How much protein is in 9oz of cooked ground beef?

November 19, 2025 •

3 min read

According to nutritional data, a 9oz serving of cooked, 90% lean ground beef contains approximately 51 grams of protein. Understanding how much protein is in 9oz of cooked ground beef is vital for meal planning, especially for those tracking their macronutrient intake or building muscle.

Quick Summary

The protein content in 9oz of cooked ground beef varies based on its lean-to-fat ratio. A 90/10 blend typically provides around 51 grams of protein, while leaner options like 93/7 offer slightly more, and fattier blends have less. Cooking method and the amount of fat drained also impact the final protein count.

Key Points

51g of Protein: A 9oz portion of cooked, 90% lean ground beef contains approximately 51 grams of high-quality protein.
Leanness Matters: The exact protein amount varies with the beef's lean-to-fat ratio; leaner cuts like 93/7 provide slightly more protein per ounce.
Cooking Concentrates Protein: As ground beef is cooked, water and fat are lost, which increases the protein concentration in the final cooked weight.
Packed with Nutrients: Besides protein, ground beef is a rich source of essential nutrients like iron, zinc, and Vitamin B12.
Versatile Protein Source: Ground beef can be incorporated into many meals, from burgers and tacos to pasta sauces, making it easy to hit protein targets.
Supports Muscle and Satiety: The high protein content aids in muscle growth and repair while promoting feelings of fullness, which can assist with weight management.

Protein Content Based on Leanness

The amount of protein in 9oz of cooked ground beef is not a single, fixed number; it depends on the fat percentage. As the leanness increases (e.g., 90/10 vs. 93/7), the fat content decreases, which in turn slightly raises the protein concentration per ounce. This is because cooking removes water and fat, concentrating the protein.

90/10 Ground Beef

A 90% lean, 10% fat ground beef blend is a very common choice. When cooked, a 9oz portion provides a significant protein boost. Based on reliable nutrition databases, this blend offers a substantial amount of protein while retaining some flavor from the fat.

93/7 Ground Beef

For those seeking a leaner option, the 93/7 blend is an excellent alternative. The reduced fat content means that per cooked ounce, you get a higher percentage of protein. This is a popular choice for health-conscious individuals or those on low-fat diets.

80/20 Ground Beef

While not as lean, 80/20 ground beef is known for its rich flavor and higher fat content. The higher fat means less protein by weight, but it still provides a solid amount for muscle building and satiety. The amount of protein will be lower per 9oz serving compared to its leaner counterparts.

How Cooking Affects Protein Content

Cooking changes the composition of ground beef. As the meat heats, it loses both water and fat. While this reduces the overall weight of the beef, it concentrates the protein. Therefore, a 9oz portion of cooked ground beef is nutritionally denser than 9oz of raw ground beef. The cooking method also plays a role; for example, pan-frying allows for fat to be drained off, further concentrating the protein in the remaining meat.

Key Nutrients in Ground Beef

Beyond protein, ground beef is a nutrient-dense food that provides several essential vitamins and minerals. These include:

Iron: Vital for oxygen transport in the blood.
Zinc: Crucial for immune function, growth, and tissue repair.
Vitamin B12: Essential for nerve function and red blood cell production.
Niacin (Vitamin B3): Supports energy metabolism.
Selenium: A powerful antioxidant.

Comparison Table: 9oz Cooked Ground Beef Protein


Leanness Ratio	Approximate Protein (grams)	Approximate Calories	Approximate Fat (grams)
90/10	51g	449	26g
93/7	52g	410	21g
80/20	~48g	~546	~39g

Note: Protein and calorie values are approximations based on nutritional data for cooked portions and may vary slightly based on specific preparation.

Protein's Role in a Healthy Diet

Protein is a cornerstone of good nutrition, playing a critical role in numerous bodily functions. A high-protein meal like 9oz of ground beef contributes to satiety, helping with weight management by making you feel fuller for longer. It also supports muscle growth and repair, which is particularly important for athletes and active individuals. The complete amino acid profile in beef makes it a high-quality protein source, meaning it provides all the essential amino acids your body needs to function correctly.

Incorporating Ground Beef into Your Meals

Ground beef is incredibly versatile. It can be used in a variety of dishes to boost your protein intake. Here are a few ideas:

Classic Burgers: Form patties from your preferred lean-to-fat ratio ground beef and grill or pan-fry them.
Stuffed Peppers: Mix cooked ground beef with rice and seasonings and bake inside bell peppers.
Meat Sauce for Pasta: Simmer ground beef with marinara sauce for a hearty, protein-rich meal.
Taco Salad: Seasoned ground beef, lettuce, tomatoes, and other toppings for a quick and satisfying lunch.
Shepherd's Pie: A traditional comfort food with a layer of ground beef and vegetables topped with mashed potatoes.

Conclusion

In conclusion, the protein in 9oz of cooked ground beef is substantial, ranging from approximately 48 to 52 grams depending on the leanness. This makes it an excellent source of high-quality protein for individuals looking to meet their daily nutritional needs. By understanding the impact of leanness and cooking methods, you can make informed choices to align your meals with your health goals. Beef provides not only protein but also a wealth of essential vitamins and minerals, solidifying its place as a nutritious and versatile food.

Authoritative Outbound Link

For more detailed nutritional information on various cuts of beef, consult the official data from the USDA's FoodData Central, a highly trusted resource for food composition. USDA FoodData Central

Frequently Asked Questions

Cooking ground beef causes it to lose water and fat, which concentrates the protein in the remaining solid meat. A 9oz serving of cooked ground beef therefore has a higher protein concentration than the same weight of raw beef.

Yes, leaner ground beef has more protein per cooked ounce. For example, a 93/7 blend contains slightly more protein by weight than a 90/10 blend because there is less fat to displace the protein.

For many, 51 grams is a substantial amount of protein for a single meal, aligning well with the needs of athletes, bodybuilders, or those aiming for a high-protein diet. It can contribute significantly to daily protein requirements.

To reduce fat, opt for a leaner beef blend (e.g., 93/7 or 96/4). When cooking, use a skillet and drain the excess fat after browning the meat. You can also rinse the cooked meat with hot water, though this can wash away some flavor.

In addition to protein, cooked ground beef is a good source of several vitamins and minerals, including iron, zinc, Vitamin B12, niacin, and selenium.

Yes, ground beef is an excellent primary protein source for muscle growth. It provides a complete profile of essential amino acids necessary for muscle repair and building.

The protein content will not change significantly based on the cooking method, as long as the excess fat is drained. Both baking and grilling are effective methods for cooking ground beef and retaining its nutritional value.