How many grams of protein are in 1 ounce of cooked steak?

One ounce of cooked pasture-raised steak provides approximately 7.8g (Ribeye) to 8.9g (Top Sirloin) of complete protein.

Why does cooked meat have more protein per ounce than raw meat?

Cooking evaporates water (approx. 20% to 30% moisture loss), which concentrates the remaining protein into a smaller, denser cooked mass without altering the amino acid quantity.

Which meat has the highest protein density per ounce?

Cooked wild game (bison, elk) and skinless pasture-raised chicken breast offer the highest protein densities, reaching 9.2g to 9.5g of protein per cooked ounce.

How many grams of protein are in an 8 oz raw vs cooked steak?

An 8 oz raw sirloin steak yields ~53g protein (and cooks down to ~6 oz). An 8 oz cooked sirloin steak yields ~71g protein (which required ~10.7 oz of raw meat to prepare).

Why do fatty meats have less protein per ounce than lean meats?

Lipids displace intracellular muscle fibers. In 80/20 beef or ribeye, fat takes up volume and weight, reducing protein per raw ounce to ~5.5g–6.0g compared to ~6.6g–6.9g in lean cuts.

Does searing meat lock in juices and preserve raw weight?

No, searing does not form an impermeable moisture barrier. Searing creates flavorful Maillard browning, but meat loses 20%–25% moisture regardless of how hard the exterior is seared.

Protein Per Ounce (oz) Meat & Poultry Calculator

Why raw meat delivers 5.5g - 7.0g of protein per ounce while cooked meat delivers 7.5g - 9.5g per ounce. Calculate exact protein, fat, and caloric yields per ounce across 10 distinct beef, poultry, pork, game, and fish cuts.

Pro Tip for Protein Per Ounce (oz) Meat & Poultry Calculator: 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

Meat & Poultry Selection

Weighing State

Portion Size (oz) 8 oz

Calculated Targets

Primary Target

Optimal Target

Total Protein Yield

Protein Density Single Oz

Total Fat Yield

Total Caloric Yield

Counterpart Weight

Meat Cut	Raw Protein / oz	Cooked Protein / oz	Typical Shrinkage	Calories / Cooked oz
Pasture Chicken Breast	6.8 g / oz	9.2 g / oz	25%	46 kcal
pasture-raised Top Sirloin	6.65 g / oz	8.9 g / oz	22%	52 kcal
Filet Mignon (Tenderloin)	6.75 g / oz	8.6 g / oz	22%	51 kcal
pasture-raised New York Strip	6.45 g / oz	8.3 g / oz	23%	68 kcal
marbled American ribeye Steak	5.95 g / oz	7.7 g / oz	24%	86 kcal
80/20 Ground Beef (Drained)	5.50 g / oz	7.4 g / oz	28%	72 kcal
Wild Sockeye Salmon	6.25 g / oz	7.9 g / oz	20%	61 kcal
Heritage Pork Chop	6.20 g / oz	8.1 g / oz	24%	58 kcal

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