When it comes to high-quality, complete protein, few foods compare to steak. It contains all nine essential amino acids and is highly bioavailable, meaning your body can absorb and use its protein content efficiently. But if your target is 90 grams of protein in one sitting, how much steak do you actually need to eat?

Protein Content in Steak

The amount of protein in steak depends on the cut and whether it is raw or cooked. On average:

• Raw beef (e.g., sirloin, ribeye, tenderloin) contains about 20–22 grams of protein per 100 grams (3.5 ounces).
• Cooked beef contains about 26–31 grams of protein per 100 grams, depending on how much moisture is lost during cooking.

Cooking reduces the weight of steak as it loses water and fat, but it does not significantly reduce the total protein. Instead, protein becomes more concentrated per gram in the cooked portion.

Raw Weight Needed for 90g Protein

Using the lower end of raw steak protein density (20g per 100g):

• To get 90g protein:
  90 ÷ 0.20 = 450 grams raw steak
  That’s about 1 pound (16 ounces) of raw steak.

If the cut is leaner or higher in protein (closer to 22g per 100g):

• 90 ÷ 0.22 = ~410 grams raw steak
  Roughly 14.5 ounces of raw steak.

Cooked Weight Needed for 90g Protein

If using cooked steak, which has more concentrated protein:

• At 28g per 100g cooked:
  90 ÷ 0.28 = ~321 grams cooked steak
  About 11.3 ounces cooked.
• At 31g per 100g cooked:
  90 ÷ 0.31 = ~290 grams cooked steak
  Around 10.2 ounces cooked.

What This Looks Like

• A large ribeye steak: Often weighs around 16 oz raw (450g), which is enough to hit 90g protein.
• Two smaller sirloins: Each about 7–8 oz cooked could also get you there.
• A single thick-cut filet mignon would fall short unless significantly upsized.

Important Considerations

• Fat content varies by cut and will affect total calories, but not protein.
• Marinades and cooking methods (e.g., grilling vs. pan-frying) may slightly impact moisture loss, not protein.
• For leaner intake, top sirloin, eye of round, or flank steak provide more protein per calorie compared to fattier cuts like ribeye.

Conclusion

To consume 90 grams of protein from steak, you’ll need roughly 400–450 grams (14–16 oz) of raw steak or 290–320 grams (10–11 oz) of cooked steak, depending on the cut and cooking method. This makes steak a practical and dense source of animal protein for anyone aiming to meet high daily protein requirements.