How Much Beef steak (sirloin, cooked) for 30g Protein? | Nutrition Goal Calculator

Find out exactly how many grams of Beef steak, sirloin, cooked you need to eat to get 30g of protein. Includes serving tables, cooked equivalent, and multi-food comparison. USDA data.

How Much Beef steak (sirloin, cooked) for 30g Protein?

To get 30g of protein from Beef steak, sirloin, cooked, you need to eat 103g. Use the tables below to find amounts for other goals, compare to alternative foods, and understand your daily intake in context.

Beef steak Needed for 30g Protein

To get 30g of protein from Beef steak, you need 103g of Beef steak, sirloin, cooked.

Formula: 30 ÷ 29g/100g × 100 = 103.4g

What Does 103g of Beef steak (sirloin, cooked) Look Like?

Amount: 103g of beef steak (sirloin, cooked). Use a kitchen scale for accuracy.

Cooked and Raw Goal Logging

State	Amount	Rule
Source amount	103g	Amount needed from the listed source record.
Cooked logging	use cooked source	No trusted cooked-yield factor is listed; use a matching cooked USDA entry.

Full Nutrition Profile for 103g of Beef steak

Nutrient	Per 103g
Weight	103g	Amount to eat
Calories	214 kcal	-
Protein	30g	✓ Goal: 30g
Carbohydrates	0g	-
Fat	10.3g	-

Beef steak: Grams Needed for Any Protein Goal

Protein Goal	Beef steak needed	Calories this brings
5g protein	17g	36
10g protein	34g	71
15g protein	52g	107
20g protein	69g	143
25g protein	86g	178
30g protein	103g	214
40g protein	138g	286
50g protein	172g	357
75g protein	259g	535
100g protein	345g	714

Which Food Gets You 30g Protein Fastest?

Food	Grams needed	Calories this brings	Protein per 100g
Beef steak	103g	213	29g/100g
Chicken breast	133g	160	22.5g/100g
Chicken breast	97g	160	31g/100g
Chicken thigh	178g	372	16.9g/100g
Chicken thigh	116g	287	25.9g/100g
Ground beef (80% lean)	174g	442	17.2g/100g

103g of Beef steak in Volume Measures

Volume Measure	Amount
US cups	0.41 cups
Tablespoons	6.6 tbsp
Millilitres	97.6 mL

Is 30g Protein Enough?

The reference daily intake (RDI) for protein is 50g per day for adults on a 2000-calorie diet.

Your goal of 30g represents 60% of the daily reference. You'd still need 20g more from other sources to hit the full daily target.

Note: actual requirements vary by body weight, activity level, age, and health goals. A registered dietitian can provide personalized guidance.

Beef steak Benefit Signals

Lean protein: Provides 29 g protein per 100 g. Basis: protein >= 20 g per 100 g.

Beef steak Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	30 g	50 g	60%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Beef steak

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chicken	168 g	Meat	+0 g	+9 kcal	+106 mg
Chicken	163 g	Meat	+0 g	-10 kcal	+148 mg
Beef	142 g	Meat	+0 g	-11 kcal	+64 mg
Beef	140 g	Meat	+0 g	-17 kcal	+63 mg
Chicken	126 g	Meat	+0 g	-18 kcal	+147 mg
Chicken	161 g	Meat	+0 g	+18 kcal	+100 mg

Beef steak Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Beef steak Protein Goal — FAQs

How much Beef steak do I need to eat to get 30g of protein? You need 103g of Beef steak, sirloin, cooked. Formula: (30 ÷ 29) × 100 = 103.4g.

What does 103g of Beef steak look like? 103g of Beef steak — use a kitchen scale for accuracy.

How many calories does 103g of Beef steak contain? 103g of Beef steak contains approximately 214 kcal.

Is 30g of protein a lot? 30g represents 60% of the daily reference intake (50g/day). This covers a large share of your daily requirement.

How many grams of Beef steak for 60g protein? Double the goal: 207g of Beef steak will give you 60g of protein.

Tips for Hitting Your Protein Goal with Beef steak

Weigh raw, log raw. Weigh your beef steak before cooking. The raw weight corresponds to the raw macro entry in your food tracker.

Kitchen scale accuracy. Scales accurate to ±1g are adequate for 103g portions. For smaller amounts under 20g, use a precision scale (±0.1g).

Track consistently. Always use the same prep state (raw or cooked) in your food tracker to avoid double-counting.

Beef steak Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Reverse computation method: The food amount required to reach a macro goal is calculated as goal_g / (macroPercentage / 100), where macroPercentage = proteinPer100g. For volume output, the resulting gram weight is divided by the food's density.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

How Much Beef steak (sirloin, cooked) for 30g Protein? | Nutrition Goal Calculator

Find out exactly how many grams of Beef steak, sirloin, cooked you need to eat to get 30g of protein. Includes serving tables, cooked equivalent, and multi-food comparison. USDA data.

Select Food Source

Direction

Amount

Target

protein

344.8g

12.16 oz

Portion: 345gFood fit: 68/100

Serving reality: 12.16 oz, 1.38 cups.

Best benefits

Protein target support: Useful for building a high-protein meal or snack.

Full micronutrients and nutritional profile

calories

710kcal

protein

100g

carbs

fat

34g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 519 kcal/cup