Steak is a popular source of protein, iron, zinc, and B vitamins — but it also contributes meaningful potassium. This calculator estimates the potassium content of common steak cuts based on cooked weight, portion size, and servings. If you're tracking potassium for general wellness, a kidney-friendly meal plan, or a sports-nutrition target, this tool gives you a quick, practical estimate.
Use the cut selector and weight inputs to match your plate. The calculator works for grams, ounces, or pounds, then translates the result into milligrams of potassium, per-100 g values, and a percentage of the daily value. Choose the closest cut from the dropdown, enter your total weight (including multiple steaks if needed), and press Calculate for an instant estimate. Values are based on typical USDA data for cooked beef cuts; actual numbers vary slightly with marbling, cooking method, and trimming.
Potassium values are approximate mg per 100 g cooked lean beef.
Breakdown
How to Use This Calculator
Start by selecting the steak cut that best matches what you are eating. The dropdown uses approximate potassium values per 100 g of cooked lean beef, so choose the closest option if your exact cut is not listed. Next enter the cooked weight of the steak and pick the unit. If you cooked more than one steak or are splitting the batch across multiple plates, adjust the number of servings.
- Pick a cut from the dropdown (or tap a preset for a quick start).
- Enter the cooked weight in grams, ounces, or pounds.
- Set the number of servings.
- Click Calculate to see total potassium, per-100 g value, and % Daily Value.
Use cooked weight, not raw weight, because cooking removes water and concentrates minerals. If you only have the raw weight, a quick rule of thumb is to multiply the raw weight by about 0.75 to approximate cooked weight before entering it.
How the Estimate Is Calculated
The formula is straightforward:
Potassium (mg) = (weight in grams ÷ 100) × potassium per 100 g × servings
For example, a 170 g cooked sirloin steak with a potassium value of 365 mg per 100 g would contain (170 ÷ 100) × 365 = 620.5 mg of potassium. One serving would be 620.5 mg; three servings would be 1,861.5 mg.
The per-100 g values are based on typical USDA FoodData Central entries for cooked beef cuts. Values are expressed per 100 g of cooked, lean, trimmed meat. Because the exact potassium concentration depends on the animal, marbling, aging, and cooking method, treat this as a planning estimate rather than a laboratory measurement.
You can look up official entries on the USDA FoodData Central search page to compare specific cuts.
Worked Examples
Example 1: 8 oz ribeye, 2 servings. 8 oz × 28.3495 = 226.8 g. Using 330 mg/100 g: 226.8 ÷ 100 × 330 = 748.4 mg per single serving. For 2 servings, the total becomes 1,496.8 mg, which is about 31.8% of the 4,700 mg Daily Value.
Example 2: 250 g flank steak, 1 serving. 250 ÷ 100 × 345 = 862.5 mg potassium. That is roughly 18.4% of the Daily Value, and noticeably more than the 358 mg in a medium banana.
These examples show why portion size matters. A small filet can be modest in potassium, while a large ribeye or flank portion can contribute a substantial share of your daily target.
Tips for Tracking Potassium
- Weigh the cooked meat. Protein loses water during cooking, so the same steak weighs less after it rests but has similar total potassium.
- Include pan juices and sauces. Meat drippings can contain some minerals; if you eat the juices, your actual intake may be slightly higher.
- Watch salt substitutes. Many low-sodium salt replacements use potassium chloride and can deliver hundreds of milligrams of potassium per serving.
- Pair steak with lower-potassium sides if needed. White rice, apples, and green beans are lower in potassium than potatoes, tomatoes, or beans.
- Check your overall day. Potassium adds up quickly across meat, dairy, beans, and produce, so use this calculator alongside other tracking tools.
Reference Table: Potassium in Common Steak Cuts
Approximate potassium values for cooked, trimmed beef (mg per 100 g):
| Cut / type | Potassium (mg / 100 g) |
|---|---|
| Top sirloin | 365 |
| Tenderloin / filet mignon | 355 |
| Skirt steak | 350 |
| Flank steak | 345 |
| T-bone / porterhouse | 340 |
| Ribeye | 330 |
| Chuck steak | 315 |
| Ground beef patty (80/20) | 300 |
These are average figures; individual cuts can vary by 10–15% depending on grading, trimming, and cooking method.
Frequently Asked Questions
Is steak a good source of potassium? It is moderately good. A typical 6 oz cooked sirloin provides roughly 620–700 mg of potassium, which is about 13–15% of the 4,700 mg Daily Value. That is far less than a cup of white beans but comparable to or higher than a banana on a per-serving basis.
Should I use raw or cooked weight? Use cooked weight, because the calculator’s potassium values are expressed per 100 g of cooked meat. If you weigh raw, estimate cooked weight by multiplying by roughly 0.75 for a typical pan-seared steak.
Does the “daily value” apply to everyone? The 4,700 mg value is an FDA reference for general adults, not a personalized medical target. People with kidney disease, heart conditions, or those taking certain medications may need a very different potassium goal. Follow the advice of your doctor or registered dietitian.
Why is my packaged steak label different? Labels often list potassium per serving based on the manufacturers’ own analyses, which can differ because of marinades, added salt, and portion rounding. The calculator is a useful cross-check, but the label or a nutrition-app entry for the exact product may be more precise. Learn more in the NIH Potassium Fact Sheet.