Protein in Fillet Steak: How Much per 100g and per Portion
A 100g amount of grilled, lean fillet steak provides 29.1g of protein and 188 calories. This is a high-protein food where protein accounts for 62% of the total energy. To consume a 30g portion of protein from this source, you would need to eat 103g of the cooked steak, which contains 194 calories.
CoFID 18-020 · Beef, fillet steak, grilled, lean
What the numbers say
- Protein per calorie. Fillet steak provides 15.5g of protein for every 100 calories. Protein accounts for 62% of the total energy in the grilled, lean meat.
- Fat and salt content. According to front-of-pack labelling guidance, this steak is rated ‘medium’ for fat (8.0g per 100g) and saturated fat (3.6g per 100g). It is ‘low’ in salt and sugars.
- Carbohydrate and fibre. This food contains no carbohydrate or sugars. The fibre content was not determined in the official UK food composition data.
Fillet Steak macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 188 kcal 791 kJ |
9% | – |
| Protein | 29.1g | 58% | – |
| Fat | 8g | 11% | medium |
| of which saturates | 3.6g | 18% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.17g | 3% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in fillet steak by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 29.1g | 188 | 0g | 8g |
| 150g | 43.7g | 282 | 0g | 12g |
| 200g | 58.2g | 376 | 0g | 16g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of fillet steak for 20g or 30g of protein
- To hit a 20g protein target, you need about 69g of cooked steak, which provides 129 calories and 5.5g of fat.
- For a larger 30g protein portion, the required amount is 103g of cooked steak, containing 194 calories and 8.2g of fat.
- The nutritional data is for grilled, lean steak. Remember that raw steak loses water and fat during cooking, so 100g of raw steak will weigh less once cooked.
How it compares with other meats
Grilled fillet steak ranks very highly for protein content by weight, placing 8th out of all 137 foods on this site and 5th within the meats group. When measured by protein per calorie, its ranking is lower at 32nd overall, as some leaner protein sources provide more protein for the same energy. For example, Turkey Mince offers a slightly higher protein density at 16.2g per 100 kcal. Compared to other steaks, this fillet has more protein than Sirloin Steak, which provides 26.4g per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Fillet Steak | 29.1g | 188 | 15.5g |
| Turkey Mince | 28.6g | 176 | 16.2g |
| Sirloin Steak | 26.4g | 166 | 15.9g |
| Gammon Rashers | 27.5g | 199 | 13.8g |
| Chicken Thigh | 25.6g | 180 | 14.2g |
Quick answers
How much protein is in a 200g fillet steak?
A 200g portion of grilled, lean fillet steak contains 58.2g of protein and 376 calories.
Is fillet steak high in fat?
Based on UK front-of-pack guidance, fillet steak is classified as ‘medium’ in total fat (8.0g per 100g) and ‘medium’ in saturated fat (3.6g per 100g).
Does fillet steak have carbohydrates?
No, the official UK food composition data shows that grilled, lean fillet steak contains 0.0g of carbohydrate and 0.0g of sugars.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.