Learn the nutritional content of your favorite beef dishes with our Beef Protein Calculator. Whether you’re a fitness enthusiast, a nutrition expert, or simply aiming to optimize your diet, this tool provides accurate insights into the nutrients found in various cuts of beef, helping you make informed dietary choices.
Example: Top sirloin steak, broiled
45.9g of protein
6 oz (170.1 g) of top sirloin steak, broiled, has 45.9 g of protein, by cooked weight.
You entered the weight after cooking. Cooking drives water out (USDA: 66 g of water per 100 g raw, 58 g cooked), so 100 g of cooked top sirloin steak holds 27.0 g of protein against 20.3 g raw. Enter your own portion above to replace this example.
Calories
413 kcal
Fat
24.2 g
Saturated fat: 9.5 g.
Iron
2.94 mg
Zinc
8.28 mg
| Nutrient | In 170 g | Per 100 g |
|---|---|---|
| Protein | 45.9 g | 27.0 g |
| Calories | 413 kcal | 243 kcal |
| Fat | 24.2 g | 14.2 g |
| Saturated fat | 9.5 g | 5.6 g |
| Cholesterol | 156 mg | 92 mg |
| Water | 99.3 g | 58.4 g |
| Vitamin B12 | 2.7 mcg | 1.59 mcg |
| Vitamin B6 | 0.96 mg | 0.56 mg |
| Niacin (vitamin B3) | 12.2 mg | 7.18 mg |
| Iron | 2.94 mg | 1.73 mg |
| Zinc | 8.28 mg | 4.87 mg |
| Selenium | 49.7 mcg | 29.2 mcg |
| Phosphorus | 356 mg | 209 mg |
| 6 oz of each cut | Protein |
|---|---|
| Top sirloin steak (yours)Broiled | 45.9 g |
| Ribeye steakGrilled | 42.3 g |
| Ground beef, 80% leanBroiled patty | 43.8 g |
| Ground beef, 85% leanBroiled patty | 44.1 g |
| Ground beef, 90% leanBroiled patty | 44.4 g |
| Ground beef, 93% leanBroiled patty | 44.6 g |
| 6 oz of top sirloin steak, each way | Protein |
|---|---|
| RawWater: 66 g per 100 g | 34.5 g |
| Broiled (yours)Water: 58 g per 100 g | 45.9 g |
| Lean label test, per 100 g as sold | Amount | Lean limit |
|---|---|---|
| FatAs sold: Top sirloin steak, raw | 12.7 g | under 10 g |
| Saturated fat | 5.1 g | 4.5 g or less |
| Cholesterol | 75 mg | under 95 mg |
| Label it can carryExtra lean needs under 5 g fat, under 2 g saturated fat and under 95 mg cholesterol. Both labels also apply per serving, which this check does not test. | Neither |
| Next steps |
|---|
| Find your daily protein targetOur protein calculator works it out from your weight, age and goal. Add it above to see how much of it this covers. |
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Values: USDA FoodData Central (SR Legacy), FDC ID 168727, Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled, per 100 g, times your 170.1 g. Ounces and pounds: NIST SP 811. Lean limits: 9 CFR 317.362(e).
How to Use the Beef Protein Calculator
Follow these simple steps to get a detailed analysis of your beef meal’s nutritional content:
- Select Beef Cut: Choose from popular options such as Sirloin, Ribeye, and Ground Beef.
- Enter Beef Weight: Specify the weight of the beef in grams, ounces or pounds. Accurate weight input ensures precise nutritional calculations.
- Choose Cooked or Raw: Tell the calculator whether you weighed the beef raw or cooked, and how it was cooked: broiled sirloin, grilled ribeye, or ground beef as a broiled patty or pan-browned crumbles. Cooking drives out water, so 100 grams of cooked beef has more protein than 100 grams of raw beef.
- Enter Your Daily Protein Target (Optional): Input your daily protein target in grams, if you know it. The results then show what share of it the beef covers and how much is still to eat today.
