Every 100 kcal of skirt steak brings 12.8 g of protein. On that measure it ranks 73rd of the 133 meats in this database and 193rd of all 796 foods on the site. Measured by weight instead, its 30 g per 100 g ranks 25th in its group.
Protein accounts for roughly 51% of the calories in skirt steak, making it very protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Weight for weight, skirt steak has 2.4 g of protein for each gram of fat (30 g against 12.7 g per 100 g).
Set against lamb liver, another meat entry in the database, a serving carries about 0.5 g less protein (lamb liver has 26 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 51% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of skirt steak
Protein and calories in Skirt steak for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
30 g
234 kcal
3 oz cooked (serving used here)
85 g
25.5 g
199 kcal
1 steak
254 g
76.2 g
594 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in skirt steak
The nine essential amino acids in Skirt steak, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
2.82 g
2.4 g
94
lysine
3.15 g
2.68 g
105
valine
1.62 g
1.38 g
54
isoleucine
1.53 g
1.3 g
51
threonine
1.54 g
1.31 g
51
phenylalanine
1.31 g
1.11 g
44
methionine
0.871 g
0.74 g
29
histidine
1.22 g
1.04 g
41
tryptophan
0.368 g
0.31 g
12
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other meats by protein per calorie
Swap for more protein per calorie
T-bone steak - 13.2 g per 100 kcal, 23.7 g per 3 oz cooked
30 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 25.5 g.
How much protein do you get per 100 calories of skirt steak?
12.8 g. That figure divides its 30 g of protein per 100 g by its 234 kcal per 100 g, so it does not depend on serving size.
Is the protein in skirt steak complete?
Yes. The protein in skirt steak supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of skirt steak?
About 51%. One 3 oz cooked serving has 25.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173373 (Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.