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Beef steak: raw to cooked weight
Raw and cooked, both ways
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An estimate from USDA data. Cooking time, heat and the piece itself move the result.
Beef steak: every method
| Method | Yield | 100 g raw | 150 g raw | 200 g raw |
|---|---|---|---|---|
| Top sirloin, grilled or broiled | 80% (69–87%) | 80 g (69–87) | 120 g (103–131) | 160 g (138–174) |
| Rib eye, boneless, grilled | 82.2% (75.2–88.6%) | 82 g (75–89) | 123 g (113–133) | 164 g (150–177) |
| Tenderloin, grilled or broiled | 80% (71–86%) | 80 g (71–86) | 120 g (107–129) | 160 g (142–172) |
| Flank steak, grilled or broiled | 81% (74–89%) | 81 g (74–89) | 122 g (111–134) | 162 g (148–178) |
| Top round, grilled or broiled | 72% (62–83%) | 72 g (62–83) | 108 g (93–125) | 144 g (124–166) |
| Inside skirt, grilled | 72.9% (64.3–84.9%) | 73 g (64–85) | 109 g (96–127) | 146 g (129–170) |
| Any steak, USDA average of 553 | 76% (66.5–87.6%) | 76 g (67–88) | 114 g (100–131) | 152 g (133–175) |
| Method | Raw, per 100 g | Cooked, per 100 g | Source |
|---|---|---|---|
| Top sirloin, grilled or broiled | 201 kcal · 20.3 g protein | 243 kcal · 27 g protein | USDA yields table, NDB 13930, 2000, 20 samples · FDC 168726, FDC 168727 |
| Rib eye, boneless, grilled | 228 kcal · 19.3 g protein | 271 kcal · 24.9 g protein | USDA yields table, NDB 23227, 2011, 36 samples · FDC 173402, FDC 172164 |
| Tenderloin, grilled or broiled | 247 kcal · 19.6 g protein | 267 kcal · 26.5 g protein | USDA yields table, NDB 13918, 2000, 19 samples · FDC 169542, FDC 169543 |
| Flank steak, grilled or broiled | 155 kcal · 21.2 g protein | 192 kcal · 27.7 g protein | USDA yields table, NDB 13948, 2003, 20 samples · FDC 169563, FDC 168733 |
| Top round, grilled or broiled | 166 kcal · 22.1 g protein | 204 kcal · 30.7 g protein | USDA yields table, NDB 13893, 2000, 20 samples · FDC 169529, FDC 169531 |
| Inside skirt, grilled | 187 kcal · 20.4 g protein | 245 kcal · 29.4 g protein | USDA yields table, NDB 23214, 2011, 72 samples · FDC 172158, FDC 173395 |
| Any steak, USDA average of 553 | 167 kcal · 21 g protein | 230 kcal · 28.4 g protein | USDA yields table, row “Beef, retail cuts, steaks, bone in and boneless”, 2011, 553 samples · FDC 174757, FDC 170609 |
A grilled or broiled top sirloin steak keeps about 80% of its raw weight: a 250 g steak comes off the heat at about 200 g. Across the 20 steaks USDA cooked, the yield ran from 69% to 87%.
How much each cut keeps
Steak loses water and a little fat, and how much depends on the cut and on how far you cook it. USDA broiled or grilled its steaks and weighed them after a short rest; in the 2000 study that meant 65 °C in the center. The cuts in the converter:
- Rib eye, boneless: 82.2% (75.2–88.6%), 36 steaks.
- Flank: 81% (74–89%), 20 steaks.
- Top sirloin: 80% (69–87%), 20 steaks.
- Tenderloin: 80% (71–86%), 19 steaks.
- Inside skirt: 72.9% (64.3–84.9%), 72 steaks.
- Top round: 72% (62–83%), 20 steaks.
If you don't know the cut, USDA also averaged 553 steaks of every cut, bone-in and boneless, cooked several ways: 76%, from 66.5% to 87.6%. For that row the calories come from USDA's composite of trimmed retail cuts, which includes roasts as well as steaks.
A worked example
Grill a 250 g top sirloin and expect 200 g, anywhere from 173 g to 218 g. The raw entry gives 503 kcal and 51 g of protein; the grilled entry, for 200 g, gives 486 kcal and 54 g. The two stay within a few percent. Tenderloin and top round are the exceptions: their cooked entries hold less fat than the raw ones, 4.5 g and 1.5 g less per 100 g raw, so the two views differ by more than 10%, and the converter says so.
Does doneness change the weight?
Yes. A steak cooked further loses more water, so a well-done steak weighs less than USDA's average and a rare one more. The range for each cut shows how far apart real steaks landed even at one target temperature.
Should I weigh a steak before or after cooking?
Either works if the entry matches. A single steak is easiest weighed raw, straight from the pack; a restaurant steak can only be weighed cooked. Mixing the two, a cooked weight with a raw entry, undercounts by about a fifth for sirloin. The guide Should you weigh food raw or cooked? has the details.
Sources
- USDA FoodData Central, SR Legacy: top sirloin raw, 168726 and broiled, 168727; rib eye raw, 173402 and grilled, 172164; tenderloin raw, 169542 and broiled, 169543; flank raw, 169563 and broiled, 168733; top round raw, 169529 and broiled, 169531; inside skirt raw, 172158 and grilled, 173395; composite of trimmed retail cuts raw, 174757 and cooked, 170609.
- USDA Table of Cooking Yields for Meat and Poultry (2014): NDB 13930 (top sirloin, 2000), NDB 23227 (rib eye, 2011), NDB 13918 (tenderloin, 2000), NDB 13948 (flank, 2003), NDB 13893 (top round, 2000), NDB 23214 (inside skirt, 2011), and the row “Beef, retail cuts, steaks, bone in and boneless” (553 steaks, 2011).
For ground beef, see the ground beef page; for everything else, the raw to cooked weight converter.