How Much Protein Is in Steak and Pork Chops?
Protein content of popular steak cuts (ribeye, sirloin, filet mignon) and pork chops - with per-serving data from the USDA.
Steak and pork chops are protein-rich centrepieces for any meal. But protein content varies significantly between cuts. Here is a complete guide.
All data is from the USDA FoodData Central database and refers to cooked meat with visible fat trimmed.
Protein in Steak by Cut
| Cut (cooked, trimmed) | Protein per 100g | Protein per 8oz (227g) |
|---|---|---|
| Sirloin | 29g | 66g |
| Ribeye | 27g | 61g |
| Filet mignon (tenderloin) | 28g | 64g |
| Strip steak (NY strip) | 28g | 64g |
| Flank steak | 29g | 66g |
| Skirt steak | 27g | 61g |
An 8oz sirloin or flank steak delivers about 65g of protein - that is over half the daily target for most people.
Leaner cuts like sirloin and flank have slightly more protein per gram because they have less intramuscular fat compared to ribeye.
Protein in Pork Chops
| Cut (cooked, trimmed) | Protein per 100g | Protein per chop (~150g) |
|---|---|---|
| Bone-in pork chop | 27g | 41g |
| Boneless pork chop | 29g | 44g |
| Pork tenderloin | 30g | 45g |
A single boneless pork chop provides roughly 44g of protein - comparable to a chicken breast. Pork tenderloin is one of the leanest red meat options available.
Steak vs. Other Protein Sources
| Food (cooked) | Protein per 100g |
|---|---|
| Sirloin steak | 29g |
| Pork chop (boneless) | 29g |
| Chicken breast | 31g |
| Ground beef (90/10) | 28g |
| Eggs | 13g |
Steak and pork chops are in the same protein-density tier as chicken breast and lean ground beef.
Nutritional Bonuses
Beyond protein, red meat provides:
- Iron (heme form) - more bioavailable than plant-based iron
- Zinc - important for immune function and testosterone production
- B12 - essential for energy and nervous system health
- Creatine - supports strength and power output
Tips for Choosing and Cooking
- Pick sirloin, flank, or tenderloin for the highest protein-to-fat ratio.
- Don't overcook - well-done steaks lose more moisture, but protein content per serving stays similar.
- Pair with vegetables and a carb source for a balanced, high-protein meal.
- Track your portions - an 8oz steak is a larger serving than most people realise. Log it in Protein Pal to keep your daily count accurate.
The Bottom Line
Most steak cuts deliver 27–29g of protein per 100g when cooked. Pork chops are comparable at 27–30g per 100g. Both are excellent, nutrient-dense protein sources - especially leaner cuts like sirloin, flank steak, and pork tenderloin.