Understanding the Nutrition: How many grams of protein are in 100g of cooked lean ground beef?

December 3, 2025 •

3 min read

According to USDA data, a 100g serving of cooked, 93% lean ground beef contains approximately 26-28 grams of high-quality protein. An excellent source of essential amino acids and micronutrients, understanding how many grams of protein are in 100g of cooked lean ground beef is crucial for meal planning and health goals.

Quick Summary

This guide provides the specific protein content for 100g of cooked lean ground beef, detailing how leanness and cooking affect nutrition. It also compares different beef types and outlines the health benefits of this protein-rich food.

Key Points

High-Quality Protein: A 100g serving of cooked lean ground beef provides about 26-28 grams of complete protein.
Leanness Matters: The protein content per 100g increases as the lean-to-fat ratio of the ground beef rises.
Cooking Concentrates Nutrients: Water and fat loss during cooking increase the concentration of protein in the final cooked product.
Nutrient-Rich: Beyond protein, lean ground beef is a strong source of iron, zinc, and vitamin B12.
Versatile for Health: Its high protein and nutrient density make lean ground beef excellent for muscle growth and satiety.
Fat Draining is Key: Draining the excess fat after browning maximizes the protein-to-fat ratio in your meal.

The Nutritional Power of Cooked Lean Ground Beef

When you cook lean ground beef, the removal of moisture and some fat concentrates the remaining nutrients, particularly the protein. For a standard 93% lean (7% fat) product, a 100-gram serving after cooking yields an impressive protein haul. This makes it an incredibly efficient way to meet your daily protein needs without excess fat and calories. Beyond protein, lean ground beef is a fantastic source of several other essential nutrients, including iron, zinc, and vitamin B12, which are critical for energy production, immune function, and overall health.

Factors Influencing Protein Content

Not all ground beef is created equal. The exact protein count depends heavily on the lean-to-fat ratio you start with. As the fat content increases, the protein and water content typically decrease in proportion. For example, 80/20 ground beef will have less protein per 100 grams after cooking than a 93/7 option. The cooking process itself also plays a role, with methods that drain more fat yielding a slightly higher protein concentration in the final product.

Lean vs. Regular: A Nutritional Comparison

To highlight the difference, consider the nutritional profile of different cooked ground beef types per 100g serving. This comparison illustrates why choosing a leaner cut is often preferred for those monitoring their protein-to-fat ratio and overall calorie intake.


Nutrient (per 100g cooked)	93% Lean (7% Fat)	85% Lean (15% Fat)	80% Lean (20% Fat)
Protein	~26-28g	~24g	~22g
Fat	~12g	~17g	~20g
Calories	~230	~250	~260
Saturated Fat	~4.7g	~6.5g	~8g

The Benefits of Lean Ground Beef Protein

Incorporating lean ground beef into your diet offers a range of health advantages, primarily driven by its high-quality protein content. The protein found in beef is a complete protein, meaning it contains all nine essential amino acids necessary for human health.

Here are some of the key benefits:

Supports muscle growth and repair: The amino acids in lean beef are the building blocks for muscle tissue, making it an ideal food for athletes and those looking to increase muscle mass.
Enhances satiety: Protein is known for its ability to promote a feeling of fullness, which can help control appetite and support weight management goals.
Aids in blood health: The high iron and vitamin B12 content is essential for producing red blood cells and preventing conditions like anemia.
Boosts immune function: Zinc, another mineral plentiful in beef, plays a vital role in supporting a healthy immune system.
Versatile and convenient: As a dietary staple, lean ground beef is easy to prepare and can be used in a wide variety of healthy recipes, from salads to stir-fries.

Practical Cooking and Meal Prep

Preparing lean ground beef to maximize its nutritional value is straightforward. Here is a simple guide to cooking it efficiently:

Select the right beef: Choose ground beef with a higher lean percentage, such as 93/7 or 90/10, for a better protein-to-fat ratio.
Brown the meat: Cook the beef in a skillet over medium-high heat, breaking it up with a spoon as it browns.
Drain excess fat: Once cooked, drain any rendered fat from the pan. This step is particularly important for leaner cuts where minimal fat is left behind.
Season and incorporate: Add seasonings and other ingredients for your recipe, such as a taco mix or tomato paste for a pasta sauce.

For those interested in exploring the full spectrum of nutritional information, the USDA's FoodData Central database is an invaluable and reliable resource.

Conclusion

In conclusion, 100 grams of cooked lean ground beef is a nutritional powerhouse, providing a significant amount of high-quality protein, along with other essential vitamins and minerals. The specific protein content varies slightly depending on the initial lean-to-fat ratio, with a 93/7 cut offering approximately 26-28 grams per 100g. By understanding this, you can make informed choices to support your dietary needs, whether for muscle building, weight management, or simply adding a nutrient-dense food to your meals. Its versatility and robust nutrient profile make it a valuable component of a balanced diet.

Frequently Asked Questions

A 100g serving of cooked 90% lean ground beef contains approximately 24 grams of protein, slightly less than a 93/7 cut.

Yes. While the total protein content remains the same, cooking causes moisture and fat loss, which means the protein is more concentrated per gram of cooked weight.

Yes, beef is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own.

Different cooking methods don't significantly change the total protein, but they can alter the fat content. Pan-frying, for example, allows for easy fat drainage, resulting in a higher protein-to-fat ratio per cooked gram.

Yes, lean ground beef is an excellent source of heme iron, which is highly bioavailable and easily absorbed by the body.

Due to its high protein content, lean ground beef can promote satiety and help control appetite, which is beneficial for weight management.

As the fat content increases (e.g., from 93% lean to 80% lean), the protein concentration per cooked gram decreases because fat and water are replacing some of the protein mass.