How Much Protein Is in Ground Beef?
Protein in ground beef per serving and per pound - comparing 80/20, 90/10, and 93/7 lean ratios with USDA nutrition data.
Ground beef is a kitchen staple and a reliable source of high-quality protein. The exact protein content depends on the lean-to-fat ratio. Here is a complete breakdown.
All nutrition data is from the USDA FoodData Central database and refers to cooked ground beef (pan-browned, crumbled, drained).
Protein in Ground Beef by Lean Percentage
| Type | Protein per 100g (cooked) | Fat per 100g | Calories per 100g |
|---|---|---|---|
| 70/30 (regular) | 24g | 20g | 280 |
| 80/20 (standard) | 26g | 15g | 250 |
| 90/10 (lean) | 28g | 10g | 210 |
| 93/7 (extra lean) | 29g | 7g | 185 |
| 96/4 (ultra lean) | 30g | 4g | 160 |
The leaner the beef, the more protein per calorie.
Protein in a Pound of Ground Beef
A pound (454g) of raw ground beef weighs roughly 340–360g after cooking (you lose water and rendered fat). Here is the approximate cooked yield:
| Type | Protein per pound (cooked) |
|---|---|
| 80/20 | ~88g |
| 90/10 | ~97g |
| 93/7 | ~102g |
A pound of cooked 90/10 ground beef gives you nearly 100g of protein - enough to cover most of your daily protein needs in one ingredient.
Protein in a Typical Serving
A standard serving of cooked ground beef is about 113g (4oz):
| Type | Protein per 4oz serving |
|---|---|
| 80/20 | 29g |
| 90/10 | 32g |
| 93/7 | 33g |
How Does Ground Beef Compare?
| Food (cooked) | Protein per 100g |
|---|---|
| Ground beef (90/10) | 28g |
| Chicken breast | 31g |
| Steak (sirloin) | 29g |
| Eggs | 13g |
| Cottage cheese | 11g |
Ground beef holds its own against chicken breast, especially the leaner varieties. It also provides iron, zinc, and B12 - nutrients that are harder to obtain from plant sources.
Is Ground Beef a Complete Protein?
Yes. Like all animal proteins, ground beef contains all nine essential amino acids in excellent proportions. It has a PDCAAS score close to 1.0.
Tips for Maximising Protein From Ground Beef
- Choose 90/10 or leaner if you want the best protein-to-calorie ratio.
- Drain fat after cooking to reduce calories while retaining protein.
- Weigh portions after cooking - raw weight overestimates what you actually eat.
- Batch cook - brown 2–3 pounds at once and portion for the week.
- Log your meals - use Protein Pal to stay on track with your daily protein goal.
The Bottom Line
Ground beef is a protein powerhouse. A 4oz serving of cooked 90/10 ground beef delivers about 32g of protein. A full cooked pound provides nearly 100g. Choose leaner varieties for the best protein-to-calorie ratio, and pair with vegetables and whole grains for a balanced meal.