# How Much Protein Is in Steak?

URL: https://kibora.app/protein-in/steak/
Language: en
Page type: food protein reference
Last Updated: 2026-08-31
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?

### ~20 g protein

about 97 g raw steak

20.0 g protein

### ~25 g protein

about 121 g raw steak

24.9 g protein

### ~30 g protein

about 146 g raw steak

30.1 g protein

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

## One steak serving is easy. The whole day gets harder.

Kibora helps you log meals quickly by photo, voice, barcode, text, or favorites, then shows how protein, calories and the rest of your nutrition add up across your day.

## 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

### 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/)

### Quinoa

4.4 g protein per 100 g cooked quinoa

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

## 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.