How much protein is in 250 grams of cooked ground beef?

November 28, 2025 •

4 min read

A 250-gram serving of pan-broiled 90% lean ground beef contains approximately 63 grams of protein. However, the exact amount of protein in 250 grams of cooked ground beef depends on the initial fat percentage and the cooking method used. This guide will detail the protein content for different lean-to-fat ratios.

Quick Summary

The protein in 250g of cooked ground beef varies by its fat percentage. Leaner cuts contain more protein per cooked gram. For example, 90/10 beef yields around 63g of protein, while fattier cuts contain less. The total protein amount remains constant from the raw state, but is concentrated as moisture and fat are lost during cooking.

Key Points

Protein Varies by Ratio: A 250g portion of cooked ground beef contains different amounts of protein depending on its lean-to-fat ratio. Leaner cuts have more protein per cooked gram.
93/7 is Leanest: 250g of cooked 93% lean ground beef offers the highest protein content, at approximately 73 grams.
90/10 is a Balanced Option: A 250g portion of cooked 90% lean ground beef provides a substantial 63 grams of protein.
Protein is Concentrated: As ground beef cooks, it loses moisture and fat, concentrating the remaining nutrients like protein. The protein content from the raw weight is preserved, but packed into a smaller, cooked portion.
Track Cooked Weight: For accurate macro tracking, it is best to weigh and measure your ground beef after it has been cooked, as the weight changes significantly during cooking.

Protein Breakdown by Ground Beef Lean-to-Fat Ratio

The protein content in ground beef is concentrated during cooking as moisture and fat are lost. The final cooked weight is a better indicator for tracking macros, and the initial lean-to-fat ratio is the most important factor. To determine how much protein is in 250 grams of cooked ground beef, we need to consider the initial percentage of lean meat versus fat.

What Happens During Cooking?

As ground beef is cooked, its weight decreases due to the evaporation of water and the rendering of fat. This shrinkage typically amounts to about 25% of the raw weight, though this can vary with the cooking method and initial fat content. For instance, a 4 oz (113g) raw patty might shrink to about 3 oz (85g) when cooked, but the protein from that initial 4 oz remains concentrated in the smaller 3 oz cooked portion. This means that a 250-gram cooked serving represents a larger initial raw portion, and thus, a greater protein quantity.

How Lean-to-Fat Ratio Affects Protein

The percentage listed on ground beef packaging (e.g., 90/10, 85/15) refers to the ratio of lean meat to fat by weight before cooking. A higher lean percentage results in more protein per gram in the final cooked product. Here's a look at the approximate protein content in a 250-gram portion of cooked, pan-broiled ground beef for common ratios:

90% Lean / 10% Fat: A 250g cooked portion of this ratio contains approximately 63g of protein. This is a popular choice for those looking for a balance of lower fat and high protein.
80% Lean / 20% Fat: A 250g cooked serving of this fattier cut will have a lower protein density. After pan-browning, 3 oz (85g) of 80% lean beef contains about 20g of protein, so a 250g cooked portion would be closer to 59g of protein.
93% Lean / 7% Fat: A very lean option, 3 oz (85g) cooked contains about 25g of protein. A 250g cooked portion would provide approximately 73g of protein, making it an excellent choice for a high-protein diet.

Cooking Methods and Protein

The cooking method can also influence the final protein density, primarily by affecting how much fat is drained away. For example, pan-browning and draining the fat will increase the protein percentage by weight compared to a method where the fat is retained.

Here are some common cooking methods and their effects:

Pan-browning and draining: This is a standard method that removes a significant portion of the rendered fat, resulting in a higher protein-to-fat ratio in the cooked meat.
Boiling or simmering: Similar to pan-browning, boiling allows the fat to be easily skimmed from the surface, creating a lean result.
Grilling: Grilling on a grate allows fat to drip away, similar to draining in a pan, concentrating the protein.

How Different Ground Beef Ratios Compare


Feature	90% Lean / 10% Fat	80% Lean / 20% Fat	93% Lean / 7% Fat
Cooked Protein (approx. per 250g)	~63g	~59g	~73g
Saturated Fat (per 250g cooked)	Higher than 93/7, lower than 80/20	Highest fat content	Lowest saturated fat
Total Calories (per 250g cooked)	Moderate (~510 kcal)	Highest calories due to fat	Lowest calories (~420 kcal)
Flavor Profile	Balanced flavor, not overly greasy	Rich, beefy flavor due to higher fat content	Mild flavor, very lean
Best for...	Everyday meals, tacos, burgers	Recipes where rich flavor is desired, burgers	Weight loss, calorie control, lean cooking

High-Protein Diets and Ground Beef

For those on a high-protein diet, choosing leaner ground beef ratios is an effective strategy to maximize protein intake while controlling fat and calories. Adequate protein is essential for muscle repair and growth, and ground beef offers all nine essential amino acids, making it a high-quality protein source. Protein also helps increase satiety, which is beneficial for weight management.

To ensure you are getting the most protein, always track based on cooked weight. It is generally recommended to aim for around 25-30 grams of protein per meal to optimize muscle protein synthesis. A 250-gram serving of cooked lean ground beef can easily satisfy this protein requirement in a single meal. For more information on nutritional requirements, consult resources like those from Harvard Health Publishing.

Conclusion

In summary, 250 grams of cooked ground beef is a potent source of protein, with the exact amount dependent on the lean-to-fat ratio. A cooked portion of 93/7 lean beef provides the most protein, about 73 grams, while 80/20 beef contains slightly less, around 59 grams. For balanced nutrition, opt for a leaner cut like 90/10, which provides a substantial 63 grams of high-quality protein. By understanding how the fat content and cooking method affect the final nutritional profile, you can make informed choices to meet your dietary goals.

Frequently Asked Questions

No, cooking does not destroy the protein in ground beef. The heat causes the protein molecules to denature, or unfold, but the amino acid content and nutritional value of the protein remain intact. The protein is simply concentrated in the smaller cooked portion due to moisture and fat loss.

Yes, ground beef is considered a high-quality protein source. It is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own.

You will need to start with a larger amount of raw ground beef to account for shrinkage during cooking. As a general rule, meat shrinks by about 25%. Therefore, to get 250 grams of cooked ground beef, you would need to start with approximately 333 grams of raw ground beef.

For a high-protein diet, a higher lean-to-fat ratio is more beneficial because it delivers more protein per calorie. By reducing fat, you can consume a larger quantity of protein for the same number of calories, which is ideal for muscle building or weight loss.

Yes, ground beef can be part of a weight loss diet, especially leaner cuts. Protein helps with weight management by promoting satiety (feeling full), which can help reduce overall calorie intake. Choosing a higher lean-to-fat ratio is recommended for calorie control.

Yes, there is a notable difference. For a 250-gram cooked portion, 93% lean ground beef contains more protein (approx. 73g) than 80% lean ground beef (approx. 59g). The protein is denser in leaner cuts because less fat and moisture are present in the final cooked weight.

To maximize the protein per serving, choose a leaner cut of ground beef. When cooking, drain as much of the rendered fat as possible. For instance, pan-browning and then draining the fat will yield a higher protein-to-fat ratio in your final product.