How much protein is in half a pound of brisket meat?

December 12, 2025 •

4 min read

According to USDA data, a half-pound of cooked beef brisket (flat half, separable lean only) can contain over 70 grams of high-quality protein. This significant amount makes brisket a powerful protein source, though the exact nutritional value can vary widely depending on the specific cut, fat content, and cooking method.

Quick Summary

This article details the typical protein content found in half a pound of brisket, explaining how different factors like fat trimming and cooking preparation affect the final nutritional value. It offers insight into the varying protein counts across different brisket cuts and preparations.

Key Points

High-Protein Source: Half a pound of lean, cooked brisket contains approximately 75 grams of protein, a very significant portion for one meal.
Cut Matters: The leaner flat cut provides a higher protein concentration per cooked weight compared to the fattier point cut.
Cooking Affects Nutrition: Brisket loses water and fat during cooking, which concentrates the protein in the final product.
Trim for Lower Fat: Removing excess external fat before cooking is an effective way to maximize the protein-to-fat ratio in your meal.
Nutrient-Dense Food: In addition to protein, brisket is rich in essential nutrients like iron, zinc, and B vitamins.

Understanding brisket protein content

Brisket, a cut from the lower chest of the cow, is a popular choice for slow-cooking and barbecue due to its rich flavor. However, the toughness of this muscle means a significant amount of connective tissue is present, which breaks down during long cooking times. This process and the natural variation in a brisket cut affect its protein and fat content. A half-pound portion, or 8 ounces, can provide a substantial amount of protein, but it's important to consider the type of brisket you're eating.

Factors influencing protein in brisket

Several key factors determine the final protein value in your portion of brisket:

The cut: A brisket is typically divided into two main parts: the flat and the point. The flat cut is leaner, while the point is fattier. Choosing a leaner flat cut will result in a higher protein-to-fat ratio per serving.
Trimming the fat: The amount of external fat trimmed before and after cooking significantly impacts the protein percentage. Less fat means a higher concentration of protein in the final product.
Cooking method: Braising or smoking brisket allows connective tissues to convert to gelatin, affecting the texture but not the overall protein content of the meat itself. However, cooking methods that render more fat will result in a greater proportion of protein in the remaining solid meat.
Serving size vs. raw weight: When brisket is cooked, it loses a significant amount of weight due to moisture and fat loss, sometimes up to 30%. This means that half a pound of cooked brisket is more concentrated in protein than half a pound of raw brisket.

Comparing brisket protein content

The table below compares the protein content for different types and preparations of half a pound (8 oz) of brisket, showing how preparation can alter nutritional values.


Brisket Type	Description	Approximate Protein (g) per 8 oz	Notes
Lean, Cooked Flat Half	Separable lean only, braised	~75g	Offers the highest protein concentration per cooked weight.
Raw Lean Brisket	Separable lean only, uncooked	~47g	The raw protein amount before weight reduction from cooking.
Cooked Point Half	Separable lean and fat	~40g	A fattier cut with a lower protein concentration.
Restaurant Brisket	Example, Mission BBQ Lean	~73g	A specific example showing high protein in a lean restaurant serving.
Raw Whole Brisket	Separable lean and fat, uncooked	~42g	A mixed cut showing a lower protein count per weight than lean-only.

Maximizing the protein in your brisket

If your primary goal is to maximize protein intake from brisket, focus on lean cuts and preparation methods that reduce fat. This can be achieved in several ways:

Choose the flat cut: When purchasing brisket, look for the flatter, leaner section of the cut rather than the point.
Trim excess fat: Before cooking, remove as much of the hard, external fat cap as possible. While some fat is needed for flavor, a heavily marbled piece will yield less protein per cooked ounce.
Cooking methods: Slow-cooking or smoking methods are excellent for tenderizing the meat. For a healthier option, drain off rendered fat during the cooking process. Cooking it in a Dutch oven and refrigerating it overnight allows the fat to solidify on top for easy removal before reheating.
Portion control: Keep in mind that a serving of cooked brisket is nutritionally denser than its raw counterpart. For high protein content, you can rely on even a moderately sized portion to meet your goals.

Brisket's overall nutritional value

Beyond protein, brisket offers a range of essential nutrients, including:

High-quality protein: Provides all the essential amino acids necessary for muscle repair and growth.
B Vitamins: Rich in B vitamins, including B12, which is crucial for nerve function and blood cell formation.
Minerals: A good source of iron, zinc, and selenium, which support immunity and overall health.
Cholesterol and Fat: While often high in fat, leaner cuts and proper preparation can help manage overall saturated fat and cholesterol intake.

The versatility of a half-pound serving

For many people, half a pound of brisket meat represents a very substantial and satisfying meal. For a 150-pound person, the recommended daily allowance for protein is around 56 grams, meaning a lean half-pound of brisket could provide the majority of that requirement in a single meal. The delicious flavor and satisfying texture make it a popular addition to many dishes, from sandwiches to standalone entrees.

Conclusion

In summary, a half-pound of brisket is a potent source of protein, with the amount varying based on the cut's leanness and how it's prepared. A lean, cooked flat half of brisket can deliver approximately 75 grams of protein, making it an excellent choice for individuals seeking a high-protein meal. By being mindful of the cut and trimming excess fat, you can enjoy this flavorful meat while controlling fat intake and maximizing its nutritional benefits. Brisket remains a versatile and nutrient-dense protein that can be a healthy part of a balanced diet when consumed in moderation.

Note: The nutritional values provided are approximations based on USDA data and other sources. Final values can differ depending on the specific product, cooking method, and preparation.

Frequently Asked Questions

Brisket's protein content is comparable to other popular beef cuts. However, because it often contains more fat than lean options like sirloin steak, the protein-per-ounce can seem lower if the fat isn't trimmed. A trimmed, lean brisket cut has a very high protein density after cooking.

Meat shrinkage varies, but a typical brisket can lose around 30% of its weight during cooking due to moisture and fat loss. This means that the cooked half-pound (8 oz) portion is a concentrated source of protein and other nutrients.

The brisket flat is a leaner muscle, while the point is fattier. Therefore, a cooked half-pound of the lean flat cut will have a higher protein count than an equally sized portion of the fattier point cut.

Yes, as a red meat, brisket contains high-quality, complete protein, meaning it provides all nine essential amino acids that the human body cannot produce on its own.

To reduce fat, trim the fat cap extensively before cooking. For oven or smoker preparation, consider cooking it on a rack over a pan to collect rendered fat. For braising, refrigerate the cooked brisket overnight so the fat solidifies on top and can be easily scraped off.

Yes, in moderation, and especially when opting for lean cuts with trimmed fat, brisket can be part of a healthy diet. Its high protein and nutrient content, including B vitamins and minerals like iron and zinc, offer significant health benefits.

Smoking or braising does not diminish the protein content of the meat. These low-and-slow cooking methods are used to break down the connective tissue, making the meat tender, and any moisture loss concentrates the protein.