How much protein is in 5oz of cooked ground beef?

October 19, 2025 •

3 min read

Cooked ground beef contains a higher concentration of protein per ounce than its raw counterpart due to moisture and fat loss during the cooking process. This means the exact amount of protein in 5oz of cooked ground beef depends heavily on the initial lean-to-fat ratio of the raw meat.

Quick Summary

The amount of protein in 5oz of cooked ground beef varies based on the fat content, typically ranging from 26 to 36 grams. Leaner cuts result in higher protein concentration per ounce after cooking.

Key Points

Varies by Ratio: The protein in 5oz of cooked ground beef varies, from ~26g in 85/15 to ~36g in 90/10.
Cooking Concentrates Protein: As water and fat cook off, the remaining protein becomes more concentrated per ounce of cooked meat.
Leaner Means More Protein: Ground beef with a higher lean percentage, like 90/10, delivers more protein per cooked ounce.
Beyond Protein: Cooked ground beef is also rich in essential nutrients like iron, zinc, and vitamin B12.
Tracking Matters: For consistent nutritional tracking, weigh your ground beef after it has been cooked.

The Protein Breakdown by Lean-to-Fat Ratio

When calculating the protein content of cooked ground beef, the lean-to-fat ratio is the most important factor. Since cooking removes moisture and some fat, the remaining protein becomes more concentrated in the final product. Here is a detailed look at how the protein content changes with different popular ground beef ratios.

90/10 Lean Ground Beef

For a 90/10 lean ground beef, a 5oz cooked portion is one of the leanest options available. Because less fat is rendered out during cooking, the finished product retains a higher percentage of meat protein. A 5oz serving of pan-broiled 90/10 ground beef contains approximately 36 grams of high-quality protein. This makes it an excellent choice for those prioritizing protein while watching their fat intake.

85/15 Lean Ground Beef

Moving to a slightly higher fat content, 85/15 ground beef is a popular and flavorful choice. For this ratio, a 5oz cooked serving provides around 26 to 27 grams of protein. The difference in protein content from the 90/10 is noticeable, as more fat is cooked off and drained away, leaving a smaller percentage of the total weight as protein.

80/20 Lean Ground Beef

An 80/20 ratio is a classic for burgers and meatballs due to its robust flavor and juiciness. In this case, a 5oz cooked patty typically contains about 34 grams of protein. Despite having a higher raw fat content than the 90/10, the significant fat loss during cooking means the final 5oz portion has a very similar protein density.

Why Lean-to-Fat Ratio Matters After Cooking

Understanding the weight change from raw to cooked is key to accurate nutritional tracking. A raw 5oz portion of ground beef will not yield a 5oz cooked portion. For example, a raw 4oz patty of 80/20 beef might shrink to approximately 3oz after cooking, concentrating the nutrients. However, this is not a one-to-one translation. The protein concentration increases, but the total protein from the original raw portion is preserved, minus any lost in the drippings. If you consistently weigh your beef after it's cooked, your calculations will be consistent.

Comparison of Cooked Ground Beef Ratios


Ground Beef Ratio	Approximate Protein in 5oz Cooked	Approximate Fat in 5oz Cooked
90/10 Lean	~36 grams	~15 grams
85/15 Lean	~26-27 grams	~21-22 grams
80/20 Lean	~34 grams	~23 grams

It is crucial to note that the protein and fat values for the 85/15 and 80/20 ratios can fluctuate depending on the brand and preparation method. The 90/10 is typically the most consistent in terms of high protein delivery.

Nutritional Benefits Beyond Protein

Ground beef is more than just a protein source; it is packed with essential nutrients vital for bodily functions. Beyond its complete amino acid profile, it provides substantial amounts of:

Iron: Crucial for oxygen transport throughout the body.
Zinc: Supports the immune system and cell growth.
Vitamin B12: Essential for nerve function and red blood cell production.
Niacin: Aids in energy production and DNA repair.

Tips for Maximizing Nutrient Retention

To get the most out of your ground beef, consider these preparation tips:

Choose the right ratio: Select a leaner ratio if you need to maximize your protein per ounce. A 90/10 or 93/7 ratio is ideal for this purpose.
Don't overcook: While necessary for safety, overcooking can degrade some nutrients and reduce moisture, potentially impacting texture and flavor.
Mind the drippings: If you are browning crumbles, some protein may be lost with the fat drippings. Consider incorporating the fat into sauces or gravies to retain more nutrients.
Serve with healthy sides: Pair your ground beef with nutrient-rich vegetables and complex carbohydrates to create a well-rounded meal.

Conclusion

While the exact number can vary, 5oz of cooked ground beef is a powerful source of high-quality protein, typically offering anywhere from 26 to 36 grams, depending on the lean percentage. By paying attention to the specific ratio of your meat, you can make informed choices to align with your nutritional and dietary goals. As always, for the most precise nutritional information, refer to the packaging details or a reliable nutritional database.

For further reading on nutrient compositions, consult sources like Eat This Much.

Frequently Asked Questions

A specific raw portion of ground beef contains the same total protein as the same portion cooked. However, since cooking reduces the total weight by removing water and fat, the protein is more concentrated in a cooked ounce versus a raw ounce.

Ground beef can shrink by approximately 25% during cooking, mainly due to the loss of water and rendered fat. The higher the fat content, the more it will shrink in volume.

Yes, with a protein content ranging from 26 to 36 grams, 5oz of cooked ground beef is considered a high-protein serving, contributing significantly to most people's daily protein needs.

Pan-frying does not destroy the protein in ground beef. However, if you drain the fat after cooking, some protein may be lost in the drippings. For maximum retention, consider using leaner cuts or incorporating the pan juices into your meal.

For maximizing protein per cooked ounce, a 90/10 or even 93/7 ratio is best. These options have less fat to cook off, resulting in a higher protein concentration in the final product.

While leaner cuts have more protein per ounce, fattier cuts (like 80/20) offer more flavor and juiciness. If fat is a concern, a leaner cut is better, but a balanced diet can include fattier cuts in moderation.

Other excellent protein sources include chicken breast, fish, eggs, and plant-based options like lentils, beans, and tofu. A balanced diet should include a variety of protein sources to ensure a full spectrum of nutrients.