How Much Protein is in 4 Ounces of Ground Beef?

Ground beef is a staple ingredient in many delicious dishes like hamburgers, meatballs, and chili. But when it comes to nutrition, how much protein does 4 ounces of ground beef actually contain? In this article, we’ll break down the protein content in 4 ounces of different types of ground beef.

An Overview of Ground Beef

Ground beef is made by grinding up beef trimmings and smaller cuts of beef into a minced meat. The fat content can vary, resulting in different leanness grades like 80/20 or 93/7. The leanness grade tells you the ratio of lean meat to fat. For example, 80/20 ground beef contains 80% lean meat and 20% fat.

The amount of protein in ground beef depends on the leanness grade. Fattier grades like 80/20 will have slightly less protein per serving than leaner 93/7 beef. But in general, ground beef is a high-protein food. Let’s look closer at the numbers.

Protein in 4 Ounces of 80/20 Ground Beef

The typical 4-ounce serving of 80/20 ground beef contains about:

• Calories: 287
• Total fat: 23g
• Protein: 19g

So in 4 ounces of 80/20 ground beef, you’ll get 19 grams of protein. This supplies 38% of the Daily Value for protein based on a 2000 calorie diet.

The majority of the calories (72%) in 80/20 ground beef come from fat, while 28% come from protein.

Protein in 4 Ounces of 85/15 Ground Beef

The 15% fat 85/15 ground beef contains slightly more protein per serving compared to 80/20

• Calories: 243
• Total fat: 17g
• Protein: 21g

So 4 ounces of 85/15 ground beef supplies 21 grams of protein, accounting for 42% of the Daily Value.

Protein in 4 Ounces of 93/7 Ground Beef

The extra lean 93/7 ground beef contains the most protein per 4-ounce serving:

• Calories: 200
• Total fat: 9g
• Protein: 24g

A 4-ounce serving of 93/7 ground beef provides 24 grams of protein. That’s 48% of the Daily Value for protein.

Ground Beef Protein Compared to Other Cuts

• Ground beef has more protein than an equal serving of:
  • T-bone steak (23g protein in 4 oz)
  • Sirloin steak (23g protein in 4 oz)
  • Ribeye steak (22g protein in 4 oz)
• But ground beef contains slightly less protein than:
  • Top sirloin (25g protein in 4 oz)
  • Bison (25g protein in 4 oz ground meat)

So ground beef supplies more protein compared to most other popular cuts of beef. Only the very leanest steaks contain more protein per serving than ground beef.

Tips for Maximizing Protein from Ground Beef

Here are some tips to get the most protein per serving from ground beef:

• Choose leaner grades like 93/7 or 95/5 to maximize protein and minimize fat intake.

• Cook in a skillet instead of grilling. Pan-browning ground beef can result in a 5-15% loss of protein, while grilling causes a 15-20% protein loss.

• Flip frequently while cooking to better preserve the protein content. Less cooking time equals less protein loss.

• Blot fat from cooked crumbled beef with a paper towel to remove excess grease.

• Skew macros for extra protein by adding slightly more beef and cutting back on buns, cheese, oil, etc.

Health Benefits of Beef Protein

The high quality protein in beef provides some great health benefits:

• Builds and repairs muscle tissue
• Helps maintain and build strength
• Boosts metabolism and fat burning
• Reduces hunger and promotes fullness
• Supports bone health by improving calcium absorption

The protein in beef also contains all nine essential amino acids that your body can’t make on its own. Overall, ground beef is one of the best sources of complete, high-quality protein in the diet.

So how much protein is actually in 4 ounces of ground beef? You’ll get about:

• 19g protein in 4 oz of 80/20 ground beef
• 21g protein in 4 oz of 85/15 ground beef
• 24g protein in 4 oz of 93/7 extra lean ground beef

No matter what leanness you choose, ground beef supplies more protein than most popular steak cuts. Just be sure to drain excess grease after cooking to maximize the protein and minimize the fat.