How much protein is in cooked beef?

November 9, 2025 •

3 min read

According to nutrition data, a 3.5-ounce (100g) serving of broiled, 90% lean ground beef contains approximately 26.1 grams of protein. This guide explores exactly how much protein is in cooked beef, detailing how factors like cut, fat content, and cooking method can influence the final nutritional value.

Quick Summary

The protein content of cooked beef varies depending on the cut, fat content, and preparation. Leaner cuts provide more protein per serving, while fattier cuts have a lower protein-to-fat ratio. Cooking methods like grilling or roasting can impact nutrient retention, but beef remains a high-quality protein source. Proper understanding of these factors helps in dietary planning.

Key Points

Content Varies by Cut: The protein amount in cooked beef is not fixed; leaner cuts like sirloin contain more protein per ounce than fattier ones like some ground beef versions.
Cooking Concentrates Protein: As beef cooks, it loses water weight, which increases the concentration of protein in the remaining mass.
Cooking Method Matters: Different cooking methods impact nutrient retention. Gentle, moist-heat methods (like poaching) preserve more protein quality than harsh, dry-heat methods (like high-temperature grilling).
Jerky is Protein-Dense: Dehydrated beef jerky, with most of its water removed, offers a significantly higher protein content per 100g compared to fresh, cooked beef.
A Complete Protein Source: Cooked beef provides a complete protein, supplying all nine essential amino acids crucial for bodily functions.
Nutrient Retention in Broth: If beef is cooked in liquid (e.g., boiled or simmered), some amino acids may leach into the water, but consuming the resulting broth helps retain these nutrients.

Understanding the Basics of Protein in Beef

Beef is a complete protein source, meaning it contains all nine essential amino acids necessary for the body to function. The protein content is concentrated after cooking because the meat loses water weight, making the nutrients more dense by mass. However, the exact amount can vary significantly based on the starting cut of meat and how it's prepared.

Protein Content by Beef Cut (Per 100g Cooked)

Different cuts of beef have varying levels of protein and fat, which directly impacts the final protein count per serving. Generally, leaner cuts will provide more protein by weight compared to fattier ones.

Ground Beef (90% lean / 10% fat): Around 26.1 grams of protein per 100g serving, broiled.
Beef Steak (Lean): Leaner cuts, such as sirloin or tenderloin, can offer over 30 grams of protein per 100g when cooked.
Beef Brisket: A popular barbecue cut, brisket can contain approximately 29 grams of protein per 100g after slow-roasting.
Beef Chuck: Often used for stews and slow-cooking, chuck can provide about 23 grams of protein per 100g.
Beef Jerky: Due to the dehydration process that removes moisture, beef jerky is highly concentrated in protein. The amount can range significantly, but a premium beef jerky may contain an impressive 64g of protein per 100g pouch.

The Role of Cooking Method in Protein Content

While cooking doesn't destroy protein, the method used can affect its digestibility and overall nutrient retention. High-heat methods can sometimes lead to the degradation of heat-sensitive amino acids, but this is usually minimal.

Grilling and Broiling: These high-temperature methods cook meat quickly and can enhance protein digestibility. However, excessive heat can cause moisture loss and potentially form harmful compounds like Advanced Glycation End Products (AGEs).
Boiling and Simmering: Gentler methods that preserve the protein structure effectively. Some amino acids may leach into the cooking liquid, but they are retained if the broth is consumed.
Roasting and Baking: Dry-heat methods that are effective for larger cuts. Cooking at lower temperatures for longer periods helps preserve protein quality by minimizing excessive denaturation and moisture loss.
Sous-Vide: This low-and-slow method, where beef is vacuum-sealed and cooked in a water bath, is excellent for retaining moisture, flavor, and protein integrity.

Comparison of Protein Content: Beef Cuts vs. Fat Content

The fat content is a primary determinant of the final protein concentration in cooked beef. As fat content increases, the protein content per 100g typically decreases.


Beef Cut (Cooked, 100g)	Approx. Protein (g)	Approx. Fat (g)	Key Advantage
90% Lean Ground Beef	26.1	11.8	High protein, moderate fat, versatile.
85% Lean Ground Beef	20.93	11.92	Balances flavor with a good protein-to-fat ratio.
Lean Sirloin Steak	~24	Low	Very lean, high protein source.
Fatty Ground Beef	26.1	11.8	Flavorful, but higher saturated fat.

Factors Influencing Protein Concentration

Water Loss: When beef is cooked, its water content decreases significantly, concentrating the protein and other nutrients into a smaller, denser portion.
Fat Rendering: For cuts with high-fat content, some fat will render out during cooking. This can slightly increase the protein percentage of the remaining mass, though the overall nutritional profile is still lower in protein than a lean cut.
Meat Drying: In methods like making jerky, water is almost completely removed, resulting in a product with a remarkably high protein density.

The Importance of High-Quality Protein

Beyond the quantity of protein, beef provides a high-quality, complete protein containing all nine essential amino acids. The body cannot produce these amino acids and must obtain them from dietary sources. This makes beef an excellent and efficient source for building and repairing tissues, producing enzymes, and supporting overall health. For individuals with specific dietary needs, such as seniors or those engaged in strenuous exercise, beef can help meet increased protein requirements to support muscle maintenance and overall nutrient density.

Conclusion

Understanding how much protein is in cooked beef involves more than just a single number; it's a dynamic value influenced by the cut, fat content, and cooking method. On average, you can expect a cooked 100g serving to contain between 20 to over 30 grams of high-quality, complete protein. Choosing leaner cuts and cooking methods that retain moisture can help maximize your protein intake. For the most accurate information, consult nutritional databases for specific cuts and preparations, or reference reputable sources like the NIH National Library of Medicine for scientific insights.

Frequently Asked Questions

The amount varies by cut, but a lean cut of cooked beef (100g) can contain well over 20 grams of protein. For example, 100g of 90% lean broiled ground beef provides 26.1g of protein, while lean steak can have over 30g.

Cooking does not destroy the protein in beef. In fact, by removing water, the protein becomes more concentrated. Excessive or prolonged high-heat cooking can, however, affect the quality by degrading some heat-sensitive amino acids, but the impact on overall nutritional value is minimal.

Leaner ground beef has a higher protein concentration by weight than regular ground beef. For example, 90% lean beef has more protein per 100g than 85% lean beef because it contains less fat.

Beef jerky has a much higher protein density than cooked steak due to the dehydration process. While a cooked steak has high protein per serving, jerky's moisture removal concentrates its nutrients, leading to a much higher protein count per 100g.

A complete protein contains all nine essential amino acids that the human body cannot produce on its own. Beef is considered a complete protein because its amino acid profile matches what humans need for growth and maintenance.

Gentle cooking methods like poaching, steaming, or sous-vide are the best for preserving protein quality. These methods use lower temperatures and moisture, minimizing nutrient loss and protein degradation.

Yes, cooking temperature affects the structure of protein, a process called denaturation. High temperatures can cause meat fibers to toughen and lose moisture. While this makes it more digestible, overcooking at excessively high heat can slightly reduce the protein's bioavailability.