How much protein is in 8oz of cooked lean ground beef?

November 11, 2025 •

3 min read

According to nutritional data, a typical 8oz serving of cooked, 90% lean ground beef contains approximately 57 grams of high-quality protein. However, the exact amount can vary depending on the lean-to-fat ratio and preparation method. This guide breaks down exactly how much protein is in 8oz of cooked lean ground beef and other lean varieties.

Quick Summary

This article details the protein content of various types of cooked lean ground beef in an 8oz serving. It explains how different lean-to-fat ratios affect total protein and fat macros. Key nutritional insights are provided for those tracking dietary intake.

Key Points

8oz Cooked Protein: An 8oz serving of cooked 90/10 lean ground beef contains approximately 57 grams of protein.
Ratio Matters: The protein content varies by the lean-to-fat ratio, with higher percentages of lean meat yielding more protein per cooked ounce.
Concentrated Nutrients: Cooking causes ground beef to lose moisture and fat, which concentrates the protein and other nutrients in the final product.
High-Quality Protein: Lean ground beef is a complete protein, supplying all essential amino acids for muscle health.
Nutrient Rich: In addition to protein, lean ground beef is an excellent source of iron, zinc, and B vitamins like B12.
Healthier Cooking: To further reduce fat, drain the excess fat after browning, especially with less lean varieties.

Understanding the Protein in Cooked Lean Ground Beef

Lean ground beef is a staple for many looking to increase their protein intake, but the protein content can change based on the initial fat percentage. Cooking methods also play a role, as fat renders out and the meat shrinks, concentrating the protein. For instance, a raw 8oz portion of ground beef will yield a smaller, but more protein-dense, cooked serving.

Protein Content by Lean-to-Fat Ratio

While the 90/10 ratio is a common baseline for 'lean' ground beef, other options offer slightly different nutritional profiles. Here is a breakdown of how much protein you can expect from an 8oz serving of cooked ground beef based on its leanness:

90% Lean / 10% Fat: An 8oz portion of cooked ground beef with a 90/10 ratio contains roughly 57 grams of protein. This is a popular choice for its balance of flavor and lower fat content.
93% Lean / 7% Fat: A cooked 8oz patty of this very lean beef contains around 48 grams of protein. The lower fat content means a slightly higher concentration of protein per gram of cooked meat.
96% Lean / 4% Fat: For the leanest option, an 8oz cooked serving will typically have a higher protein count, exceeding 50 grams, though exact figures can vary slightly depending on the cooking method and moisture loss.

It's important to remember that these figures are for the cooked product. The weight of the meat decreases during cooking as water and fat are lost. This process concentrates the remaining nutrients, including protein.

Comparing Different Lean Ratios

To illustrate the difference more clearly, let's compare the macronutrient profile of three different cooked, 8oz servings of ground beef.


Lean-to-Fat Ratio	Protein (approx.)	Fat (approx.)	Calories (approx.)
90% Lean (Cooked 8oz)	57g	24g	463
93% Lean (Cooked 8oz)	48g	16g	340
85% Lean (Cooked 8oz)	~56g (based on 3oz serving)	~35g (based on 3oz serving)	~525 (calculated)

Note: Protein and calorie counts for 85% lean are extrapolated from a 3oz cooked serving (20.93g protein, 197.2 kcal) and will vary based on fat content and cooking. The key takeaway is the proportional difference in protein and fat levels.

How to Maximize Protein Intake

If your goal is to get the most protein out of your ground beef, consider these cooking tips:

Drain the fat: After browning, drain off any excess fat. This significantly reduces the overall fat content while leaving the protein intact, increasing the protein-to-fat ratio in your meal.
Pan-browning: This method is effective for rendering fat. Crumble the beef in a pan over medium-high heat and cook until no longer pink. Once cooked, use a spoon to scoop out the crumbles and leave the fat behind.
Use a leaner cut: The simplest way to get more protein per serving is to start with a higher lean-to-fat ratio. A 93/7 or 96/4 grind will provide a higher percentage of protein by weight.

Nutritional Benefits Beyond Protein

Beyond its impressive protein content, lean ground beef is a nutritional powerhouse. It is a complete protein source, meaning it provides all nine essential amino acids needed for muscle growth and repair. It is also packed with essential vitamins and minerals.

Key Nutrients in Lean Ground Beef

Iron: Crucial for oxygen transport throughout the body.
Zinc: Important for immune function and cell growth.
Vitamin B12: Essential for nerve function and red blood cell production.
Niacin (Vitamin B3): Plays a vital role in energy metabolism.

Conclusion

For those seeking a significant protein boost, 8oz of cooked lean ground beef is an excellent choice. With approximately 57 grams of protein for a 90/10 ratio, it provides a high-quality, complete source of amino acids. By choosing leaner cuts and draining excess fat after cooking, you can easily control your macronutrient intake while enjoying a delicious and nutrient-dense meal. For more detailed information on ground beef nutrition, refer to data from the USDA FoodData Central.

Best Practices for Cooking and Serving

To get the most nutritional value and flavor from your lean ground beef, consider incorporating these cooking tips:

Minimalist seasoning: Simple salt and pepper can enhance the natural flavor without adding unnecessary sodium or calories.
Versatile use: Lean ground beef is perfect for tacos, chili, stuffed peppers, or a simple stir-fry.
Pair with vegetables: Increase the volume and nutrient density of your meal by adding a generous portion of vegetables, such as onions, bell peppers, or spinach.

By being mindful of the lean-to-fat ratio and your preparation methods, you can ensure that your meal meets your specific dietary needs. Always check nutrition labels for precise information, as processing and sourcing can lead to minor variations in nutritional content.

Frequently Asked Questions

Cooking ground beef does not change the amount of protein, but it does concentrate it. As fat and water are cooked out, the remaining cooked portion becomes more protein-dense, meaning an ounce of cooked meat has more protein than an ounce of raw meat.

Yes, an 8oz serving of cooked lean ground beef provides a very high amount of protein (around 57g for 90/10), which is more than enough for most people in a single meal. This is particularly beneficial for athletes or those with high protein targets.

The leaner the ground beef, the higher the protein concentration will be in the final cooked product. For example, an 8oz serving of 93/7 cooked beef has slightly less fat and slightly more protein per ounce than 85/15 cooked beef.

Lean ground beef is rich in iron, zinc, phosphorus, and B vitamins, particularly vitamin B12. These nutrients are vital for blood cell production, immune function, and energy metabolism.

The most effective method is to pan-brown the ground beef and then drain the rendered fat before using it in your recipe. This can be done by tilting the pan and scooping out the liquid fat or transferring the cooked meat to a colander.

Ground beef's protein content is comparable to other popular meats. For instance, a 3oz serving of 90% lean cooked ground beef has slightly less protein than a similar serving of cooked turkey breast but is a rich source of protein nonetheless.

Yes, lean ground beef can be part of a healthy diet. Its high-quality protein and rich nutrient profile, including iron and B vitamins, make it a valuable food source. Moderation and cooking methods are key considerations for overall health.