts (eye of round, flank, sirloin) give the most protein per calorie. Steak also contains creatine (0.9g/oz) that directly supports muscle performance.

🔬 Nutrition Facts — Per 3oz Sirloin Steak (85g cooked)

Source: USDA FoodData Central · 2026

207

Calories (kcal)

Protein26g

Carbohydrates0g

Fat8g

Fiber0g

Sugar0g

Sodium52mg

🥗 Key Ingredients & Nutrients at a Glance

💪26g (sirloin)Protein

🔥207 kcalCalories

🧈8gFat

🍚0gCarbs

🍽️0.9g/ozCreatine

💊58% DVVitamin B12

🍽️49% DVZinc

💊15% DVHeme Iron

📊 Quick Facts

•🥩 Most protein/calorie: Eye of round — 25g protein, 145 cal per 3oz
•🥩 Best flavor + lean: Sirloin — 26g protein, 207 cal per 3oz
•🥩 Best budget: Flank steak — 24g protein, 158 cal per 3oz
•🥩 Richest cut: Ribeye — 22g protein, 232 cal (higher fat)
•⭐ Creatine: 0.9g per oz — directly fuels muscle energy
•⭐ Iron: Heme iron 3x more absorbable than plant sources
•💡 Tip: 3oz = standard serving; 6oz restaurant portion has 2x these values

🚨 Top Problems — Solved

❌ Problem

You want steak protein but restaurant portions are 12–16oz with 90+ grams protein

✅ Solution

A 3oz cooked steak = 26g protein, 207 cal. A 12oz restaurant steak = 104g protein — more than most people need in one sitting (MPS maxes at ~40g per meal). Order the smaller 6–8oz cut, or take half home. You get the same protein benefits with half the cost and calories.

❌ Problem

You're unsure if red meat is healthy enough to eat regularly for protein

✅ Solution

Lean unprocessed red meat (sirloin, flank, eye of round) consumed 3–4x/week shows no increased cardiovascular risk in most studies. The key is 'lean' and 'unprocessed' — not bacon or sausage. Steak provides nutrients (B12, zinc, heme iron, creatine) not found in plant proteins at equivalent doses.

❌ Problem

Steak is expensive — hard to afford as a daily protein source

✅ Solution

Budget steak options per lb: eye of round ($4–6/lb), flank steak ($6–8/lb), skirt steak ($5–7/lb) — all lean with 25–26g protein/3oz. Chuck roast for slow cooking: $4–5/lb with 24g protein/3oz when cooked. Costco sells 10-lb flank steak for ~$5/lb.

❌ Problem

You overcook steak and it becomes tough and unpleasant

✅ Solution

For lean cuts: medium-rare (130–135°F internal) is critical. Tough lean steak = overcooked (over 160°F). Use a meat thermometer. Rest 5–10 min after cooking (redistributes juices). Always slice against the grain for flank and skirt steak — dramatically improves tenderness.

Steak Protein by Cut: Ranked

Cut (3oz cooked)	Protein	Calories	Fat
Eye of round (leanest)	25g	145 cal	4g
Top round	26g	167 cal	6g
Flank steak	24g	158 cal	6g
Sirloin	26g	207 cal	8g
NY Strip	25g	214 cal	10g
Tenderloin/filet	22g	215 cal	9g
T-bone	22g	221 cal	14g
Ribeye	22g	232 cal	16g

Values approximate based on USDA data for cooked weight. Values may vary by aging and trimming.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How much protein is in steak?

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Steak protein per 3oz (85g) cooked: sirloin = 26g protein (207 cal), ribeye = 22g (232 cal), filet mignon = 22g (215 cal), flank steak = 24g (158 cal), NY strip = 25g (214 cal). Lean cuts like sirloin and flank provide the most protein per calorie.

How many grams of protein in a 6oz steak?

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6oz cooked steak: sirloin = 52g protein (414 cal), ribeye = 44g (464 cal), flank = 48g (316 cal), NY strip = 50g (428 cal). A 6oz lean steak provides more protein than most people need at a single meal for maximal muscle protein synthesis (~40g is the upper effective limit).

What steak has the most protein?

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Highest protein steaks per oz: sirloin (9g/oz), NY strip (8.7g/oz), flank steak (8.6g/oz), skirt steak (8.5g/oz). Fatty cuts like ribeye (7.3g/oz) have less protein per oz because fat replaces protein tissue. For maximum protein per calorie, choose leaner cuts.

Is steak good for building muscle?

How does steak compare to chicken for protein?

What is the leanest steak for weight loss?

How many calories and protein in ribeye steak?

Does cooking method affect steak's protein?

Is steak good for weight loss?

How much protein in ground beef vs steak?

Does red meat raise cancer risk?

What vitamins and minerals does steak have?

Is grass-fed steak more nutritious?

What is the best steak for bodybuilding?

How many grams of protein per pound of steak?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.