How much protein is in 500g boneless beef?

November 27, 2025 •

3 min read

Boneless beef is a rich source of protein; lean cuts often provide 20-25g per 100g in their raw form. This amount can significantly aid muscle growth and overall health. The total protein in 500g boneless beef varies based on the cut and cooking method used.

Quick Summary

Protein content in 500g of boneless beef depends on the cut and cooking. Raw portions have less protein per gram than cooked portions due to water loss. Specific cuts like sirloin and tenderloin offer higher protein amounts, while fattier cuts have slightly less.

Key Points

Estimate for 500g: Approximately 100-110 grams of high-quality protein in 500g of raw, boneless beef, depending on the cut.
Cooking concentrates protein: As beef cooks, water weight decreases, concentrating protein. 500g of cooked beef has more protein grams than 500g of raw beef.
Lean vs. Fatty Cuts: Lean cuts like top round or sirloin offer a higher protein-to-fat ratio per 100g compared to fattier cuts like ribeye.
Most Accurate Measurement: Weigh the beef raw and use corresponding nutritional values to track nutrition accurately, as cooking loss varies.
Complete Protein Source: All beef cuts offer a complete protein, containing all nine essential amino acids needed by the human body.
Other Nutrients: Beef also contains essential micronutrients such as iron, zinc, and B vitamins.

Calculating Protein in 500g Boneless Beef

Determining the precise protein content in a 500g portion of boneless beef is essential for those monitoring their macronutrient intake. Although a general estimate is useful, understanding influencing factors can provide a more accurate picture.

The Impact of Raw vs. Cooked Weight

One of the most significant variables is the measurement of the beef: raw or cooked. Beef loses a considerable amount of water when cooked, causing it to shrink and lose weight. Consequently, protein and other nutrients become more concentrated in the remaining mass. For example, 100g of cooked beef has more protein than 100g of raw beef. Measuring the portion after cooking provides a more concentrated protein source.

Most nutritional advice is based on the food's raw weight to ensure consistency. The label on a package or a nutritional entry for "raw" beef is the standard. Calculating macros based on raw weight is the most accurate method for tracking dietary intake over time.

How Beef Cut and Fat Content Matter

The protein content of beef is not uniform across all cuts. Leaner cuts generally have a higher percentage of protein per gram than fattier cuts. The marbling (intramuscular fat) and external fat trim directly affect the protein-to-fat ratio. Here’s a breakdown:

Lean Cuts (Sirloin, Tenderloin, Top Round): These cuts are trimmed of excess fat and have minimal marbling. This results in a higher concentration of protein per 100 grams, often ranging from 26-29g when cooked.
Fattier Cuts (Ribeye, T-bone): These cuts have higher marbling and fat content, which contributes to flavor and juiciness but slightly lowers the protein percentage per 100 grams. A cooked ribeye, for instance, may have around 24g of protein per 100g.

Comparison Table: Protein in Different 500g Boneless Beef Cuts (Cooked)

To illustrate the difference, here is a comparison of the protein content in a 500g portion of various cooked boneless beef cuts. This table assumes an average nutritional profile for each cut.


Beef Cut (500g cooked)	Approximate Protein per 100g	Total Protein in 500g (Approx.)
Top Round	29g	145g
Sirloin	27g	135g
Tenderloin	26g	130g
Flank Steak	28g	140g
Ribeye	24g	120g

These values are approximations and can fluctuate based on cooking methods, the animal's breed, and diet.

Other Factors Influencing Protein

Besides the cut and cooking method, other factors can affect the beef's nutritional composition. The animal's age, genetics, and feeding source can affect both the quantity and quality of the protein and amino acid profile. Additionally, processing techniques like salting and smoking can have an effect, though usually minor.

Focusing on raw vs. cooked weight and the leanness of the cut will provide the most actionable data for most home cooks and nutrition trackers. Weighing beef before cooking and referencing nutritional databases for raw portions is the most precise method. For example, if 100g of raw, lean beef provides approximately 22g of protein, then a 500g raw portion would contain about 110g of protein. After cooking, this same portion would still contain 110g of protein, but it would weigh less, perhaps around 375g (assuming a 25% water loss), making the protein density higher per cooked gram.

The Nutritional Upside

Regardless of the cut, boneless beef provides a high-quality, complete protein source, containing all nine essential amino acids needed for bodily functions. It also offers a rich source of other vital nutrients, including iron, zinc, and B vitamins.

For more information on the nutrient profiles of various cuts, sources like BeefResearch.ca offer detailed breakdowns.

Conclusion

The amount of protein in 500g of boneless beef is not a single number but a range that depends on the specific cut and whether it is measured raw or cooked. Leaner cuts contain a higher protein percentage than fattier ones. A conservative estimate for a raw 500g portion of lean boneless beef would be around 100-110g of protein, which would then be concentrated as the meat cooks and loses moisture. Considering these factors allows for a more accurate assessment of protein intake from beef.

Frequently Asked Questions

No, cooking doesn't destroy the protein in beef. Although the meat loses moisture and fat, reducing its total weight, the amount of protein remains relatively constant. This water loss actually increases the concentration of protein per gram of cooked meat.

Leaner cuts of beef contain a higher percentage of protein per gram compared to fattier cuts. Fat has a much lower protein content, so a higher fat percentage displaces some of the protein mass.

The most reliable method is weighing the beef raw before cooking. A good general rule is that lean boneless beef contains around 20-22g of protein per 100g raw weight. For a more precise figure, check a nutritional database for the specific cut you're using.

The cooking method primarily affects moisture content, not the protein itself. High-heat methods like grilling or roasting result in more moisture loss and higher protein density per cooked gram. Slower cooking methods, like stewing, will retain more moisture.

While grass-fed beef may have a slightly different fat composition and micronutrient profile, its overall protein content is comparable to grain-fed beef. The biggest factor influencing protein percentage remains the leanness of the cut.

'Boneless' simply means the bone has been removed. This is important for accurate weight and nutritional calculations, as bones do not contain protein. Therefore, a 500g portion of boneless beef is 100% edible meat.

Online calculators and nutritional databases are excellent tools. Specify whether you are inputting the raw or cooked weight, and the specific cut, to get the most accurate result.