How much protein is in 5oz cooked ground beef? A nutrition diet guide

October 19, 2025 •

4 min read

According to USDA data, the protein content of cooked ground beef is higher per ounce than raw beef due to moisture loss during cooking. Understanding precisely how much protein is in 5oz cooked ground beef is crucial for meal planning, managing macronutrient intake, and making informed dietary choices for better health.

Quick Summary

The protein content in a 5oz serving of cooked ground beef varies significantly based on the lean-to-fat ratio. Cooking concentrates nutrients, increasing protein per ounce compared to raw meat. Leaner ratios like 90/10 or 93/7 yield higher protein and fewer calories per serving than fattier alternatives like 80/20.

Key Points

Leaner cuts mean more protein: Ground beef with a higher lean-to-fat ratio, like 90/10, contains more protein per ounce when cooked compared to fattier cuts like 80/20.
Cooking concentrates protein: The moisture loss during cooking increases the protein concentration per gram of cooked meat, so 5oz cooked has more protein than 5oz raw.
Protein amounts vary by ratio: A 5oz serving can range from approximately 26 grams (85/15) to 36 grams (90/10), depending on the specific blend.
Ground beef is a complete protein: As an animal product, beef provides all nine essential amino acids necessary for muscle repair and growth.
Rich in micronutrients: In addition to protein, ground beef is an excellent source of essential nutrients like iron, zinc, and vitamin B12.
Healthier options are available: Choosing leaner ground beef and draining fat after cooking can help reduce calorie and saturated fat intake.
The best choice depends on your diet: The right lean-to-fat ratio depends on your personal health goals, whether it’s maximizing protein, controlling calories, or balancing flavor.

The Impact of Lean-to-Fat Ratio on Protein

When cooking ground beef, moisture evaporates, causing the meat to lose mass. This process concentrates the remaining nutrients, including protein, making the cooked product denser in protein per unit of weight than its raw counterpart. However, the most significant factor affecting the final protein count is the initial lean-to-fat ratio of the raw ground beef.

Protein Content by Lean-to-Fat Ratio

Here’s a breakdown of the estimated protein content for a 5oz serving of cooked ground beef based on common fat percentages, derived from USDA data:

93/7 Lean Ground Beef: A 5oz serving typically provides around 29 grams of high-quality protein. This is the leanest option widely available and has the fewest calories and grams of fat. It's a great choice for those on a restrictive diet or looking to maximize protein intake while minimizing fat.
90/10 Lean Ground Beef: A 5oz portion contains approximately 36 grams of protein. This ratio strikes a good balance between leanness and flavor, making it a popular and versatile option.
85/15 Lean Ground Beef: For this ratio, a 5oz cooked serving has about 26 grams of protein. While still a good protein source, the higher fat content means more calories.
80/20 Lean Ground Beef: A 5oz serving delivers roughly 34 grams of protein. Despite being a fattier cut, the protein content remains substantial due to the way fat and protein are distributed and concentrated upon cooking.

It's important to remember that these are approximate values, and actual nutritional content can vary based on the specific cut of beef, brand, and cooking method. For the most accurate nutritional data, it's best to consult reliable sources like the USDA FoodData Central.

Maximizing Protein and Minimizing Fat

For those focused on a high-protein, lower-fat diet, choosing leaner cuts is the most straightforward approach. Draining the excess fat after cooking can further reduce the fat and calorie content without affecting the protein. However, leaner beef can sometimes taste drier, so many people prefer the flavor and moisture of fattier ratios. The best choice depends on individual dietary goals, taste preferences, and overall calorie budget.

Making Healthier Ground Beef Choices

To ensure you are getting the most nutritional value from your ground beef, consider the following tips:

Choose Leaner Cuts: Opt for 90/10 or leaner ratios to get more protein per calorie.
Drain Excess Fat: After browning the meat, use a colander or spoon to drain off rendered fat to reduce calorie and saturated fat intake.
Season Wisely: Use herbs and spices instead of high-fat sauces to enhance flavor without adding unnecessary calories.
Balance Your Meal: Pair ground beef with complex carbohydrates and plenty of vegetables for a complete and balanced meal.

Comparison of Common Ground Beef Ratios


Ratio (Lean/Fat)	Protein per 5oz Cooked (approx.)	Calories per 5oz Cooked (approx.)	Total Fat per 5oz Cooked (approx.)
93/7	29g	213 kcal	10g
90/10	36g	289 kcal	15g
85/15	26g	300 kcal	21g
80/20	34g	349 kcal	23g

Note: Calorie and fat counts may vary depending on the specific product and cooking method.

The Power of Beef Protein and Micronutrients

Beyond its high protein content, ground beef is a nutrient-dense food that provides several essential vitamins and minerals crucial for overall health.

Complete Protein: As an animal-based protein, beef is a complete protein, meaning it contains all nine essential amino acids required by the body. These amino acids are the building blocks for muscle, tissue repair, and various bodily functions.
Rich in Iron: Beef is an excellent source of heme iron, a type of iron that is more easily absorbed by the body than the non-heme iron found in plant sources. This can help prevent iron-deficiency anemia.
Essential B Vitamins: It's loaded with B vitamins, including B12, B6, and niacin. Vitamin B12, in particular, is vital for nerve function and red blood cell formation and is found almost exclusively in animal products.
High in Zinc: Beef is a powerhouse of zinc, a mineral that supports immune function, cell growth, and protein metabolism.
Presence of Creatine: Beef naturally contains creatine, a compound that supports muscle function and energy production, especially important for athletes and active individuals.

Conclusion

So, how much protein is in 5oz cooked ground beef? The answer is substantial, typically ranging from 26 to 36 grams, depending on the lean-to-fat ratio. Leaner cuts provide more protein per calorie, making them ideal for weight management and high-protein diets. Choosing the right ratio and cooking method allows you to tailor your meal to your specific dietary needs while benefiting from the complete protein, iron, zinc, and B vitamins that ground beef offers. Incorporating beef in moderation can be a strategic part of a healthy, balanced nutrition plan.

For more information on the health benefits of beef, you can consult sources like the Healthline article on beef.

Frequently Asked Questions

Yes, there is. Cooked ground beef has a higher protein concentration per unit of weight than raw beef because cooking causes water loss, which concentrates the nutrients.

A higher lean-to-fat ratio (e.g., 90/10) results in more protein per ounce in the cooked product than a lower ratio (e.g., 80/20), although all ground beef is a good protein source.

A 5oz serving of cooked 90/10 ground beef contains approximately 36 grams of protein.

No, draining the rendered fat after browning will not significantly alter the protein content of the meat. It primarily removes fat and calories.

Cooked ground beef is rich in other essential nutrients, including iron (particularly heme iron), zinc, and B vitamins like B12.

Yes, beef is a complete protein, meaning it provides all nine of the essential amino acids that the human body cannot produce on its own.

Not necessarily. While leaner cuts have fewer calories and fat, fattier cuts can offer more flavor. The best choice depends on your specific dietary needs, preferences, and how you balance your overall macronutrient intake.