How much protein is in 200g of ground beef?

November 11, 2025 •

3 min read

According to nutrition data, the protein content in 200g of ground beef can range from approximately 40 to 58 grams, depending primarily on its lean-to-fat ratio and whether it's cooked or raw. Understanding this variance is key to accurately tracking your macronutrients.

Quick Summary

The protein in 200g of ground beef varies significantly based on its fat percentage and cooking method. Leaner beef offers a higher protein concentration per gram. Pan-broiling 90/10 ground beef yields around 52g of protein, while 93/7 cooked crumbles contain about 58g.

Key Points

Fat percentage is key: The amount of protein in 200g of ground beef depends on its lean-to-fat ratio. Leaner beef contains more protein per gram.
Cooking concentrates protein: When ground beef is cooked, moisture and fat are lost, concentrating the protein. 200g of cooked beef has more protein than 200g of raw beef.
Protein range for 200g: The protein content in 200g of cooked ground beef can range from approximately 48g (80/20) to 58g (93/7).
Consider your goals: Choose a lean cut like 93/7 for high protein and low fat, or a fattier cut like 80/20 for more flavor and calories.
Accurate macro tracking: For best results, measure ground beef after cooking or calculate the cooked value from the raw weight to account for moisture and fat loss.
High-quality complete protein: Ground beef provides high-quality protein containing all nine essential amino acids, crucial for muscle repair and general health.

Understanding the variables: Raw vs. cooked and fat content

When asking "how much protein is in 200g of ground beef?", two key factors determine the answer: the beef's lean-to-fat ratio and whether it is measured raw or after cooking.

The impact of cooking on protein content

Cooking ground beef causes it to lose moisture and fat. As these components cook off, the overall weight decreases, but the protein remains concentrated in the remaining solids. For example, 200 grams of raw, 93% lean beef will yield a different protein amount than 200 grams of cooked, 93% lean beef, simply because the cooked product is denser in protein and has a reduced weight from the fat and water loss. This is a crucial distinction for anyone tracking their dietary intake precisely.

Why lean-to-fat ratio matters

The lean-to-fat ratio, like 80/20 or 93/7, directly impacts the protein density of ground beef. A higher fat percentage means a lower protein percentage by weight. The raw product is measured by its total weight, so the less fat there is, the more protein there is per gram. This is why 200g of 93/7 ground beef contains more protein than the same weight of 80/20 beef, even before considering the effects of cooking.

Protein content by fat ratio: Raw and cooked comparison

To provide clarity, here is a detailed breakdown of the protein content found in 200g of various types of ground beef. The figures for cooked beef assume a standard cooking method, such as pan-broiling, which renders some fat off.

For 200g of 93/7 Ground Beef

Raw: Approximately 42g of protein.
Cooked (Pan-browned): Around 58g of protein.

For 200g of 90/10 Ground Beef

Raw: Approximately 40g of protein.
Cooked (Pan-broiled): Around 52g of protein.

For 200g of 80/20 Ground Beef

Raw: Roughly 38-39g of protein (based on 100g raw value of 19.4g).
Cooked (Pan-broiled): Approximately 48g of protein.

Comparison table: Protein and calories in 200g ground beef

This table highlights the difference in nutritional information based on the lean-to-fat ratio after cooking, demonstrating how your choice of ground beef affects both protein and calorie intake.


Ground Beef Ratio	Protein (Cooked)	Calories (Cooked)	Key Takeaway
93% Lean / 7% Fat	58g	418 kcal	Highest protein density and lowest calories.
90% Lean / 10% Fat	52g	408 kcal	Good balance of protein and flavor.
80% Lean / 20% Fat	48g	492 kcal	Lowest protein density, highest fat and calories.

How to choose the right ground beef for your goals

When selecting ground beef, your specific dietary goals are the most important factor. If you are focused on maximizing protein while minimizing fat and calorie intake, a leaner option like 93/7 is ideal. This is especially relevant for those on a calorie-restricted diet or following a high-protein, low-fat meal plan.

For those who prioritize flavor and are not as concerned with higher fat content, an 80/20 blend is often preferred. The extra fat can add significant moisture and flavor to dishes, making it suitable for recipes where this is desired, such as burgers or meatballs.

Alternatively, a 90/10 blend offers a middle ground, providing a substantial amount of protein with less fat than the 80/20 option. This is a versatile choice for many everyday recipes where a balance of nutrition and flavor is desired. As the search results suggest, beef is a complete protein source, offering essential amino acids, iron, and B vitamins.

A note on tracking macros

For accurate macro tracking, always account for the cooking process. Measure your ground beef either before cooking (raw weight) and use a calculator or app to estimate the cooked nutritional values, or measure it after cooking to get the precise protein content for that portion. Simply measuring the raw weight and assuming the raw nutrition facts apply to the cooked portion can lead to an underestimation of protein and an overestimation of calories, due to fat loss.

Conclusion

The amount of protein in 200g of ground beef is not a single number but a range that depends on its lean-to-fat ratio and whether it's cooked or raw. A cooked, leaner cut like 93/7 will provide significantly more protein per 200g serving than a fattier cut like 80/20. By choosing the right ratio for your dietary needs, you can easily incorporate this versatile and nutritious protein source into a balanced eating plan, whether for muscle building, weight management, or general health.

Authority link: For a deeper dive into general beef nutritional qualities, visit BeefResearch.ca

Frequently Asked Questions

Cooking ground beef does not reduce the actual amount of protein. Instead, it concentrates the protein because fat and water are rendered out, meaning a serving of cooked beef has a higher protein density by weight than the same size serving of raw beef.

93/7 ground beef has more protein per 200g serving than 80/20 ground beef. This is because the higher percentage of lean meat means a higher protein concentration and a lower fat concentration.

For 200g of cooked, pan-broiled 80/20 ground beef, the protein content is approximately 48 grams.

In 200g of cooked, pan-broiled 90/10 ground beef, you can expect to find around 52 grams of protein.

Yes, ground beef is a complete protein source. It contains all nine of the essential amino acids that the human body cannot produce on its own.

For accuracy, measure your ground beef after it has been cooked. If you must measure raw, use a reliable nutrition app or database that can provide cooked values, or weigh the cooked portion to find its exact protein content.

In addition to protein, ground beef is an excellent source of essential nutrients like iron, zinc, selenium, phosphorus, and B vitamins, including B12 and B6.