How much protein is in 7 oz of cooked ground beef?

December 4, 2025 •

3 min read

Typically, cooking ground beef can cause it to lose around 25% of its weight due to water loss, concentrating nutrients like protein. The protein in 7 oz of cooked ground beef largely depends on the lean-to-fat ratio of the raw meat.

Quick Summary

The protein in 7 oz of cooked ground beef ranges from approximately 35 to 50 grams, varying by the lean-to-fat ratio. This guide explores protein amounts for different lean percentages, the effects of cooking, and strategies for meal preparation to optimize protein intake.

Key Points

Fat Percentage & Protein: The protein content of cooked ground beef is determined by its initial lean-to-fat ratio; leaner beef contains more protein per cooked ounce.
90/10 Beef Protein: A 7 oz serving of 90/10 cooked ground beef provides around 50 grams of protein.
80/20 Beef Protein: A 7 oz serving of 80/20 cooked ground beef offers roughly 35 grams of protein.
Cooking Increases Protein Concentration: As ground beef cooks, water and fat are lost, increasing the protein concentration relative to the cooked weight.
Proper Cooking Reduces Fat: Draining excess fat after cooking, or using methods like grilling, helps create a more protein-dense and calorie-efficient meal.
Nutrient-Rich Protein Source: Ground beef is a source of essential nutrients like iron, zinc, and Vitamin B12.
Weigh Raw for Accuracy: For precise nutritional tracking, weigh the ground beef raw and account for the 20-25% weight loss during cooking.

Protein Content and Fat Percentage

The fat content is the most important factor in determining how much protein is in 7 oz of cooked ground beef. Fat and water are released when ground beef is cooked, which reduces the overall weight. For example, 7 oz of 90% lean ground beef will have more protein than 80% lean because the leaner cut has less fat. The total protein amount from a given starting weight stays the same, but the concentration per cooked ounce increases significantly in leaner varieties.

Comparing Different Lean-to-Fat Ratios

Here's a breakdown of the approximate protein content for three common types of cooked ground beef. This is based on nutritional data for 3-ounce servings and scaling the values.

90/10 Lean Ground Beef: A 3 oz cooked serving has about 24-25g of protein. Thus, a 7 oz serving would provide around 50-58 grams of protein.
85/15 Lean Ground Beef: Specific 7 oz data can be hard to find, but we can extrapolate. The protein will be between 90/10 and 80/20, likely in the 40-45 gram range for a 7 oz cooked portion.
80/20 Lean Ground Beef: A 3 oz cooked serving has approximately 22g of protein. This means that a 7 oz portion would yield around 35-37 grams of protein.

The Impact of Cooking Methods

The cooking method also affects the final protein content per ounce. Pan-browning ground beef and draining the fat removes some fat and calories, resulting in a more protein-dense product by weight. Grilling or broiling can achieve a similar effect. Methods that retain the rendered fat result in a different macronutrient ratio, with a higher fat and lower protein concentration by weight. To accurately track nutrition, experts often recommend weighing meat raw and then calculating the cooked portion, accounting for the 20-25% weight loss.

Practical Ways to Incorporate Leaner Beef

Lean ground beef is a versatile and nutrient-dense addition to a diet. Here are a few ways to maximize protein intake while managing fat:

Use as a protein base for salads. Brown some lean ground beef, drain it well, and add it to a fresh salad with vegetables for a complete meal.
Make chili or stews. Use lean ground beef in chili and add fiber-rich beans, lentils, or vegetables for a filling, nutrient-packed dish.
Prepare burgers or meatloaf. Opt for a leaner blend and cook it on a grill or in the oven on a rack to allow excess fat to drip away. You can mix in ingredients like chopped mushrooms or onions to add volume and nutrients.
Create low-carb meals. Ground beef works well in lettuce wraps or as a filling for stuffed peppers, providing a high-protein, low-carb foundation.

Comparison Table: Protein per Cooked 7 oz Serving


Lean-to-Fat Ratio	Approximate Cooked Weight from 7 oz Raw	Estimated Protein in 7 oz Cooked	Other Notable Nutrients
90/10	~5.25 oz	~50 grams	High in Vitamin B12 and Zinc
85/15	~5.6 oz	~42-45 grams	Good source of Iron
80/20	~5.25-5.6 oz	~35 grams	Higher in Saturated Fat and Calories

Note: These are estimates. Exact nutritional information can vary based on cooking method and specific cut.

Conclusion: Making Informed Choices

The protein in 7 oz of cooked ground beef is not a fixed number, and varies with the lean-to-fat ratio. Leaner cuts like 90/10 yield a higher protein concentration per ounce compared to 80/20. The cooking method, especially draining the fat, also affects the nutritional profile. Choosing leaner blends and proper cooking techniques are key strategies for those prioritizing protein and managing fat intake. Ground beef remains an excellent source of high-quality protein and essential micronutrients. Understanding these differences can lead to more informed dietary choices.

To learn more about the nutritional qualities of beef, you can visit BeefResearch.ca.

Frequently Asked Questions

No, cooking does not add protein. It removes water and fat, concentrating the existing protein, thus increasing the percentage of protein in the total weight.

The leaner the ground beef, the higher the percentage of protein per cooked ounce. Leaner cuts start with less fat, so cooking results in more concentrated protein.

Yes, 7 oz of cooked ground beef provides a significant amount of protein, ranging from 35 to 50+ grams depending on the cut, which is a substantial portion of the recommended daily intake.

Choose a leaner blend (e.g., 90/10 or 95/5) and use a cooking method that allows fat to drain, such as browning in a pan and draining well or grilling.

Ground beef typically shrinks by 20-25% during cooking as it loses moisture and renders fat. 7 oz of raw ground beef will yield a smaller, but more nutrient-dense, cooked portion.

Ground beef is also rich in essential micronutrients like iron, zinc, Vitamin B12, and selenium.

For accurate tracking, weigh ground beef raw before cooking. If weighing cooked, use nutritional data specifically for cooked meat, as package labels are for the raw product.