How much protein is in 90/10 ground beef 1 pound?

November 12, 2025 •

3 min read

According to USDA data, a single pound of raw 90/10 ground beef contains over 90 grams of high-quality protein. This makes it an excellent choice for those looking to build muscle or increase their protein intake, but the final protein concentration changes after cooking.

Quick Summary

A 1 lb package of raw 90/10 ground beef provides approximately 91 grams of protein. While the total protein amount doesn't change much during cooking, its density increases as the meat loses water and fat.

Key Points

Raw Protein: A 1 lb package of raw 90/10 ground beef contains approximately 91 grams of protein.
Protein Density: Cooking concentrates protein by removing water and fat, increasing the grams of protein per ounce in the final cooked weight.
Cooking Method: Using cooking methods like pan-broiling, adding binders, or incorporating liquids can help retain moisture in lean 90/10 beef.
Nutrient-Rich: 90/10 ground beef is a complete protein source rich in essential nutrients like B vitamins (especially B12), iron, and zinc.
Calorie Difference: As the fat content decreases, so do the calories. 90/10 beef has fewer calories per pound than fattier options like 85/15 or 80/20.

Understanding 90/10 Ground Beef

The label "90/10" on a package of ground beef refers to its lean-to-fat ratio by weight. This means the product is 90% lean meat and 10% fat. This leaner composition makes it a popular choice for health-conscious consumers seeking a good balance of flavor and lower saturated fat content. However, unlike fattier ground beef, it has a tendency to become drier if not cooked correctly.

Raw Protein Content of 1 lb 90/10 Ground Beef

For those meticulously tracking their macronutrients, the starting nutritional information is crucial. A one-pound (16-ounce) package of raw 90/10 ground beef contains approximately:

Protein: 90.72 grams
Total Fat: 45.36 grams
Calories: 798.34 kcal

It is important to note that nutrition labels on meat are typically for the raw product unless specified otherwise. These values serve as your baseline for calculating nutrition before any cooking takes place.

The Effect of Cooking on Protein Content

Cooking ground beef causes it to lose moisture and render fat, which results in a reduction of the meat's total weight. This weight loss is typically around 25% for meats like ground beef. While the absolute total amount of protein remains largely the same, its concentration per ounce of the cooked product is significantly higher. Some protein may be lost in the rendered drippings, especially if the fat is fully drained.

Raw vs. Cooked: A Closer Look

For a single pound of raw 90/10 ground beef, the nutritional changes look like this:

Initial Weight: 16 oz (1 lb) raw
Approximate Cooked Weight: 12 oz cooked (after ~25% weight loss)
Initial Protein: ~91 grams
Approximate Cooked Protein: ~91 grams (spread across the new 12 oz weight)
Protein per cooked ounce: The protein density increases from roughly 5.7 grams per raw ounce to about 7.6 grams per cooked ounce.

Tips for Cooking 90/10 Ground Beef

Because of its lower fat content, 90/10 ground beef can dry out easily. To retain moisture and flavor, consider these tips:

Don't Overcook: Cook just until it is no longer pink. A meat thermometer should register 160°F.
Add Moisture: For dishes like tacos or chili, incorporating liquids such as broth, tomato sauce, or even a small amount of water can help keep the meat moist.
Use a Non-Stick Pan: A hot, heavy skillet like cast iron can help achieve a good brown sear without constant stirring, which retains juiciness.
Boiling Method: To make the beef even leaner, some chefs recommend boiling it and then draining the fat.
Add Binders: In recipes for meatloaf or meatballs, using binders like breadcrumbs or eggs can help hold moisture.

A Comparative Look at Ground Beef Ratios

Understanding the differences between common ground beef ratios can help you make an informed decision based on your dietary and culinary needs. The following table provides a comparison of approximate raw values for different lean-to-fat ratios for a 16-ounce package, based on nutritional data.


Ground Beef Ratio	Approx. Protein (g)	Approx. Fat (g)	Approx. Calories (kcal)
90/10 (Raw)	91 g	45 g	798 kcal
85/15 (Raw)	84 g	68 g	975 kcal
80/20 (Raw)	78 g	91 g	1152 kcal

Health Benefits of Lean Ground Beef

Beyond its high protein content, 90/10 ground beef offers several other nutritional benefits:

Rich in Iron: Beef is a prime source of heme iron, which is highly bioavailable and essential for oxygen transport in the blood.
Complete Protein Source: It provides all nine essential amino acids needed for muscle growth and repair.
Packed with Vitamins: It is an excellent source of B vitamins, especially B12, which supports nerve function and energy metabolism.
Good Source of Zinc: Zinc is important for a healthy immune system and cellular function.

Conclusion

A one-pound package of raw 90/10 ground beef is a powerhouse of protein, delivering approximately 91 grams. This makes it a smart choice for anyone focused on muscle repair, satiety, and overall health. While the cooking process reduces the total weight due to moisture and fat loss, the high protein content remains, becoming more concentrated in the final cooked product. By using proper cooking techniques, you can ensure your 90/10 ground beef remains moist and flavorful, making it a valuable and versatile component of a nutritious diet.

For more detailed nutritional data on various food items, including different ground beef ratios, refer to reputable sources like the University of Rochester Medical Center, which offers extensive nutritional information based on USDA data.

Frequently Asked Questions

A 16-ounce package of raw 90/10 ground beef contains 90.72 grams of protein, according to USDA data.

Cooking does not significantly alter the total protein amount, but it does increase the protein density per ounce. Water and some fat are cooked off, which reduces the total weight of the meat and concentrates the nutrients.

No. When you cook a 1 lb package, it loses weight, ending up as a smaller amount (e.g., 12 oz) but retaining most of the original protein. The nutrition facts on the label are for the raw weight.

The protein content of cooked 90/10 ground beef is higher per ounce. For a pound of raw beef yielding about 12 ounces cooked, the total protein would still be close to 91 grams, distributed over the smaller cooked weight.

A pound of 90/10 ground beef contains more protein than a pound of 80/20 ground beef. This is because the higher fat percentage in 80/20 displaces the protein content.

Yes, 90/10 ground beef is rich in essential nutrients. It is an excellent source of protein, iron, zinc, and B vitamins, particularly Vitamin B12.

To prevent 90/10 ground beef from becoming dry, avoid overcooking and consider cooking methods that use liquid, like simmering it in sauce for chili or bolognese.

Yes, red meat like ground beef is a complete protein, meaning it contains all nine of the essential amino acids your body needs.