How Much Protein is in 4 oz of Red Meat?

November 25, 2025 •

3 min read

According to USDA data, the protein content in a 4 oz serving of red meat can range significantly depending on the cut and leanness. Understanding how much protein is in 4 oz of red meat is essential for anyone tracking their macros or building a balanced diet for muscle growth or weight management.

Quick Summary

The protein in a 4 oz serving of red meat varies based on the cut's fat content and preparation. Leaner cuts provide more protein per ounce, while fattier cuts offer less. Cooking methods also impact the final nutritional profile.

Key Points

Protein Varies by Cut: A 4 oz portion can contain 23 to 35 grams of protein, depending heavily on the fat content of the specific cut.
Leaner Cuts Mean More Protein: Cuts like tenderloin and flank steak are leaner and contain more protein per ounce than fattier cuts such as ribeye.
Cooking Concentrates Protein: Cooking red meat causes it to lose water and fat, which increases the protein density and total protein content in a cooked 4 oz serving.
A Nutrient-Dense Source: In addition to protein, red meat provides high levels of essential nutrients like heme iron, zinc, and Vitamin B12.
Healthy Preparation is Key: Grilling, roasting, and broiling are healthier cooking methods that preserve the nutritional value compared to frying.
Consider the Whole Package: When choosing red meat, evaluate the entire nutritional package, including the fat content, to align with your health and fitness goals.

Protein Power: A Deep Dive into Red Meat

Red meat, which includes beef, lamb, and venison, is a high-quality source of complete protein, meaning it contains all nine essential amino acids needed for muscle repair and growth. For many, a 4 oz portion is a standard serving size for a meal. The amount of protein in 4 oz of red meat is not a single, fixed number but rather a range influenced by several factors, including the type of cut, its leanness, and how it is cooked.

Lean vs. Fattier Cuts

The most significant factor determining the protein concentration is the cut's fat content. Leaner cuts have a higher percentage of protein by weight because they contain less fat. For example, a 4 oz serving of 95% lean ground beef offers approximately 24 grams of protein, while the same raw weight of 80% lean ground beef has closer to 19 grams. This difference is due to the space fat occupies in the meat's composition. Similarly, a cooked 4 oz beef tenderloin, known for its leanness, provides a substantial 35 grams of protein, whereas a fattier cut like ribeye contains less protein per comparable weight due to its higher fat marbling.

The Impact of Cooking Method

Cooking red meat affects its weight and nutritional density. As meat cooks, it loses water and fat, concentrating the remaining nutrients, including protein. A raw 4 oz portion will contain a different amount of protein than a cooked 4 oz portion. For instance, a cooked 4 oz ground chuck patty can contain as much as 31 grams of protein, having lost significant water and fat during the cooking process. Cooking methods like grilling, broiling, and searing are ideal for minimizing added fat, while methods like frying or using added oils can increase the total fat and calorie content.

How Much Protein is in 4 oz of Red Meat? A Comparison

To illustrate the variance, let's compare the protein content and other nutritional aspects of several common 4 oz cooked portions of beef.


Red Meat Cut (4 oz, Cooked)	Approximate Protein (g)	Approximate Fat (g)	Approximate Calories (kcal)
Tenderloin Steak	~35	~9	~229
Ground Chuck (95% Lean)	~24	~6	~149
Ribeye Steak	~23	~17	~247
Ground Beef (80% Lean)	~28	~23	~287
Flank Steak	~30	~9	~200

Note: Protein and fat amounts can vary slightly based on specific preparation and cooking.

Beyond Protein: Other Nutritional Benefits

Red meat is more than just a source of protein. A 4 oz serving also delivers a powerful nutrient package, including essential vitamins and minerals crucial for overall health.

Iron: Red meat is a significant source of heme iron, which is more easily absorbed by the body than the non-heme iron found in plants. This is vital for preventing iron-deficiency anemia.
Zinc: Zinc is essential for immune function, wound healing, and cell division. A single 4 oz serving provides a significant percentage of the daily value.
B-Vitamins: Red meat is rich in B vitamins, especially Vitamin B12, which is critical for nerve function and red blood cell formation. It also provides niacin and B6.

Making Informed Choices

Choosing the right red meat for your diet depends on your personal goals and preferences. If you're aiming for high protein with lower fat and calorie intake, opt for leaner cuts like sirloin, tenderloin, or extra-lean ground beef. If flavor is your priority and you have more caloric flexibility, a well-marbled ribeye might be preferable. For general purposes, most cuts of red meat, especially beef, are excellent sources of high-quality protein.

It's also important to consider the overall context of your diet. While red meat is nutritious, moderation is key, especially with fattier cuts. Balancing red meat with other protein sources like fish and poultry ensures a diverse nutrient intake. The preparation method also plays a crucial role; methods like grilling or roasting without excessive oil are healthier alternatives to frying.

Conclusion

In summary, the amount of protein in 4 oz of red meat varies from approximately 23 to 35 grams, primarily influenced by the cut's fat content and whether it is cooked. Leaner cuts and cooked portions generally contain more protein per ounce. Beyond protein, red meat offers essential micronutrients like iron, zinc, and B-vitamins, making it a valuable part of a balanced diet. By selecting the right cut and cooking method, you can effectively tailor red meat consumption to support your specific nutritional and health objectives.

For more detailed nutritional information, consult the USDA FoodData Central database, a reliable source for food composition data. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

A cooked 4 oz serving of red meat has more protein than a raw 4 oz serving. This is because cooking removes water and some fat, concentrating the protein and other nutrients into a smaller, denser portion.

Leaner cuts like beef tenderloin, top sirloin, and flank steak contain the most protein per ounce. Ground beef with a very low fat percentage (e.g., 95% lean) is also a high-protein option.

The protein in red meat is considered high-quality or 'complete' because it contains all nine essential amino acids. While not necessarily 'better' than other sources like poultry or fish, it offers a distinct nutrient profile, including heme iron and zinc.

There is no one-size-fits-all recommendation, but many health guidelines suggest moderating red meat intake. The appropriate amount depends on overall dietary patterns, health status, and other protein sources consumed.

Yes, protein content can differ between beef and lamb, as well as between different cuts of each. Generally, lean beef and lamb cuts have similar high protein content, but specific marbling and cut location cause variations.

While grass-fed beef can have a more favorable fatty acid profile and slightly different micronutrient content, the difference in protein per 4 oz is generally not significant compared to conventional beef of the same leanness.

Yes, cooking at very high temperatures for prolonged periods can affect protein. While moderate heat improves digestibility, excessive heat can lead to the formation of protein aggregates, potentially reducing the nutritional quality.