~20 g protein
97 g~138 kcal
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.
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PROTEIN BY SERVING
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 |
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PROTEIN QUALITY
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.
PUT IT IN CONTEXT
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.
~25 g protein
121 g~172 kcal
~30 g protein
146 g~207 kcal
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.
Compare protein in similar foods
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.
MACRO CALCULATOR
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.