How much protein is in ground beef?
Raw ground beef provides about 17 to 21 g of protein per 100 g, depending on its lean-to-fat ratio. A raw 4 oz portion has roughly 20 to 24 g. Cooked ground beef is more concentrated by weight, at about 27 to 29 g per 100 g, because cooking removes water and some fat.
Key takeaways
- Raw 93/7 ground beef has about 21 g of protein per 100 g, while raw 80/20 has about 17 g.
- A raw 4 oz portion provides roughly 20 to 24 g of protein across the common lean ratios.
- Pan-browned ground beef has about 27 to 29 g per 100 g cooked because water and some fat leave during cooking.
- The lean ratio changes fat and calories much more than it changes protein in a normal portion.
- Use the package label first, and never apply a cooked value to a raw weight or a raw value to a cooked weight.
Ground beef is a concentrated protein food, but the number on the package matters. USDA entries put common raw ground beef between 17 and 21 g of protein per 100 g. A practical raw 4 oz portion lands between 20 and 24 g.1
The lean ratio changes calories and fat far more than it changes protein. The other big source of confusion is raw versus cooked weight. A cooked portion is lighter because it has lost water and some fat, so its protein looks higher per 100 g.
Ground beef protein and calories by lean ratio
| Protein per 100 g | Protein per 4 oz | Calories per 4 oz | |
|---|---|---|---|
| 93/7 | 21 g | 24 g | 172 kcal |
| 90/10 | 20 g | 23 g | 200 kcal |
| 85/15 | 19 g | 21 g | 244 kcal |
| 80/20 | 17 g | 20 g | 288 kcal |
| Raw ground beef | Protein per 100 g | Protein per 4 oz (113 g) | Protein per 1 lb (454 g) |
|---|---|---|---|
| 93/7 | 20.8 g | 23.6 g | 94 g |
| 90/10 | 20.0 g | 22.7 g | 91 g |
| 85/15 | 18.6 g | 21.1 g | 84 g |
| 80/20 | 17.2 g | 19.5 g | 78 g |
These are reference values for plain raw beef. A particular package can differ with the blend, added ingredients and labelling rules, so use its Nutrition Facts panel when you have one.
Protein in 93/7 ground beef
Raw 93/7 ground beef is the highest-protein option in this four-way comparison: 20.8 g per 100 g or about 23.6 g in 4 oz. The same raw 4 oz portion has about 172 calories and 7.9 g of fat.1
Pan-browned 93/7 crumbles provide about 28.9 g of protein per 100 g cooked. That is not extra protein appearing in the pan. The cooked 100 g portion began as a larger raw portion before water and fat were lost.
Protein in 90/10, 85/15 and 80/20 ground beef
The protein gap is smaller than the lean-ratio labels make it look.
- 90/10: about 20 g per 100 g raw, or 23 g in a raw 4 oz portion.
- 85/15: about 19 g per 100 g raw, or 21 g in a raw 4 oz portion.
- 80/20: about 17 g per 100 g raw, or 20 g in a raw 4 oz portion.
Moving from 80/20 to 93/7 adds only about 4 g of protein to a raw quarter-pound portion. It cuts roughly 116 calories from that same raw amount. If protein per calorie is the deciding factor, the protein-per-calorie ranking explains why leanness matters even when the protein grams stay fairly close.
Raw versus cooked ground beef
USDA provides separate entries for raw beef and for specific cooking methods. For a like-for-like cooked comparison, pan-browned crumbles contain about 27 to 29 g of protein per 100 g.1
| Ground beef, pan-browned | Protein per 100 g cooked | Protein per 3 oz (85 g) cooked | Calories per 100 g cooked |
|---|---|---|---|
| 93/7 | 28.9 g | 25 g | 209 kcal |
| 90/10 | 28.4 g | 24 g | 230 kcal |
| 85/15 | 27.7 g | 24 g | 256 kcal |
| 80/20 | 27.0 g | 23 g | 272 kcal |
The USDA Ground Beef Calculator was built to estimate raw and cooked nutrient profiles across fat levels and cooking methods. Its documentation explains that patties, loaves and crumbles need separate profiles because cooking and fat retention differ.2
That is why one generic cooked number cannot cover every burger, meatball and pan of crumbles. Match both the lean ratio and the cooking state when you can.
