How Much Protein is in Different Cuts of Beef? A Complete Breakdown

Beef is one of the most popular sources of protein around the world. Not only does it taste great, but it provides high-quality protein that contains all the essential amino acids our bodies need.

But when it comes to choosing the right cuts of beef to meet your protein needs things can get confusing. Different cuts and types of beef can vary widely in their protein content.

So how much protein is actually in beef? Let’s take a deep dive into the nutritional facts.

An Overview of Protein in Beef

Beef is packed with protein – on average, a 3 ounce serving of cooked beef provides around 25 grams of protein. That’s about half of the recommended daily intake for most adults.

However, that amount can range anywhere from 18 grams to over 30 grams depending on the leanness of the cut and type of beef:

• Extra lean cuts like eye of round or top sirloin contain over 30 grams of protein per 3 ounce serving.

• Lean cuts like sirloin tip or 95% lean ground beef have 25-30 grams.

• Fattier cuts like ribeye or brisket contain closer to 20 grams per serving.

• Processed beef like corned beef or jerky typically offer 18-22 grams per serving.

Below is a more detailed breakdown of how much protein is found in different cuts and types of beef.

Protein in Beef Cuts (Steaks)

Lean Beef Cuts

• Top sirloin – 32g protein per 3oz
• Eye of round roast – 31g per 3oz
• Bottom round roast – 29g per 3oz
• Top round roast – 28g per 3oz
• Sirloin tip side steak – 28g per 3oz
• Top loin (strip) steak – 26g per 3oz
• Tenderloin steak – 25g per 3oz

Moderate Fat Beef Cuts

• T-bone steak – 24g per 3oz
• Porterhouse steak – 23g per 3oz
• Ribeye steak – 22g per 3oz
• Chuck shoulder pot roast – 21g per 3oz
• Shoulder steak – 21g per 3oz

High Fat Beef Cuts

• Brisket – 20g per 3oz
• Short ribs – 19g per 3oz
• Flank steak – 19g per 3oz

Protein in Ground Beef

Ground beef protein can vary substantially based on the fat percentage:

• 95% lean ground beef – 28g protein per 3oz
• 90% lean ground beef – 26g per 3oz
• 85% lean ground beef – 24g per 3oz
• 80% lean ground beef – 23g per 3oz
• 75% lean ground beef – 21g per 3oz

Going for the leanest ground beef like 95% or 90% lean will give you the biggest protein bang for your buck. However, don’t shy away from fattier percentages like 80% or even 75% lean. The extra fat provides flavor and important nutrients like vitamins A, D, E and K.

Protein in Processed Beef

While fresh beef steaks and ground beef provide the most protein, you can also get a good amount of protein from processed and cured beef products:

• Beef jerky (regular or teriyaki) – 15g protein per 1oz
• Corned beef – 13g per 1oz
• Beef kielbasa sausage – 10g per 1oz
• Beef summer sausage – 9g per 1oz

When choosing processed meats, look for options with fewer additional ingredients and no more than 500mg of sodium per serving. Products like beef jerky provide the biggest protein punch.

Protein in Organ Meats and Other Cuts

In addition to the common steaks and roasts, there are several beef odd bits and organ meats that can be great high-protein options:

• Beef liver – 26g protein per 3oz
• Beef tongue – 24g per 3oz
• Beef heart – 22g per 3oz
• Beef kidneys – 16g per 3oz
• Beef tripe – 15g per 3oz
• Beef brains – 14g per 3oz

Organ meats like liver and heart offer an impressive amount of protein for their low calorie counts. Try them pan-fried or slow-cooked for rich flavor.

Grass-Fed vs Grain-Fed Beef Protein

You may be wondering – is there a difference in protein content between grass-fed and conventional grain-fed beef?

The protein grams per serving are very similar between the two. However, grass-fed beef is lower in total fat and provides higher levels of antioxidants like vitamin E and beta-carotene. It also has a healthier nutritional profile with more omega-3 fatty acids.

So for the healthiest beef that offers both high quality protein and nutrition, choose grass-fed organic whenever possible. But don’t avoid conventional beef altogether – it still delivers ample protein your body needs.

Tips for Cooking Beef to Maximize Protein

To get the most protein from your beef without losing any during cooking, follow these tips:

• Choose leaner cuts of beef and trim off any visible fat before cooking – fattier cuts render away more in cooking.

• Opt for gentler cooking methods like steaming, slow cooking, pan frying or grilling. Avoid prolonged boiling which can make protein leach into the cooking liquid.

• Slice beef across the grain before serving. This shortened muscle fiber makes it easier to chew and digest.

• Allow meat to rest 3-5 minutes before cutting. This helps retain juices and protein content.

• Add marinades and rubs just before cooking, rather than marinating overnight. Acidic marinades can denature proteins.

• Cook beef to no more than medium doneness. Overcooking dries out the meat, making protein harder to digest.

Health Benefits of Beef Protein

There’s a reason why beef has been a prized protein source for centuries – it provides a powerhouse package of amino acids, vitamins and minerals.

Here are some of the biggest health benefits that beef protein provides:

• Helps build and preserve muscle mass with its complete amino acid profile. This makes it especially useful for bodybuilders and athletes.

• Contains high levels of iron, zinc, and B vitamins. These support red blood cell production, immunity, metabolism and nerve function.

• Provides highly bioavailable forms of iron that is easier to absorb compared to plant sources. This helps prevent anemia.

• Contains the antioxidant selenium that protects cells from damage and aids thyroid function.

• Provides immune-boosting nutrients like zinc, iron and protein that can help you recover quicker from illness or surgery.

So don’t be afraid to incorporate beef as your protein of choice 2-3 times per week to harness these benefits. Moderation and choosing leaner cuts are key for keeping this meat healthy.

Quick Beef Recipes High in Protein

Here are a handful of delicious high-protein beef recipes to add to your dinner rotation:

• Skirt steak fajitas – Sear marinated skirt steak and slice into strips. Wrap in warm tortillas with sauteed peppers and onions.

• Beef and broccoli stir fry – Quickly stir fry thin strips of flank steak with broccoli, garlic and teriyaki. Serve over rice.

• Greek stuffed peppers – Fill bell peppers with a savory mixture of ground beef, rice, onions, garlic and Greek seasoning.

• Beef chili – Brown ground beef with onions, tomatoes, beans and chili seasoning. Simmer until thickened.

• Vietnamese beef lettuce wraps – Quickly sear thin eye of round steak and slice. Wrap with rice noodles, carrots, cucumber and herbs in lettuce leaves.

• Beef barley soup – Simmer chunked chuck roast with vegetables, barley and seasonings for a comforting soup.

With so many options for beef dishes, you’ll never get bored hitting your daily protein needs. Aim for 90-95% lean beef and moderate 3-4 ounce portions for the healthiest protein boost.

The Bottom Line

When it comes to protein content, beef consistently delivers. Just 3 ounces provides anywhere from 18-32 grams of satisfying protein, depending on the cut. Choosing leaner varieties like eye of round, sirloin tip and 95% lean ground beef will give you the biggest protein ounce per ounce.

Beef protein also comes packaged with highly bioavailable iron, zinc and B-vitamins that your body needs daily. Include it in your regular recipe rotation 2-3 times per week for these benefits. Prioritize grass-fed or organic whenever you can.

With a balanced plate that also includes vegetables, whole grains and plant proteins, beef can be incorporated into a healthy diet. It provides the high-quality protein that helps support muscle growth, satiety and recovery.

Beef, ground, 95% lean meat / 5% fat, raw, 1 serving ( 4 oz )

Nutrition Facts