Protein Content of Beef, Steak, Jerky, Ribs and other Meats
The chart shows how much protein is in various types of steak, lean steak, ground beef and other meats. Protein content of steak, beef and meat is important to know for dietary purposes. This can help determine the leanest cuts for bodybuilders as well as those on a weight loss diet.
This information can assist those desiring a healthy diet consisting of high protein foods, or where tracking protein, carbs and fat intake is necessary.
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Also See Protein Content of Chicken, Turkey and Poultry
Toward the bottom of the chart are Omaha Steaks nutrition information. These values are taken directly from their website showing protein as well as and fat content of various cut of steak.
Also see the following articles for additional information on Steak Protein content;
Steak Nutrition Facts and Health Benefits
How Much Protein Is in 9 Ounces of Steak?
Beef 101: Nutrition Facts and Health Effects
Protein content of Steak & Beef Products Table
this table lists how much protein is in steak and beef. As you will notice, the higher the fat content is by weight, the amount of protein will decrease. Higher fat content will also dramatically increase total calories.
Protein and carbohydrates have 4 calories per gram, whereas fat contains a whopping 9 calories per gram!
| Meat | Protein Grams | Carb Grams | Fat Grams | Calories |
| 8 ounce beef brisket | 48 | 0 | 17 | 352 |
| 8 ounces corned beef | 32 | 0 | 34 | 448 |
| 8 ounce flank steak | 48 | 0 | 16 | 352 |
| 4 ounces ground beef 95% lean | 24 | 0 | 6 | 152 |
| 4 ounces ground beef 90% lean | 24 | 0 | 11 | 196 |
| 4 ounces ground beef 85% lean | 20 | 0 | 17 | 240 |
| 4 ounces ground beef 80% lean | 20 | 0 | 22 | 284 |
| 4 ounces ground beef 75% lean | 16 | 0 | 28 | 328 |
| 4 ounces ground beef 70% lean | 16 | 0 | 34 | 372 |
| 1 ounce beef jerky | 9 | 0 | 7 | 116 |
| 8 ounce beef liver | 48 | 0 | 8 | 312 |
| 8 ounce porterhouse steak | 43 | 0 | 42 | 560 |
| 3 large beef ribs | 34 | 0 | 37 | 474 |
| 4 ounce roast beef | 14 | 1 | 5 | 106 |
| 8 ounce top sirloin | 48 | 0 | 29 | 456 |
| 8 ounce T-bone steak | 44 | 0 | 35 | 496 |
| Top sirloin (3 oz cooked) | 18 | 0 | 3 | 108 |
| Eye of Round (3 oz cooked) | 18 | 0 | 3 | 105 |
| Bottom round (3 oz cooked) | 18 | 0 | 3 | 108 |
| Top Round (3 oz cooked) | 19 | 0 | 4 | 119 |
| Strip Steak (3 oz cooked) | 18 | 0 | 9 | 161 |
| Tri-Tip (3 oz cooked) | 18 | 0 | 6 | 138 |
| 8 ounce tenderloin | 48 | 0 | 25 | 560 |
Omaha Steaks Protein Content Table
| Omaha Steak Product | Protein Grams | Carb Grams | Fat Grams | Calories |
| Omaha Steaks Standard Filet Mignon 4 oz. | 20 | 0 | 27 | 330 |
| Omaha Steaks Standard Filet Mignon 5 oz. | 28 | 0 | 25 | 350 |
| Omaha Steaks Standard Filet Mignon 10 oz. | 50 | 0 | 67 | 820 |
| Omaha Steaks Butchers Cut Filet Mignon 6 oz. | 38 | 0 | 12 | 270 |
| Omaha Steaks Private Reserve Filet Mignon 6 oz. | 30 | 0 | 40 | 490 |
| Omaha Steaks Top Sirloin 6 oz. | 36 | 0 | 14 | 290 |
| Omaha Steaks Top Sirloin 8 oz. | 49 | 0 | 19 | 390 |
| Omaha Steaks Rib Eye 8 oz. | 51 | 0 | 12 | 310 |
| Omaha Steaks Rib Eye 10 oz. | 64 | 0 | 15 | 390 |
| Omaha Steaks Bison Boneless Strip Steak 8 oz. | 51 | 0 | 12 | 300 |
| Omaha Steaks Bison Rib Eye 8 oz. | 51 | 0 | 22 | 410 |
Taking a look at the tables above, you can see that the protein content of steak and beef can vary by quite a lot. The content of fat in different cuts of meat and steak also varies dramatically.
Bodybuilders and strength athletes can use this table to tweak their diets by comparing cuts and stay away from the higher fat content.
Steak & Beef Protein Cost
Steak is, of course one of the more expensive sources of high quality protein. If you are looking for the least expensive sources, you may look at chicken and canned tuna. Protein powders are, believe it or not, gram for gram one of the cheapest protein sources.
Bodybuilders for example need 1-1.5 grams of high quality protein per pound of bodyweight per day for optimum growth. This means upwards of 200-300 grams of protein per day!! This is not cheap, so finding a good quality, low price source is important.