How much protein is in 4 oz of 90/10 ground beef?

November 9, 2025 •

3 min read

According to USDA data, a 4-ounce serving of raw 90/10 ground beef contains approximately 22-23 grams of protein. This information is crucial for anyone tracking their macronutrients, especially those focused on fitness goals or managing a specific diet.

Quick Summary

A 4-ounce serving of 90/10 ground beef provides a substantial amount of high-quality protein, essential for muscle building and satiety. The protein yield changes slightly when cooked, as moisture is lost during the cooking process, concentrating nutrients in the remaining portion.

Key Points

High-Protein Source: A 4 oz serving of 90/10 ground beef is an excellent source of high-quality protein, with estimates ranging from 22 to 29 grams when cooked.
Fat and Calorie Difference: The 90/10 ratio means it's leaner than other ground beef types, resulting in fewer calories and less fat per serving compared to options like 80/20.
Cooking Shrinkage: The protein becomes more concentrated after cooking because moisture and fat are lost, reducing the overall weight but increasing the nutrient density of the final cooked portion.
Versatile Ingredient: This lean cut is suitable for a wide range of recipes, including burgers, tacos, meat sauces, and stir-fries, making it easy to incorporate into a healthy diet.
Essential for Health: The protein in ground beef supports muscle growth, repairs tissue, and helps with satiety, making it valuable for fitness and weight management goals.
Check Labels: The exact nutritional content can vary by brand and cooking method, so it is always wise to check the nutrition labels on your specific product.

Understanding the Nutritional Profile of 90/10 Ground Beef

For those monitoring their nutritional intake, understanding the specific macronutrient content of food is essential. 90/10 ground beef is a popular choice due to its lean nature, making it a good source of protein without excessive fat. The '90/10' ratio indicates that the meat is 90% lean and 10% fat. This ratio makes it a healthier option compared to fattier alternatives like 80/20 or 70/30 ground beef.

Raw vs. Cooked Protein Content

When considering how much protein is in 4 oz of 90/10 ground beef, it's important to differentiate between raw and cooked weight. The cooking process removes water and some fat, causing the total weight to decrease. As a result, the concentration of protein increases in the final product. A 4-ounce raw patty will yield less than 4 ounces of cooked beef, but the protein content per serving will be higher when measured by cooked weight.

For example, while a 4 oz raw portion may contain around 22.6 grams of protein, a cooked 4 oz patty will contain more protein by weight because of the moisture loss. Most nutrition labels and fitness apps provide data for cooked meat, as that is how it is consumed. When a 4-ounce raw patty is cooked, its weight typically reduces to about 3 ounces, with the protein content concentrating to around 22-23 grams in that smaller cooked portion.

The Role of Protein in Your Diet

Protein is a vital macronutrient that plays a critical role in numerous bodily functions. It is composed of amino acids, which are the building blocks of muscles, enzymes, and hormones. Consuming adequate protein is essential for:

Muscle repair and growth: Post-workout, protein helps repair muscle fibers, which is crucial for building strength and mass.
Satiety: Protein-rich foods help you feel full longer, which can aid in weight management by reducing overall calorie intake.
Metabolism: A higher protein diet can boost your metabolism and increase calorie burning.
Bone health: Studies have shown that higher protein intake is linked to better bone mineral density.

Comparison of Ground Beef Ratios

To illustrate the difference in protein and fat content, here is a comparison table of different ground beef ratios per 4 oz serving (cooked):


Ground Beef Ratio	Approx. Protein (g)	Approx. Fat (g)	Approx. Calories	Best For
90/10	22-29	11-13	200-231	Health-conscious individuals, muscle building
85/15	20-25	15-18	240-270	Balanced macros, flavorful dishes
80/20	18-23	20-25	280-300	Maximum flavor, stews, and casseroles
70/30	16-20	30-35	320-360	High-fat diets, specific recipes

Note: Nutritional values are approximate and can vary based on brand, cooking method, and preparation.

How to Incorporate 90/10 Ground Beef into Your Meals

There are countless ways to enjoy the protein benefits of 90/10 ground beef. Its versatility makes it a staple in many kitchens. Here are some simple ideas to get you started:

Lean burgers: Form patties and grill or pan-fry for a healthier burger option. Top with fresh vegetables and a whole-wheat bun.
Meat sauce: Use it to create a lean bolognese or meat sauce for pasta, lasagna, or spaghetti squash.
Stir-fry: Brown the beef and add it to a vegetable stir-fry for a quick and protein-packed meal.
Stuffed peppers: Mix with rice, onions, and spices, then bake in bell peppers.
Salads: Crumble cooked ground beef over a fresh salad for a satisfying and complete meal.
Taco meat: Season and use it for tacos, burritos, or taco bowls. This is a flavorful way to get protein in.

Conclusion

In summary, a 4-ounce serving of 90/10 ground beef is an excellent source of high-quality protein, providing a solid 22 to 29 grams per cooked serving, depending on the exact cooking method. The leaner fat content makes it a favorable choice for those aiming for a healthy diet without sacrificing flavor. By incorporating this lean meat into a variety of dishes, you can easily meet your daily protein requirements and support muscle health, satiety, and overall well-being. For more in-depth nutritional data and comparisons, you can consult reliable sources such as the USDA FoodData Central database.

USDA FoodData Central

USDA FoodData Central offers a comprehensive database of nutritional information for thousands of foods, including various types and preparations of ground beef. It is a highly reliable and authoritative resource for anyone seeking accurate dietary facts.

Frequently Asked Questions

A 4 oz raw portion of 90/10 ground beef will yield about a 3 oz cooked portion, which contains approximately 22-29 grams of protein due to moisture loss during cooking.

Yes, ground beef, including 90/10, is a complete protein source. This means it contains all nine essential amino acids that your body cannot produce on its own and must obtain from food.

A 4 oz cooked serving of 90/10 ground beef contains more protein by weight and less fat and calories than an equal cooked serving of 80/20 ground beef.

Yes, 90/10 ground beef is a good option for a low-fat diet due to its leaner profile. It provides substantial protein with less saturated fat compared to fattier cuts.

The cooking method can slightly affect the final protein content by altering how much moisture and fat are rendered off, but the overall amount of protein in the meat remains relatively stable.

In addition to being a protein source, ground beef provides essential vitamins and minerals like Vitamin B12, iron, and zinc, which are important for energy and immune function.

Cooking methods that minimize excessive heat and preserve moisture, such as baking, broiling, or pan-frying, can help retain nutrients. Draining excess fat after cooking is also recommended.