# How Much Protein Is in Steak?

URL: https://kibora.app/protein-in/steak/
Language: en
Page type: food protein reference
Last Updated: 2026-09-23
Description: Raw flank steak has about 20.6 g of protein per 100 g. See common serving sizes and why cut and cooking method change steak protein values.
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## How Much Protein Is in Steak?

A 150 g portion of raw flank steak contains approximately 30.9 g of protein.

Per 100 g, raw flank steak contains approximately 20.6 g of protein.

## Protein in steak by serving size

Steak is a category rather than one fixed food. These values use raw flank steak as a clear representative reference; ribeye, sirloin and T-bone differ in fat and calories.

| Serving | Protein | Calories |
| --- | --- | --- |
| 100 g raw flank steak | 20.6 g | 142 kcal |
| 150 g raw | 30.9 g | 213 kcal |
| 200 g raw | 41.2 g | 284 kcal |
| 250 g raw | 51.5 g | 355 kcal |

## Is steak a high-protein food?

Yes. Beef steak is a concentrated animal-protein food and provides all essential amino acids.

A 150 g portion of the reference steak provides about 31 g of protein.

Protein per 100 g rises after cooking because water is lost, so raw and cooked values should not be mixed.

### Very high in protein

58% of calories from protein

## How much steak provides 20–30 g of protein?

Different cuts vary, especially in fat and calories. Use the package or cut-specific entry when precision matters.

### ~20 g protein

97 g

~138 kcal

### ~25 g protein

121 g

~172 kcal

### ~30 g protein

146 g

~207 kcal

## See how your meals add up.

Track protein across your day instead of checking each food separately.

[Start tracking protein](https://my.kibora.app?lang=en)

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## Nutrition data and methodology

Frida lists raw flank steak at 20.6 g protein, 142 kcal and 6.6 g fat per 100 g.

Because “steak” covers many cuts, this page uses one explicit representative cut rather than pretending all steaks have identical nutrition.

### Sources

[Frida Food Data: Beef, flank steak, raw](https://frida.fooddata.dk/food/1759?lang=en)

## Compare protein in similar foods

### Ground beef

18.6 g protein per 100 g raw

[See protein by serving.](https://kibora.app/protein-in/ground-beef/)

### Chicken

24.2 g protein per 100 g grilled chicken

[See protein by serving.](https://kibora.app/protein-in/chicken/)

### Broccoli

2.8 g protein per 100 g raw broccoli

[See protein by serving.](https://kibora.app/protein-in/broccoli/)

## Common questions about protein in steak

### How much protein is in 100 g of steak?

About 20.6 g in the raw flank-steak reference used here.

### How much protein is in 150 g of steak?

Approximately 30.9 g using this reference.

### Is steak high in protein?

Yes. A normal serving can easily provide 25–40 g of protein.

### Does cooked steak have more protein per 100 g?

Usually yes because cooking removes water and concentrates the nutrients.

### Do all steak cuts have the same protein?

No. Protein is fairly similar across cuts, but fat and calorie content can vary substantially.

## How much protein should you eat per day?

Knowing the protein in your steak is useful. Knowing how it fits into your daily protein and macro targets is more useful.