How much protein is in 6 oz of grass-fed beef?

December 2, 2025 •

3 min read

According to nutritional data, a 6-ounce serving of cooked grass-fed beef typically provides approximately 34 to 36 grams of high-quality protein. This is a complete protein, meaning it contains all nine essential amino acids needed for muscle repair, growth, and overall bodily function.

Quick Summary

A 6-ounce serving of cooked grass-fed beef delivers a significant protein boost, averaging around 34-36 grams, depending on the cut. This serving offers a complete amino acid profile, along with other beneficial nutrients like omega-3s, and is typically leaner than its grain-fed counterpart. Understand the factors influencing protein content and the health advantages of choosing grass-fed beef.

Key Points

Protein Content: A 6 oz serving of cooked grass-fed beef contains approximately 34-36 grams of high-quality protein.
Complete Amino Acid Profile: Grass-fed beef provides all nine essential amino acids necessary for muscle repair and growth.
Healthier Fat Profile: It contains higher levels of heart-healthy omega-3 fatty acids and conjugated linoleic acid (CLA) than grain-fed beef.
Rich in Antioxidants: Grass-fed beef is a better source of antioxidants like Vitamin E and Beta-Carotene.
Impact of Cut and Cook: The specific protein amount varies based on the cut's leanness and how the beef is cooked.
Supports Satiety: The high protein content can help you feel full, which is beneficial for weight management.
Leaner Option: Grass-fed beef is often leaner with fewer total calories and fat compared to conventional beef.

Calculating Protein in Your 6 oz Grass-Fed Beef

While the general range for a 6 oz (170g) serving of cooked grass-fed beef is 34-36 grams of protein, several factors can cause this number to vary. The specific cut of meat, the leanness percentage, and the cooking method all play a role in the final protein count. A leaner cut will have a higher protein-to-fat ratio, while cooking affects the water content and density of the meat. To accurately track your macros, it's recommended to measure the beef raw before cooking, as the nutrition facts on packaging are based on the raw weight.

Why Grass-Fed Matters for Your Protein

The nutritional differences between grass-fed and conventional, grain-fed beef extend beyond the total protein grams, which are often similar per 100g serving. The key distinctions lie in the accompanying nutrients. Grass-fed beef often has a healthier fat profile, including higher levels of heart-healthy omega-3 fatty acids and conjugated linoleic acid (CLA). It is also typically richer in antioxidants, such as Vitamin E and Beta-Carotene. This means you get a potent dose of quality protein along with a more nutrient-dense, anti-inflammatory profile.

The Impact of Cooking Methods

The way you prepare your 6 oz grass-fed steak or ground beef can also influence the nutritional outcome. Weighing your portion before cooking is the most accurate way to measure nutrients, as beef loses water weight during the cooking process. Cooking methods like grilling, roasting, or pan-frying will affect the texture and moisture content. For instance, searing a steak locks in juices, while slow-cooking ground beef can result in more fat rendering out. Always cook to a safe internal temperature to ensure food safety while preserving as much nutritional integrity as possible.

The Health Benefits of Grass-Fed Beef Protein

Beyond just the quantity of protein, the quality from grass-fed sources offers distinct advantages. The complete amino acid profile is crucial for muscle synthesis and repair, making it an excellent choice for athletes and those with active lifestyles. The higher omega-3 content helps reduce inflammation and supports heart and brain health. For weight management, the lean protein helps with satiety, keeping you feeling fuller for longer. Additionally, studies suggest that grass-fed beef may contain fewer antibiotic-resistant bacteria compared to conventionally raised meat.

Choosing Your Grass-Fed Beef Cut

Different cuts of grass-fed beef will have varying levels of protein and fat. When purchasing, consider your fitness goals and dietary needs. For maximum protein with minimal fat, a lean cut is best. For a richer, more flavorful experience, a fattier cut might be preferred. Some common grass-fed cuts include:

Ground Beef: Versatile for burgers, meatballs, and casseroles. Protein content varies with lean-to-fat ratio.
Sirloin Steak: A leaner, budget-friendly cut with excellent flavor.
Tenderloin (Filet Mignon): Extremely tender but leaner than other steaks, making it a high-protein option.
Ribeye: Known for its rich marbling, which means a higher fat content and slightly less protein per ounce than leaner cuts.

Grass-Fed vs. Grain-Fed: A Nutritional Comparison


Nutrient	Grass-Fed Beef (per 100g)	Grain-Fed Beef (per 100g)	Key Differences
Protein	~21.8 - 23g	~22 - 23g	Very similar total protein content.
Omega-3s	Up to 5x higher	Baseline levels	Significant health advantage in heart-healthy fats.
CLA	Approximately 2-3x higher	Baseline levels	Higher anti-inflammatory and metabolic benefits.
Vitamin E	Higher levels	Lower levels	More antioxidant power.
Total Fat	Generally lower	Generally higher	Leaner profile for weight management.

Conclusion: A Potent Protein Source

In conclusion, a 6 oz serving of grass-fed beef offers a robust source of high-quality protein, typically providing 34-36 grams depending on the cut and leanness. While the total protein quantity is comparable to grain-fed beef, the distinct advantage of grass-fed lies in its superior nutritional profile, featuring higher levels of beneficial omega-3 fatty acids, CLA, and antioxidants. This makes it an exceptionally nutrient-dense choice for building muscle, supporting overall health, and maintaining satiety. By choosing grass-fed beef, you're not just getting protein; you're getting a more complete, nutritionally enhanced meal.

For more detailed nutritional information on grass-fed meat and other food products, consider visiting the USDA's FoodData Central.

Frequently Asked Questions

While the total protein content per gram is very similar, grass-fed beef is considered nutritionally superior due to its healthier fat profile and higher levels of omega-3s, CLA, and antioxidants.

Cooking does not significantly change the protein content of beef. However, it does cause water loss, concentrating the protein and nutrients, which is why it's best to measure raw weight for accurate tracking.

Leaner cuts, such as sirloin or tenderloin, will have a higher concentration of protein per ounce compared to fattier cuts like ribeye, due to the lower fat content.

For the most accurate measurement, it is recommended to weigh the beef raw using a kitchen scale. The nutrition labels on packaging typically list values based on the raw product.

Yes, like all types of beef, grass-fed beef is a complete protein, meaning it contains all nine of the essential amino acids required by the human body.

Grass-fed beef often has a lower total fat and calorie count because the cattle typically have less marbling and are leaner than conventionally raised, grain-finished cattle.

Beyond protein, grass-fed beef is packed with higher levels of omega-3s, CLA, antioxidants, and vitamins E and A. It's also often raised without the use of antibiotics and hormones found in conventional farming.