How much protein is in a pound of ground beef?
A raw one-pound package contains roughly 78 to 94 g of protein across the common 80/20 to 93/7 range. If the whole package becomes four burgers, each burger starts with about one quarter of that total:
- 93/7: about 24 g protein per raw quarter-pound patty.
- 90/10: about 23 g.
- 85/15: about 21 g.
- 80/20: about 20 g.
The patties will weigh less after cooking. Do not call each finished patty 4 oz unless you weigh it cooked. If you cook the whole package as one batch, the easiest method is to divide the package's total protein by the number of equal portions.
What number should you log?
Choose the route that matches what you actually measured:
- You weighed it raw: use the raw row for the package's lean ratio.
- You weighed it cooked: use a cooked entry for the same lean ratio and cooking method.
- You cooked the whole package: take the protein on the label for the full package and divide it across the finished portions.
- You have no label or scale: use about 22 g for a raw 4 oz portion of lean ground beef, or about 24 g for a cooked 3 oz portion.
Mixing states creates the biggest error. Applying the 29 g cooked rate to 100 g raw 93/7 beef overstates the protein by about 8 g. The same rule applies across the high-protein foods list: compare foods per 100 g, but plan meals with the portion you will actually eat.
Cook ground beef safely
USDA Food Safety and Inspection Service guidance says ground beef should reach 160°F (71°C) throughout, measured with a food thermometer. Colour is not a reliable safety check because beef can brown before it reaches a safe temperature.3
Keep raw beef separate from ready-to-eat foods, refrigerate it promptly and wash hands, utensils and surfaces after contact with raw meat. If you are turning it into a full meal, the high-protein recipes for weight loss includes a beef and protein-pasta dinner with measured portions.
1: USDA FoodData Central SR Legacy entries for raw and pan-browned ground beef at 93/7, 90/10, 85/15 and 80/20, accessed September 11, 2026. Values are rounded for practical use. 2: The USDA Ground Beef Calculator documentation describes nutrient profiles for retail ground beef from 3 to 30 percent fat and treats cooking methods separately. 3: USDA FSIS advises cooking ground beef to 160°F (71°C) with a food thermometer and warns that colour alone cannot show doneness.
More questions about Protein in food
How much protein is in one pound of ground beef?
A one-pound raw package contains about 94 g of protein at 93/7, 91 g at 90/10, 84 g at 85/15, or 78 g at 80/20. Those are whole-package estimates. After cooking, divide the batch by the number of portions instead of treating its lighter cooked weight as a new pound.
How much protein is in 4 oz of ground beef?
Four ounces raw provides about 24 g at 93/7, 23 g at 90/10, 21 g at 85/15, or 20 g at 80/20. Four ounces cooked is a different portion because the meat has already lost water and fat, and it usually provides about 31 to 33 g.
How much protein and how many calories are in 93/7 ground beef?
USDA data lists raw 93/7 ground beef at 20.8 g protein and 152 calories per 100 g. That works out to about 24 g protein and 172 calories in a raw 4 oz portion. Pan-browned 93/7 crumbles are about 28.9 g protein and 209 calories per 100 g cooked.
Does ground beef have more protein after cooking?
It has more protein per 100 g cooked, but cooking does not create protein. Water and some fat leave the pan, so 100 g of cooked meat started as more than 100 g raw. Compare raw weight with raw data, cooked weight with cooked data, or divide the original package protein across the finished portions.
Is 93/7 ground beef much higher in protein than 80/20?
The protein difference is modest: about 24 g versus 20 g in a raw 4 oz portion. The larger difference is energy and fat. USDA entries put that same raw portion near 172 calories for 93/7 and 288 calories for 80/20, before any oil, sauce or bun is added.
