How much protein is in 200g of ground beef cooked?

November 11, 2025 •

3 min read

When cooked, ground beef loses significant water and fat content, which concentrates the remaining nutrients like protein. A 200g serving of cooked ground beef, therefore, contains a substantial amount of protein, though the final figure is highly dependent on the initial lean-to-fat ratio.

Quick Summary

The protein content in 200g of cooked ground beef varies based on its lean-to-fat ratio, ranging from roughly 48g for 80/20 beef to over 50g for leaner cuts. Cooking concentrates the protein by removing moisture and fat.

Key Points

Varies by Ratio: The protein in 200g cooked ground beef depends on its fat content; leaner cuts yield more protein per gram.
Concentration Effect: Cooking removes water and fat, which increases the percentage of protein in the final, cooked product.
80/20 Blend: A 200g serving of cooked 80% lean ground beef contains approximately 48 grams of protein.
Leaner Options: A 200g serving of cooked 90% lean ground beef provides about 50g of protein, while a 95% lean cut offers around 52g.
Cooking Method Matters: Draining fat after cooking will result in a higher protein density per gram of meat.
Weigh After Cooking: For accurate nutritional tracking, it's best to weigh the ground beef after it has been cooked.

Protein Content Based on Lean-to-Fat Ratio

The protein amount in cooked ground beef is not a single, fixed number. It varies based on the cut's lean-to-fat ratio, as the percentage of fat directly impacts the overall protein concentration in the final product. Cooking further changes this by rendering and draining away some of the fat, as well as evaporating water. For a 200g serving of cooked ground beef, here's an approximate breakdown based on common ratios:

80/20 Ground Beef

For a 200-gram serving of 80% lean, 20% fat ground beef that has been cooked (e.g., pan-broiled), you can expect approximately 48 grams of protein. This is because the cooking process removes a considerable amount of both water and fat, leaving behind a more protein-dense meat. While the total amount of protein does not increase, the protein content per gram of final cooked product is higher than in its raw state.

90/10 Ground Beef

If you opt for a leaner option, such as 90% lean, 10% fat ground beef, the protein content in a 200g cooked serving is even higher. In this case, you can expect around 50 grams of protein. The reduced fat content means a higher percentage of the initial raw weight was protein, resulting in a more protein-rich final serving.

95/5 Ground Beef

The leanest common option is 95% lean, 5% fat ground beef. A 200g portion of this cooked ground beef will contain the highest protein content of the common ratios, clocking in at approximately 52 grams. This demonstrates how choosing a leaner cut is a simple way to maximize protein intake while minimizing fat and calories.

Factors Influencing the Final Protein Count

Beyond the initial lean-to-fat ratio, several other factors can influence the final protein count in your 200g serving:

Cooking Method: The way you cook the meat affects how much fat is lost. Pan-frying and draining the fat will yield a more protein-dense product than baking it in a loaf where the fat may be reabsorbed. Grilling, which allows fat to drip away, is another method that leads to a higher protein concentration by weight. The exact amount of water loss also varies based on temperature and duration, which affects the final weight.
Additives: Some pre-packaged ground beef may contain added water or other fillers, which can dilute the protein content. Checking the nutrition label is always a good practice.
Overcooking: While cooking denatures protein, making it more digestible, severely overcooking or scorching the meat can degrade the protein itself, albeit in very small amounts.

Comparison of Cooked Ground Beef Ratios (per 200g)


Lean-to-Fat Ratio	Approximate Protein (g)	Approximate Fat (g)	Approximate Calories	Source
80% Lean / 20% Fat	48g	32g	492	Eat This Much
90% Lean / 10% Fat	50g	21g	408	Eat This Much
95% Lean / 5% Fat	52g	12g	328	Eat This Much

Tips for Maximizing Your Protein from Ground Beef

To ensure you're getting the most out of your ground beef, consider these practical tips:

Choose a Leaner Cut: Opting for 90/10 or 95/5 ground beef is the most straightforward way to get more protein per gram of cooked product.
Drain the Fat: After cooking, drain the rendered fat from the meat. This not only reduces the fat content but also increases the protein concentration by weight.
Consider Cooking Method: Methods like broiling or grilling, which naturally allow fat to drip away, can be more effective for reducing fat than pan-frying without draining.
Use the Cooked Weight: Always weigh your ground beef after cooking if you are tracking your macros, as this is the most accurate way to measure your nutritional intake based on the final, concentrated product.

Conclusion

Determining how much protein is in 200g of ground beef cooked depends primarily on its lean-to-fat ratio. The range is impressive, with leaner cuts delivering a significant protein punch while remaining a versatile and nutrient-dense food. From 48g in an 80/20 blend to 52g in a 95/5 cut, cooked ground beef provides high-quality, complete protein that supports muscle repair and overall health. Understanding these nutritional nuances helps you make informed choices based on your dietary goals, whether you're focusing on weight management, muscle building, or general wellness. For more insights into the nutritional benefits of beef, consider exploring resources from reputable health and nutrition sites, such as Healthline.

Frequently Asked Questions

No, cooking does not destroy the protein in ground beef. The heat denatures the protein, which changes its structure and makes it easier for your body to digest and absorb the amino acids.

Weighing cooked ground beef is generally more accurate for tracking macros, as this reflects the weight of the food you are actually consuming. Nutritional data for cooked meat is often based on the final cooked weight.

The protein percentage increases after cooking because the meat loses moisture and fat during the cooking process. Since protein isn't lost in the same way, it becomes more concentrated in the final, lighter-weight product.

Cooking methods that allow fat to drain away, like pan-frying and broiling, will result in a higher protein concentration by weight. Methods where fat is retained, such as baking in a loaf pan, will result in a slightly lower protein density.

While ground beef is an excellent protein source, cooked chicken breast typically has a higher protein content per 100g. For example, some sources indicate that 100g of cooked skinless chicken breast has around 31g of protein, while lean beef is closer to 26g.

If you don't know the exact ratio, you can use an average estimate. However, for more accurate tracking, opt for the nutrition information corresponding to the lean-to-fat ratio you purchased, as it can make a noticeable difference.

Not draining the fat will mean your cooked beef retains more fat and calories. While the total protein content remains the same as when it was drained, the protein concentration per gram of meat will be lower.