- Calculate: Click “Show the nutrients” to see the results for what you entered. The calculator will offer a comprehensive nutritional breakdown, including protein, calories, fats, vitamins, and minerals.
Understanding the Results
The results card opens with the protein in your portion and one sentence that repeats what you entered: the cut, the weight with its equivalent in grams, and whether you weighed it raw or cooked. A second sentence explains how that choice changes the figure. Then you get:
- Protein: Displays the protein content of the beef dish based on the inputs you provided.
- Share of Your Daily Target: Shown only when you enter a target. It gives the share of your target this portion covers and how much protein is still to eat today.
- Calories: Shows the calculated calorie content of the beef dish.
- Fat: Indicates the fat content of the beef.
Additionally, a nutrient table gives the vitamin and mineral content for your portion and per 100 grams:
- Vitamins: Lists the amounts of vitamin B12, vitamin B6 and niacin in your portion.
- Minerals: Lists the amounts of iron, zinc, selenium and phosphorus in your portion.
Use the “Print” button on the results card to keep a copy for your reference.
Benefits of Using the Beef Protein Calculator
- Accurate Nutritional Information: Precise data to support your dietary goals.
- Tailored to Your Needs: Personalized insights based on your input, helping you manage your protein intake effectively.
- Health and Wellness Focused: Empowering you with knowledge to make healthier food choices.
Understanding Beef Nutrition
Beef is a rich source of high-quality protein and essential nutrients. Here’s how the cuts in the calculator compare, using USDA values:
- Sirloin: Has more protein than ribeye, 27.0 grams per 100 grams broiled against 24.9 grams grilled. USDA’s top sirloin, trimmed to 1/8 inch of fat, has 12.7 grams of fat and 5.1 grams of saturated fat per 100 grams raw, too much for a “lean” label (under 10 grams of fat and 4.5 grams or less of saturated fat). It has the least vitamin B12 and iron of the cooked beef in the calculator: 1.59 mcg and 1.73 mg per 100 grams.
- Ribeye: Marbled with fat, at 16.7 grams per 100 grams raw against 12.7 grams for top sirloin. Grilled, it has more zinc than sirloin (6.34 mg against 4.87 mg per 100 grams), but the least protein (24.9 grams) and phosphorus (163 mg) per 100 grams of the cooked beef in the calculator.
- Ground Beef: The calculator covers 80, 85, 90 and 93% lean, and the lean percentage sets the fat: 20 grams per 100 grams raw at 80% lean, 7 grams at 93%. Only 93% lean passes the “lean” label test. Cooked, ground beef has 25.8 to 28.9 grams of protein per 100 grams and more vitamin B12 and iron than either steak, but less vitamin B6 (0.37 to 0.43 mg against 0.56 mg for sirloin and 0.50 mg for ribeye).
FAQ’s
What is the best beef cut for high protein?
Per 100 grams cooked, 93% lean ground beef browned as crumbles comes out highest in the calculator at 28.9 grams. Of the steaks, top sirloin has more than ribeye (27.0 grams broiled against 24.9 grams grilled), and ribeye is the lowest of the cooked choices. A 6 oz cooked portion gives 42.3 grams (ribeye) to 49.1 grams (93% lean crumbles).
How does cooking method affect beef nutrition?
Cooking drives water out of beef, so cooked beef carries more protein per 100 grams than raw beef. The protein is not destroyed. That is why the calculator asks whether you weighed the beef cooked or raw.
Is beef a good source of vitamins and minerals?
Yes. Per 100 grams cooked, the beef in the calculator has 1.6 to 2.8 mcg of vitamin B12 and 4.9 to 7.0 mg of zinc, plus vitamin B6, niacin, iron, selenium and phosphorus. The results list each one for your portion.
Try the Beef Protein Calculator Today!
Empower your dietary decisions with precise and reliable nutritional information. Use our Beef Protein Calculator to make the most of your meals and support your health and fitness journey.
Also Read: How Much Protein Is Too Much?
Related:
- Chicken Protein Calculator
- Egg Protein Calculator
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- Ideal Body Weight Calculator
