Protein in Rump Steak: How Much per 100g and per Portion
A 100g portion of grilled, lean rump steak provides 31g of protein. In terms of protein density, it supplies 17.5g of protein for every 100 calories consumed. This makes it a very protein-rich food choice for those tracking their macronutrient intake for a training programme.
CoFID 18-474 · Beef, rump steak, grilled, lean only
What the numbers say
- Protein per calorie. Rump steak provides 17.5g of protein per 100 kcal. Protein accounts for 70% of its total energy, making it a very efficient protein source.
- Front-of-pack ratings. Per 100g, this steak is rated ‘medium’ for fat and saturated fat content. It is rated ‘low’ for both sugars and salt.
- Carbohydrate and fibre. This cut of beef contains no carbohydrate, sugars, or dietary fibre. All of its energy comes from protein and fat.
Rump Steak macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 177 kcal 745 kJ |
9% | – |
| Protein | 31g | 62% | – |
| Fat | 5.9g | 8% | medium |
| of which saturates | 2.5g | 12% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.18g | 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 rump steak by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 31g | 177 | 0g | 5.9g |
| 150g | 46.5g | 266 | 0g | 8.9g |
| 200g | 62g | 354 | 0g | 11.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of rump steak for 20g or 30g of protein
- To get a 30g serving of protein, you would need a 97g portion of grilled lean steak, which contains 171 calories and 5.7g of fat.
- This data is for cooked weight, specifically grilled with only the lean parts eaten. Remember to weigh your steak after cooking if you are tracking accurately, as it will weigh less than when raw.
- The salt content is low at 0.18g per 100g, but this does not include any salt you may add during cooking or at the table.
How it compares with other meats
Grilled, lean rump steak is one of the highest-protein foods available, ranking 5th out of 137 foods on this site for protein per 100g. Within the meats category, it ranks 3rd. It provides more protein per 100g than fillet steak (29.1g), turkey mince (28.6g), and lean beef (22.5g). Its protein density of 17.5g per 100 kcal is also very high, similar to that of chicken drumsticks and higher than fillet steak (15.5g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Rump Steak | 31g | 177 | 17.5g |
| Chicken Drumsticks | 26.6g | 152 | 17.5g |
| Turkey Mince | 28.6g | 176 | 16.2g |
| Fillet Steak | 29.1g | 188 | 15.5g |
| Lean Beef | 22.5g | 129 | 17.4g |
Quick answers
Is rump steak a high-protein food?
Yes, it is a very high-protein food. A 100g portion of grilled, lean rump steak contains 31g of protein, which is 62% of the UK daily reference intake.
How much fat is in grilled rump steak?
A 100g portion of lean, grilled rump steak has 5.9g of fat and 2.5g of saturated fat. This gives it a ‘medium’ front-of-pack colour rating for both.
How does rump steak compare to fillet steak for protein?
Grilled lean rump steak has slightly more protein per 100g (31g) than grilled fillet steak (29.1g). It also provides more protein per calorie.
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.