Protein by serving size
100g
32g
150g
48g
200g
64g
250g
80g
170 calories per 100g · 18.9g protein per 100 calories
Figures are per 100g cooked (lean rump steak, grilled, no added fat). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Beef, rump steak, lean, grilled, no added fat, F000738
Log steak (rump) in HitProtein →
Steak is a dense, complete protein source — a 200g serve of lean grilled rump has about 64g of protein, a large share of most people's daily protein target in one meal, along with iron, zinc and B12.
Other forms and varieties
Use the figure that matches how you weigh your food. Cooking changes the water content, so raw and cooked figures differ.
| Form | Protein per 100g | Calories per 100g |
|---|---|---|
| Cooked (shown above)FSANZ AFCD Release 3.0 — Beef, rump steak, lean, grilled, no added fat, F000738 | 32g | 170 |
| RawFSANZ AFCD Release 3.0 — Beef, rump steak, lean, raw, F000739 | 20.4g | 108 |
Why the number varies
Protein content varies more by leanness than by cut name. Lean grilled sirloin comes in at 30.5g per 100g, close to rump's 32g. A fattier, heavily marbled cut has more calories from fat and less protein per 100g, simply because fat is taking up some of that 100g instead of lean meat.
Cooking changes the number too. Raw lean rump is 20.4g per 100g; grilling drives off water and concentrates the protein. A well-done steak has lost more water than a rare one, so its protein per 100g is a little higher again.
Ways to use it
- Pair with a carb source and vegetables for a balanced, high-protein dinner
- Slice leftover steak cold into salads or wraps the next day
- Choose leaner cuts (rump, sirloin, eye fillet) if you're also watching total calories
Related
From the HitProtein blog
- Does cooking increase protein? Raw vs cooked explained
- High protein foods ranked by protein per calorie
FAQs
How much protein is in a 200g steak?
About 64g for lean rump steak, grilled — 32g per 100g scaled up. A fattier cut will come in lower.
Does the cut of steak change the protein content much?
Leanness matters more than the specific cut name. Lean grilled rump is 32g per 100g and lean grilled sirloin is 30.5g. Heavily marbled cuts have less protein per 100g, since fat displaces some of the lean meat.
How much protein is in 100g of steak (rump)?
About 32g of protein per 100g cooked (lean rump steak, grilled, no added fat).
How much protein is in 150g of steak (rump)?
About 48g of protein, based on 32g per 100g.
How much protein is in raw steak (rump)?
About 20.4g of protein per 100g (Beef, rump steak, lean, raw), compared with 32g per 100g cooked.
How many calories are in steak (rump)?
About 170 calories per 100g, which works out to 18.9g of protein per 100 calories.
How does steak (rump) compare with other meat foods?
Of the 14 meat foods on this site, steak (rump) ranks number 2 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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