How much protein is in 15% fat ground beef?

November 11, 2025 •

3 min read

According to USDA data, a cooked 3-ounce (85g) serving of 15% fat ground beef provides roughly 20 to 22 grams of high-quality protein. Understanding how much protein is in 15% fat ground beef is key for meal planning and managing your nutritional intake effectively.

Quick Summary

This article analyzes the protein content of 15% fat ground beef, examining raw versus cooked differences and comparing its nutritional profile with other ground beef varieties for informed diet choices.

Key Points

Protein Content in Cooked Servings: A 3-ounce cooked serving of 15% fat ground beef provides 20–22 grams of high-quality protein.
Raw vs. Cooked Difference: The protein concentration per gram increases after cooking due to the loss of water and rendered fat.
Flavor and Leanness Balance: The 15% fat content provides a desirable balance of flavor and juiciness without being excessively greasy, making it highly versatile for cooking.
Micronutrient Richness: In addition to protein, this meat is an excellent source of essential micronutrients, including vitamin B12, zinc, selenium, and iron.
Dietary Versatility: Use 15% fat ground beef for flavorful burgers, tacos, meatloaf, and pasta sauces, with options to drain rendered fat for lower overall fat intake.

The Nutritional Breakdown: Raw vs. Cooked

One of the most important aspects of understanding the protein content in ground beef is the difference between its raw and cooked state. When you cook meat, water evaporates and some fat renders and drains away. This process concentrates the remaining nutrients, including protein, in the final cooked product.

Protein Content in Raw 15% Fat Ground Beef

For those who prefer precise measurements before cooking, a 100-gram serving of raw 85% lean/15% fat ground beef typically contains about 18.6 to 18.8 grams of protein. It is also important to remember that these nutritional values reflect the raw product, and the final composition will change during the cooking process.

How Cooking Affects Protein and Fat

As the ground beef cooks, it loses water and fat. The moisture loss results in a higher concentration of protein per unit of weight. While the overall protein content in the initial portion remains the same, the protein density increases significantly. For example, a 3-ounce (85g) portion of cooked, broiled 15% fat ground beef has about 22 grams of protein, a higher amount than the raw equivalent due to the removal of water and some fat. The amount of fat that is cooked off will depend on the cooking method, with more fat being drained in methods like pan-browning.

Comparison Table: 15% vs. Other Ground Beef Ratios

To put the nutritional value of 15% fat ground beef into perspective, here is a comparison with other common lean-to-fat ratios. The table below shows approximate values per 3-ounce (85g) cooked serving.


Ratio (Lean/Fat)	Approx. % Protein (Cooked)	Protein (g)	Fat (g)	Calories
85/15	24-26%	20-22g	8-10g	170-190
80/20	21-24%	18-20g	13-15g	210-230
90/10	25-28%	22-24g	5-7g	150-170
93/7	27-29%	23-25g	4-6g	140-160

The Culinary Versatility of 15% Fat Ground Beef

While leaner ground beef options like 90/10 or 93/7 provide more protein per calorie, 85/15 is often favored by home cooks and chefs for its optimal balance of flavor and moisture. The higher fat content contributes to a juicier, more flavorful product, which is particularly desirable for dishes like hamburgers, meatballs, and meatloaf. The extra fat helps prevent the meat from drying out during cooking, ensuring a tender and delicious result. For those who want to reduce the fat content, simply draining the rendered fat after cooking can help. This makes 15% fat ground beef a highly versatile option that adapts to a wide array of recipes.

Beyond Protein: Other Nutritional Benefits

Ground beef is more than just a source of protein. It provides a complete amino acid profile, meaning it contains all nine essential amino acids required by the human body. This makes it a high-quality protein source for muscle growth and maintenance. Additionally, ground beef is a treasure trove of important micronutrients, including:

Vitamin B12: Essential for nerve function and red blood cell formation.
Zinc: Crucial for immune function and cell growth.
Selenium: An important antioxidant that helps protect cells from damage.
Iron: Necessary for oxygen transport in the blood.
Niacin: Plays a key role in energy metabolism.

How to Incorporate 15% Fat Ground Beef into Your Diet

For a balanced and healthy diet, incorporating 15% fat ground beef can be quite simple. Here are some recipe ideas that leverage its flavor and moisture:

Juicy Burgers: The fat content ensures a flavorful and moist burger without excessive greasiness.
Tacos and Chili: The meat adds a satisfying texture and flavor to these dishes.
Bolognese Sauce: Simmering the ground beef in sauce allows the flavor to permeate, creating a rich and satisfying meal base.
Meatloaf: The fat helps bind the meat and adds moisture, preventing it from becoming dry and crumbly.

Conclusion: Making the Right Choice for Your Diet

When you ask how much protein is in 15% fat ground beef?, the simple answer is a significant amount—approximately 20-22 grams in a 3-ounce cooked serving. However, the more nuanced answer reveals its versatile role in a healthy diet. It provides a high-quality protein source, essential vitamins, and minerals, all while offering a perfect balance of flavor and leanness for a variety of culinary applications. Your choice between 15% fat ground beef and leaner options ultimately depends on your specific dietary goals, cooking method, and flavor preference, but it is clear that 85/15 is a nutritious and flavorful option to consider.

For more detailed nutritional information on various beef products, consult the USDA National Nutrient Database.

Frequently Asked Questions

Yes, ground beef is required to be labeled as 'lean' if it has less than 10 grams of total fat per 100 grams. A product labeled as '85% lean/15% fat' fits this description.

Cooking methods like pan-browning cause water to evaporate and fat to render and drain away. While this removes some fat and calories, it increases the concentration of protein in the remaining portion of cooked meat.

A 100-gram serving of raw 85% lean/15% fat ground beef contains approximately 18.6 to 18.8 grams of protein.

Yes, generally, leaner ground beef varieties (like 90/10 or 93/7) have a higher concentration of protein by weight, especially in their cooked form, because they contain less fat and more meat per serving.

Absolutely. The fat content in 15% ground beef is manageable and can be reduced by draining after cooking. Its balance of flavor and nutrition makes it suitable for many healthy recipes like chili, tacos, and homemade sauces.

Besides protein, 15% fat ground beef is a great source of B vitamins, especially B12. It is also rich in important minerals such as zinc, selenium, and iron.

Due to its higher fat content, 20% fat ground beef has a higher calorie count per serving than 15% fat ground beef. A 3-ounce cooked serving of 15% fat has 170-190 calories, whereas a similar serving of 20% fat has 210-230 calories.