How much raw steak is needed to get 100g of pure protein?

Because raw Pasture-Raised Beef contains approximately 21g to 23.5g of protein per 100g (approx. 6g to 6.6g per ounce), you need approximately 15.0 to 16.8 ounces (approx. 1.0 lb) of raw steak to yield 100g of pure protein.

Does cooking meat reduce its protein content?

No. Cooking evaporates water and renders fat, which increases the protein concentration per ounce of cooked meat. Total amino acid mass remains intact unless meat is severely charred to carbon.

Why does Pasture-Raised Beef have a higher DIAAS score than plant protein?

Pasture-Raised Beef has a DIAAS score of 1.30+ because its amino acid profile matches human physiological requirements with over 95% ileal digestibility and zero plant antinutrients like phytates or trypsin inhibitors.

Should I weigh my meat raw or cooked when tracking daily protein targets?

Weighing raw is the most consistent method because moisture loss during cooking fluctuates based on pan heat, doneness, and resting time. If weighing cooked, select a verified cooked entry in your nutrition tracker (e.g., ~8.5g protein per cooked ounce of beef).

How much water weight is typically lost across different cooking methods?

Moisture loss ranges from 15% for precision sous-vide (130°F), 20% for reverse searing, 25% for medium pan-searing, and up to 32%–35% for high-heat well-done grilling where actin cross-linking forces out internal moisture.

How does fat percentage in ground beef affect the required raw purchase weight?

Higher-fat blends like 80/20 contain slightly less raw protein (~19.5g/100g) compared to 90/10 (~21.5g/100g). You need approximately 18.1 oz of raw 80/20 beef to yield 100g protein versus 16.4 oz of 90/10 beef.

Protein Goal to Raw & Cooked Meat Quantity Converter

Stop guessing at the butcher counter. Input your target daily protein goal and instantly calculate the exact raw purchase weight and cooked edible weight across 8 primal pasture-raised meats, accounting for cooking shrinkage, moisture loss, and DIAAS bioavailability.

Pro Tip for Protein Goal to Raw & Cooked Meat Quantity Converter: Always measure with an instant-read thermometer probe and rest pasture-raised meats on an elevated wire rack for optimal juiciness and flavor retention.

Variables & Parameters

Target Protein Goal 175 grams

Meat Cut / Primal Selection

Cooking Method & Shrinkage

Calculated Targets

Primary Target

Optimal Target

Raw Butcher Oz

Raw Butcher Lbs

Cooked Plated Oz

Total Intrinsic Cals

Daily Protein Goal	Raw Butcher Ounces	Raw Butcher Pounds	Cooked Plated Yield	Weekly Butcher Quantity
100g Protein / day	15.4 oz	0.96 lbs / day	12.0 oz cooked	6.7 lbs / week
150g Protein / day (Optimal)	23.1 oz	1.44 lbs / day	18.0 oz cooked	10.1 lbs / week
175g Protein / day	26.9 oz	1.68 lbs / day	21.0 oz cooked	11.8 lbs / week
200g Protein / day	30.8 oz	1.92 lbs / day	24.0 oz cooked	13.5 lbs / week

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