Every 100 kcal of t-bone steak brings 13.2 g of protein. On that measure it ranks 72nd of the 133 meats in this database and 186th of all 796 foods on the site. Measured by weight instead, its 27.9 g per 100 g ranks 50th in its group.
Protein accounts for roughly 53% of the calories in t-bone 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, t-bone steak has 2.7 g of protein for each gram of fat (27.9 g against 10.4 g per 100 g).
Set against beef heart, another meat entry in the database, a serving carries about 0.5 g less protein (beef heart has 24.2 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 47% of the 50 g FDA Daily Value for protein.
A T-bone joins a strip steak and a small piece of tenderloin on one bone.
Serving sizes
Protein in common portions of t-bone steak
Protein and calories in T-bone steak for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
27.9 g
212 kcal
3 oz cooked (serving used here)
85 g
23.7 g
180 kcal
1 steak
363 g
101.3 g
770 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 t-bone steak
The nine essential amino acids in T-bone steak, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
2.54 g
2.16 g
91
lysine
2.84 g
2.41 g
102
valine
1.46 g
1.24 g
52
isoleucine
1.38 g
1.17 g
49
threonine
1.39 g
1.18 g
50
phenylalanine
1.18 g
1 g
42
methionine
0.784 g
0.67 g
28
histidine
1.1 g
0.94 g
39
tryptophan
0.331 g
0.28 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.
27.9 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 23.7 g.
How much protein do you get per 100 calories of t-bone steak?
13.2 g. That figure divides its 27.9 g of protein per 100 g by its 212 kcal per 100 g, so it does not depend on serving size.
Is the protein in t-bone steak complete?
Yes. The protein in t-bone 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 t-bone steak?
About 47%. One 3 oz cooked serving has 23.7 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #168643 (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" 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.