How much protein is in 250g 10% fat mince?

November 11, 2025 •

3 min read

According to nutritional data, 250g of raw 10% fat beef mince contains approximately 50 to 51 grams of protein. This makes 10% fat mince a potent source of high-quality protein for muscle building, satiety, and overall health.

Quick Summary

This guide provides a detailed breakdown of the protein, fat, and calorie content in 250g of 10% fat mince. It explores how cooking impacts nutritional values, compares it to leaner options, and offers tips for incorporating it into a balanced diet.

Key Points

Protein Content: 250g of raw 10% fat beef mince typically contains 50-51 grams of protein.
Cooking Affects Nutrition: While total protein stays constant, cooking concentrates it as water and fat are lost. Draining the fat reduces overall calorie and fat content.
Balanced Macros: This mince provides a good balance of protein and fat, with around 24-25 grams of fat and 440-450 calories per 250g raw serving.
Rich in Nutrients: In addition to protein, 10% fat mince is an excellent source of essential vitamins like B12 and minerals such as iron and zinc.
Versatile Ingredient: Suitable for a variety of dishes like bolognese, burgers, and meatballs, especially when balanced with vegetables and complex carbs.
Consider Leaner Options: For fewer calories and less saturated fat, very lean mince (<5% fat) offers a slightly higher protein-to-fat ratio.

Beef mince is a versatile and popular source of protein, but its nutritional profile can vary significantly based on the fat percentage. For those tracking their macronutrients, understanding the specifics is key. A 250g portion of 10% fat mince is a generous serving that offers a substantial amount of protein, along with other essential nutrients.

The Nutritional Breakdown of 250g 10% Fat Mince

Beyond just protein, a 250g portion of 10% fat beef mince offers a range of nutrients important for a healthy diet. Here is a typical breakdown based on several nutritional databases:

Protein: ~50–51g
Fat: ~24–25g, of which a significant portion is saturated fat
Calories: ~440–450 kcal
Vitamins: Rich in B vitamins, particularly Vitamin B12, which is crucial for nerve function and energy
Minerals: A great source of iron and zinc, which are vital for oxygen transport and immune function

It's important to remember that these values are for raw mince. As with any meat, the cooking process will alter the final nutritional content, primarily by reducing the moisture and fat, which in turn concentrates the protein and calorie content per gram of cooked product.

Raw vs. Cooked: How Cooking Mince Changes Its Protein Profile

When you cook beef mince, it loses water and fat. This means the overall weight of your portion will decrease. For example, 250g of raw mince might shrink to around 175-200g once cooked. However, the total amount of protein remains relatively constant; it just becomes more concentrated in the finished product. The amount of fat drained off during cooking will also influence the final macro count. Draining the fat can significantly lower the final fat and calorie totals, making it a leaner meal.

Comparing 10% Fat Mince to Other Options

For those with specific dietary goals, comparing different types of mince can be useful. The protein-to-fat ratio is the key differentiator. Here's a comparison table to illustrate the differences per 100g of raw meat:


Feature	10% Fat Mince (Lean)	20% Fat Mince (Regular)	Extra Lean Mince (<5% Fat)
Protein per 100g	~20-22g	~19-20g	~22-23g
Fat per 100g	~10g	~20g	~4-5g
Calories per 100g	~170-200 kcal	~270-300 kcal	~150-160 kcal
Juiciness & Flavor	Good, balanced flavor	Very rich, high flavor	Less flavorful if overcooked
Best For	Everyday cooking, bolognese	Bulking, high-calorie meals	Lean gains, low-calorie diets

How to Maximize the Nutritional Benefits of Your Mince

To get the most out of your 10% fat mince, consider the following cooking methods and meal pairings:

Choose the right cooking method: Pan-frying is common, but methods like grilling or baking allow for more fat to drain away. Using a colander to rinse and drain the cooked mince can further reduce the fat content. This is a simple trick to effectively lean out your meal.
Pair with vegetables: Pairing mince with a variety of vegetables not only boosts the fiber and nutrient content but also adds bulk and volume to the meal, helping you feel fuller for longer. A simple bolognese with plenty of grated carrots and courgettes is a great example.
Use healthy sauces: Opt for homemade tomato-based sauces rather than pre-made, high-sugar alternatives. This helps control the sodium and sugar content of your meal, keeping it healthier overall.
Integrate into balanced meals: Combine your mince dish with complex carbohydrates like whole-grain pasta, brown rice, or quinoa for sustained energy. The balance of protein, carbs, and fats is crucial for a complete meal.

Conclusion: Making Informed Choices with Mince

Ultimately, 250g of 10% fat mince provides a significant amount of high-quality protein, making it an excellent component of a balanced diet. While it contains more fat and calories than extra-lean options, it also offers a rich flavor that many prefer. By understanding the nutritional differences and employing smart cooking techniques, you can enjoy the benefits of this versatile ingredient while aligning it with your specific health and fitness goals. Whether you're building muscle, managing weight, or simply eating for general health, 10% fat mince is a solid choice when prepared thoughtfully.

For more detailed nutritional information and data comparisons, resources like those from the US Department of Agriculture are invaluable. Reference

Frequently Asked Questions

Not necessarily. The protein content per gram of raw meat is very similar. The main difference is the fat and calorie content. For example, 100g of 10% fat mince has around 20-22g of protein, while 100g of extra lean (<5% fat) mince has slightly more at 22-23g of protein, and fewer calories.

In 250g of raw 10% fat mince, you can expect to find approximately 440 to 450 calories. The final calorie count can be lower if you drain the fat after cooking.

Yes, 10% fat mince is an excellent source of high-quality, complete protein, which is essential for muscle repair and growth. A 250g portion provides over 50g of protein, a substantial amount for any fitness goal.

A 250g portion of raw 10% fat mince contains roughly 24 to 25 grams of total fat. This amount can be reduced by draining the excess fat after cooking.

The total amount of protein remains the same from raw to cooked. However, because cooking reduces the weight by removing water and fat, the concentration of protein per 100g of cooked mince is higher than per 100g of raw mince.

Yes, 10% fat mince is generally considered a healthier option than regular mince (often 20% fat) because it has lower saturated fat and calorie content. This makes it a better choice for weight management and heart health.

Besides protein, 10% fat mince is rich in several key nutrients. It's a good source of B vitamins, especially B12, and provides important minerals such as iron and zinc, which are vital for overall bodily function.