is steak protein
1 Most fish fillets or steaks are about 22 grams of protein for 3 Â½ oz (100 grams) of cooked fish, or 6 grams per ounce. 2  Tuna, 6 oz can - 40 grams of protein. 3  Pork chop, average - 22 grams protein.  Pork loin or tenderloin, 4 oz â 29 grams.