Many steak enthusiasts enjoy their meat cooked rare or medium rare, but the red liquid that pools on the plate when cutting into a juicy steak can be off-putting to some diners. This crimson fluid is commonly mistaken for blood, leading many people to order their steaks more well-done even though chefs typically recommend the opposite. Food experts have now clarified exactly what this red liquid actually is, and the answer might surprise those who have been avoiding pink-centered steaks.
Beyond being more flavorful and tender, less cooked steaks actually retain more nutrients compared to their well-done counterparts. These cuts preserve higher levels of iron, phosphorus, and vitamins A and B6, as these compounds can break down during extended heat exposure. Iron plays a crucial role in reducing fatigue and supporting energy levels, while phosphorus contributes to maintaining strong and healthy bones. The nutritional benefits of medium-rare steak extend beyond just taste and texture, making it a more healthful choice for meat lovers.
The common belief that the red juice in steak is blood has been debunked by culinary professionals and scientists alike. Chef David, who shares cooking insights on TikTok under the username ohdavid_, addressed this widespread misconception directly with his followers. “Many mistakenly think that the juice and redness in a medium-cooked steak is blood. But that’s not true,” he explained in one of his videos. His clarification has helped countless home cooks better understand what they’re actually seeing when they cut into their steaks.
The red liquid is actually a combination of water and a protein called myoglobin, which has nothing to do with blood circulating through an animal’s veins. “It’s water and myoglobin,” David stated simply. He went on to explain that “myoglobin is a protein that carries oxygen through muscle tissue and has a pink-red pigment. The more the meat is exposed to heat, the darker the myoglobin becomes.” This color transformation is what gives steaks their varying appearances from rare to well-done. David also noted that prolonged cooking has negative effects on meat quality, adding that “as myoglobin darkens, the meat becomes drier,” which explains why well-done steaks often have a tougher, less appealing texture.
@ohdavid_ Did you know? 👀🥩 #bbq #cooking #meatlovers #mediumrare #foodie #learnontiktok ♬ original sound – Cameron Parker
The scientific explanation from Cleveland Clinic supports what Chef David shared with his audience. The medical institution describes myoglobin as a specialized protein with important functions in the body. “Myoglobin is a protein found in skeletal muscles and heart muscle. It carries oxygen from the bloodstream to the muscles. Muscles need oxygen to function properly,” according to Cleveland Clinic. The protein has a complex structure that makes it particularly effective at its job. “It consists of amino acids, iron and other molecules that together enable the binding and retention of oxygen. When needed, myoglobin releases oxygen so that muscles can convert stored energy into movement,” the clinic explains. This iron content within myoglobin is what gives it that distinctive red coloring that many mistake for blood.
Understanding myoglobin helps explain several aspects of meat preparation and consumption that often confuse home cooks. The amount of myoglobin in meat varies depending on the animal and the specific muscle, which is why different cuts and types of meat have different natural colors. Beef contains more myoglobin than pork or chicken, which is why beef appears redder even before cooking. Animals that are more active or older typically have higher myoglobin concentrations in their muscles because these muscles require more oxygen. This protein remains in the meat even after proper butchering, as the blood itself is actually drained during the slaughtering process.
The cooking process fundamentally changes myoglobin through a series of chemical reactions triggered by heat. When meat reaches an internal temperature of around 140 degrees Fahrenheit, the myoglobin begins to change from red to pink, and as temperatures climb toward 160 degrees Fahrenheit and beyond, it turns brown or gray. This is why rare steaks appear bright red in the center, medium steaks show pink coloring, and well-done steaks look uniformly brown throughout. The liquid released from rare and medium-rare steaks is primarily water that was stored in the muscle tissue, carrying dissolved myoglobin that gives it that characteristic red tint. As meat cooks longer, this moisture evaporates, which is why overcooked steaks tend to be dry and less flavorful.
Professional chefs generally recommend cooking steaks to medium-rare or medium to achieve the optimal balance of flavor, tenderness, and juiciness. The United States Department of Agriculture recommends cooking whole cuts of beef to an internal temperature of at least 145 degrees Fahrenheit followed by a three-minute rest time to ensure food safety while still maintaining quality. Ground beef requires a higher temperature of 160 degrees Fahrenheit because bacteria can be mixed throughout during the grinding process. For those who have avoided pink steaks due to concerns about blood, understanding that the red liquid is simply protein-rich water can help them enjoy their meat cooked to a more optimal temperature.
What are your preferences when it comes to steak doneness, and has learning about myoglobin changed your perspective on that red liquid in the comments?
