How much protein is in 1 lb of 90/10 ground beef? A breakdown of nutrition facts

October 15, 2025 •

3 min read

According to USDA data, a single pound of raw 90/10 ground beef contains approximately 90.72 grams of protein. While this is a significant amount, the final protein content can vary slightly depending on how it's cooked and prepared, as some fat and moisture are lost during the process.

Quick Summary

A pound of raw 90/10 ground beef offers over 90 grams of protein, serving as a robust protein source with a moderate amount of fat. This guide details the complete nutritional profile, explores how cooking affects nutrient content, and compares 90/10 beef to other common ground beef types, highlighting its role in various dietary plans.

Key Points

High Protein Content: One pound of raw 90/10 ground beef contains approximately 90.72 grams of protein.
Leaner Choice: With 10% fat, 90/10 is a leaner alternative compared to 85/15 or 80/20 ground beef.
Protein Increases After Cooking: Cooking reduces moisture and fat, increasing the protein density in the final product.
Rich in Vitamins and Minerals: It provides significant amounts of iron, zinc, B-vitamins, and selenium.
Versatile for Healthy Cooking: Its lower fat content is ideal for lean recipes like chili, sauces, and healthy burgers.
Different Ratios for Different Needs: Choose 90/10 for leaner meals and higher protein density, or higher-fat blends for juicier results.

A complete nutritional profile of 90/10 ground beef

Understanding how much protein is in 1 lb of 90/10 ground beef requires a deeper look into its full nutritional makeup. Ground beef is a staple in many diets, valued for its rich flavor and substantial nutrient contribution. The "90/10" label indicates that the beef is composed of 90% lean meat and 10% fat by weight, making it a leaner option compared to higher-fat blends.

Protein in 90/10 ground beef

As mentioned, a pound of raw 90/10 ground beef contains over 90 grams of protein. This high protein concentration is beneficial for muscle repair, hormone production, and overall cellular function. For individuals with high protein requirements, such as athletes or those managing their weight, 90/10 ground beef is an efficient and delicious way to meet their daily intake goals.

The impact of cooking on protein content

When ground beef is cooked, it loses water and fat. This reduction in volume and weight effectively increases the protein concentration in the final product. A study cited on Nutritionix indicates that a 1-pound raw portion of 90/10 beef, once cooked and drained, yields a product with approximately 86 grams of protein. This means that while the raw weight and nutrient data provide a baseline, the cooked version offers an even higher protein-to-volume ratio.

Other key nutrients in 90/10 ground beef

Beyond protein, 90/10 ground beef is a nutrient-dense food. It is packed with essential vitamins and minerals crucial for a healthy diet:

Iron: A significant source of heme iron, which is highly bioavailable and essential for transporting oxygen throughout the body.
Zinc: Necessary for immune function, wound healing, and DNA synthesis.
B-Vitamins: Rich in B-12, niacin, and riboflavin, which are vital for energy metabolism and neurological function.
Selenium: A powerful antioxidant that helps protect cells from damage.

Comparison: 90/10 vs. other ground beef ratios

Choosing the right ground beef depends on your dietary needs and culinary goals. Comparing 90/10 to other common ratios helps illustrate its place in a balanced diet.


Feature	90/10 Ground Beef	85/15 Ground Beef	80/20 Ground Beef
Protein (per raw lb)	~90.72 g	~80 g (estimate)	~77.88 g
Fat (per raw lb)	~45.36 g	~68 g (estimate)	~90.72 g
Lean-to-Fat Ratio	Leaner	Moderate	Higher fat
Calories (per raw lb)	~798 kcal	~950 kcal (estimate)	~1150 kcal
Best Uses	Leaner dishes, sauces, chili	General use, burgers, meatballs	Juicy burgers, high-fat content dishes
Cooking Outcome	Less shrinkage, holds shape well	Some shrinkage, retains moisture	Significant shrinkage, very moist

Incorporating 90/10 ground beef into your diet

Due to its lower fat content, 90/10 ground beef is an excellent choice for a wide variety of meals, especially for those who are watching their fat intake. Here are some preparation methods and recipes:

Browning for sauces and chili: Use a non-stick pan to minimize the need for extra oil. The lower fat content means you'll have less grease to drain, resulting in a cleaner and healthier finished product.
Forming lean burgers: While 90/10 burgers might be less juicy than their higher-fat counterparts, they are still flavorful. To prevent them from drying out, consider adding moisture-rich ingredients like finely diced onion or a small amount of low-sodium broth.
Creating healthy meatloaf: Combine the ground beef with breadcrumbs, eggs, and seasonings for a satisfying meal. The lower fat content of 90/10 beef makes it perfect for a leaner meatloaf that holds its shape well.
Stir-fries and wraps: Quickly cook the ground beef with vegetables and spices for a simple and nutritious stir-fry or taco filling.

Conclusion: A valuable part of a balanced diet

When considering how much protein is in 1 lb of 90/10 ground beef, the answer is a robust and valuable amount, making it a cornerstone for those focused on high-protein, lower-fat dietary plans. Its rich nutritional profile extends beyond protein, providing essential minerals and vitamins. Whether you're an athlete building muscle or simply looking for a wholesome meal, 90/10 ground beef offers a nutritious and versatile option for your kitchen.

Disclaimer

This article is for informational purposes only and is not medical advice. Consult with a healthcare provider or registered dietitian for personalized dietary guidance based on your individual health needs. For more details on ground beef nutrition, including other ratios, you can visit the USDA FoodData Central database.

Frequently Asked Questions

Yes, as a complete animal protein source, 90/10 ground beef contains all nine essential amino acids that the human body cannot produce on its own.

The 'better' option depends on your dietary goals. 90/10 has less fat and fewer calories, making it preferable for those managing weight or heart health. 80/20 has more fat, which can make dishes juicier but adds more calories.

A 1-pound package of raw 90/10 ground beef contains approximately 45.36 grams of fat.

Yes, while the absolute amount of protein stays the same, cooking reduces the overall weight by removing moisture and fat, which increases the protein density per ounce in the final cooked product.

To prevent 90/10 ground beef from drying out, you can add moisture-rich ingredients like finely diced onions, bell peppers, or a small amount of broth during cooking. Avoid overcooking, and don't drain the minimal fat unless necessary.

Yes, you can use 90/10 ground beef for burgers, but be aware they may be less juicy than burgers made with a higher fat content beef. For added moisture, consider adding toppings like avocado or cheese.

Yes, ground beef is an excellent source of heme iron, a type of iron that is more readily absorbed by the body than the non-heme iron found in plant-based foods.