How much protein is in 150 grams of cooked ground beef?

December 3, 2025 •

4 min read

According to USDA data, the protein content in cooked ground beef becomes more concentrated after cooking due to water loss. This means that 150 grams of cooked ground beef can provide a substantial amount of high-quality protein, which varies depending on the lean-to-fat ratio.

Quick Summary

The amount of protein in 150g of cooked ground beef depends on its fat content. Leaner blends offer more protein per gram, as water and fat cook out, concentrating the nutrients.

Key Points

Fat Ratio is Key: The amount of protein in cooked ground beef is dependent on the lean-to-fat ratio. A leaner blend will have a higher protein concentration per cooked gram.
Leaner Means More Protein Per Gram: 150 grams of cooked 95/5 ground beef can provide around 39 grams of protein, while 80/20 cooked ground beef yields closer to 31 grams for the same cooked weight.
Water Loss Concentrates Nutrients: During cooking, ground beef loses water and fat, which concentrates the protein content in the final product. The protein itself doesn't increase, but its density in the remaining mass does.
Cooking Method Affects Final Stats: Draining rendered fat after cooking reduces the overall fat and calorie content, making the final cooked product leaner. This is especially important for fattier blends.
Weighing Cooked Meat is Best: For accurate nutritional tracking, it is recommended to weigh the meat after it has been cooked and the fat has been drained.
Ground Beef is a Complete Protein: The protein found in ground beef contains all nine essential amino acids needed by the human body, making it a high-quality protein source.

Understanding Protein in Cooked Ground Beef

Determining the exact protein content in 150 grams of cooked ground beef is not a single number, as it depends heavily on the initial lean-to-fat ratio of the raw meat. When ground beef is cooked, it loses water and fat, which concentrates the remaining nutrients, including protein. This is why the protein content per 100 grams of cooked beef is higher than in raw beef. The leaner the beef, the less fat is lost during cooking, resulting in a higher percentage of protein in the final cooked product. This section explores the protein content across different common lean-to-fat ratios.

Why the Lean-to-Fat Ratio Matters

The ratio, such as 93/7 or 85/15, indicates the percentage of lean meat to fat by weight in the raw product. Because fat melts away during cooking, a leaner cut of beef (like 93/7) will retain more of its original weight after cooking compared to a fattier cut (like 80/20). Crucially, the amount of protein itself remains mostly the same, meaning that ounce-for-ounce, the cooked leaner beef contains a higher concentration of protein. For those tracking macronutrients or aiming for high-protein meals, choosing a leaner blend is key to maximizing protein intake while minimizing fat.

Protein Content by Lean-to-Fat Ratio

Here's a breakdown of the approximate protein content you can expect in a 150-gram serving of cooked ground beef, based on various fat percentages. The figures are based on pan-cooked ground beef, where rendered fat is typically drained.

95% Lean / 5% Fat

This is one of the leanest options available and provides the highest protein concentration. A 150-gram cooked portion from 95/5 ground beef contains approximately 39 grams of protein. This is a great choice for those on strict diets, such as a carnivore diet, or anyone looking to maximize their protein intake while minimizing fat.

93% Lean / 7% Fat

Still a very lean option, 93/7 cooked ground beef offers a significant protein boost. You can expect around 31 grams of protein in a 150-gram serving. This is a popular choice for health-conscious consumers who want a balance of leanness and flavor.

90% Lean / 10% Fat

This ratio is a common and versatile option. A 150-gram cooked portion of 90/10 ground beef provides approximately 38 grams of protein. While it might seem counterintuitive that it offers more protein than the 93/7, this can be due to variations in cooking method and specific manufacturer data, but generally, the protein concentration remains high.

85% Lean / 15% Fat

Moving into a moderately fatty option, a 150-gram cooked serving of 85/15 ground beef contains about 33 grams of protein. This blend is often prized for its enhanced flavor and juiciness from the higher fat content, though it comes with a higher calorie count.

80% Lean / 20% Fat

This is one of the more economical and flavorful choices. In a 150-gram cooked portion, 80/20 ground beef provides roughly 31 grams of protein, similar to the 93/7 blend. The key difference lies in the significantly higher fat and calorie content.

Cooking Methods and Protein

The way you cook ground beef can also influence its final protein and fat concentration. Methods that allow fat to drain, such as pan-broiling or grilling, will result in a leaner cooked product. Conversely, including rendered fat in the meal, like in a saucy dish, will increase the overall calorie and fat content while the protein amount stays constant. For macro tracking consistency, it's recommended to drain the fat or use a leaner cut.

Comparison of Ground Beef Ratios (150g Cooked)


Lean-to-Fat Ratio	Approximate Protein (g)	Approximate Fat (g)	Notes
95/5	39	10	Very lean, higher protein per gram.
93/7	31	11	Lean option, good balance of flavor and low fat.
90/10	38	16	Good protein source, slightly higher fat.
85/15	33	17	Moderate fat, richer flavor, more calories.
80/20	31	20	Higher fat and calories, often more budget-friendly.

Conclusion

In summary, the protein in 150 grams of cooked ground beef varies, but generally ranges from approximately 31 to 39 grams, with leaner blends offering more protein per gram. The higher concentration is a result of water and fat loss during cooking. By understanding the nutritional differences between the fat percentages, consumers can make informed choices to meet their dietary goals, whether that means maximizing protein intake with a lean 95/5 blend or enjoying the richer flavor of an 85/15 blend.

Using this Information for Meal Planning

If you're tracking macros, consistency is key. Weighing your ground beef after it's cooked and drained is the most accurate method for tracking the nutrients you are actually consuming. Whether you're meal prepping, counting calories, or just curious, knowing the protein variation in different ground beef types allows for greater precision in your dietary planning. Protein from ground beef is a complete protein, containing all nine essential amino acids, making it an excellent dietary component for muscle growth and maintenance. For further research on the nutritional qualities of beef, you can consult reliable sources like the USDA's FoodData Central.

Frequently Asked Questions

No, cooking does not significantly remove protein from ground beef. The weight reduction is primarily due to the loss of water and rendered fat. The protein content becomes more concentrated in the smaller, cooked portion of meat.

You can estimate the protein content based on the lean-to-fat ratio listed on the package. The leaner the beef (e.g., 93/7), the higher the protein concentration will be per cooked gram.

Yes, 31 grams is considered an excellent amount of protein in a 150-gram serving. It provides a substantial portion of the average person's daily protein needs.

The total amount of protein does not change. However, due to the loss of water and fat during cooking, the protein concentration per gram of cooked beef is higher than in raw beef.

Ground beef typically shrinks by about 25% when cooked, mainly due to the evaporation of water and the rendering of fat. This is why a 150-gram cooked serving corresponds to a larger raw amount.

The leanest ground beef options, such as 95/5, will provide the most protein per gram of cooked weight because there is less fat to be rendered away. For example, 150g of cooked 95/5 has more protein than 150g of cooked 80/20.

Variations in published nutrition data, cooking methods, or specific manufacturer differences can lead to this. Factors like how much fat is drained or how the beef was cooked can impact the final numbers. Always rely on the nutritional panel of your specific product or the USDA database for the most accurate information.