3 oz Ground Beef Protein by Percentage
Any bodybuilding meal plan should include ground beef as a reasonably priced, flavorful source of protein.
However, the amount of protein in ground beef depends on how lean the meat is. So continue reading to learn everything you need to know about the protein and nutrition of ground beef.
You probably already know that ground beef includes minced pieces of cow muscle and fatty tissue. A percentage on the package also indicates the relative leanness.
By law, ground beef must contain at least 70% lean meat and no more than 30% fat But the lean content can go as high as 97% with just 3% fat
Consequently, the nutritional value of ground beef can vary depending on how lean it is. The following graph displays the various percentages of protein in 3 oz of ground beef.
As you can see, the grams of protein rise as the ground beef’s lean percentage does. Contrarily, as the lean percentage rises, the grams of fat fall.
Additionally, you’ll see that each bar’s overall height decreases as the beef gets leaner, serving as a visual representation of the total number of calories.
3 oz Ground Beef Protein
The following table presents the percentage breakdown of the grams of fat and protein in 3 ounces of ground beef. The third column also displays the overall number of calories in each lean point.
Table 3 oz Ground Beef Protein by Percentage
| Percent Lean | Protein | Fat | Calories |
|---|---|---|---|
| 70% | 12.2g | 25.3g | 276 |
| 75% | 13.4g | 21.2g | 244 |
| 80% | 14.6g | 17.0g | 211 |
| 85% | 15.8g | 12.8g | 178 |
| 90% | 17.0g | 8.5g | 144 |
| 93% | 17.6g | 5.9g | 124 |
| 95% | 18.2g | 4.3g | 111 |
| 97% | 18.7g | 2.6g | 98 |
3 Oz Ground Beef Protein (75% Lean)
Three ounces of 75/25 ground beef contains 13. 4 grams of protein and 21. 2 grams of fat. Unfortunately, a relatively small serving of that fat contains 244 calories.
According to Swanson Meats in Minneapolis, MN, most restaurant hamburgers are right around 75% lean. That’s what makes them taste so juicy and flavorful.
However, because it is bad for your health, you probably don’t want to regularly consume that much saturated fat.
3 Oz Ground Beef Protein (80% Lean)
By comparison, three ounces of 80/20 ground beef contains 12. 8 grams of protein with 17 grams of fat. Additionally, each 3 oz serving has about 211 calories.
One of the most popular brands of ground beef available in supermarkets is 80/20 because it is less expensive than leaner beef. And because the fat keeps the beef patties together while cooking without being overly greasy, it’s excellent for backyard barbecues.
But 20% fat is still on the high side for everyday cooking
3 Oz Ground Beef Protein (85% Lean)
On average, three ounces of 85/15 ground beef contains 15. 8 grams of protein with 12. 8 grams of fat. That equals about 178 calories per 3 oz. based on calories per gram of protein and fat.
With a good balance of nutrients and cost, 85% ground beef is a relatively healthy option for anything from burgers to flavorful casseroles Additionally, the nutritional profile is comparable to that of a sirloin steak.
3 Oz Ground Beef Protein (90% Lean)
Last but not least, three ounces of 90/10 ground beef have 17 grams of protein and 8 5 grams of fat. With that decreased fat content, 90% lean ground beef has just 144 calories per 3 ounces
Consequently, leaner or 90/10 ground beef is the best choice for people following a low-calorie or high-protein diet.
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Grass Fed vs. Grain Fed Beef
You will frequently have to choose between regular (grain-fed) and grass-fed options when purchasing ground beef. So let’s quickly go over some variables that may affect your choice.
First, the diet of the cows is the primary distinction between grass-fed and grain-fed beef. True grass-fed cows graze on their natural diet of grasses in pastures. Any other beef, however, is fed a variety of grains.
Another thing you%E2%80%99ll notice is that grass-fed beef generally costs anywhere from 5% to 50% more, depending on the brand Because grass-fed beef takes longer to reach processing weight, farmers incur higher labor costs.
Grass-fed beef is typically leaner than grain-fed beef in terms of nutrition. However, when purchasing ground beef, the lean point determines the amount of protein and fat, so they are the same for both types.
However, the compounds in the fat differ between beef that is grain-fed and beef that is grass-fed. For instance, grass-fed fat is thought to be healthier for you because it contains more omega-3 and fewer omega-6 fatty acids.
There is also the question of which method of beef production is more environmentally friendly. But that’s a whole other blog post in itself!.
Even with all of this in mind, labeling and regulation flaws make it difficult to know exactly what you’re purchasing. Therefore, be sure to carefully read the labels and educate yourself on what you put in your body.
Protein in 3 oz Ground Beef vs. Other Sources
Lean ground beef can be a good source of protein. But how does it stack up against other widely consumed meats like pork, chicken, and salmon?
The table below compares the protein content of equivalent servings of other meats to that of 3 oz of ground beef.
Table 3 oz Ground Beef Protein vs. Other Sources (3 oz each)
| Protein | Fat | Calories | Protein:Calories | |
|---|---|---|---|---|
| Skinless Chicken Breast | 19.1g | 2.3g | 97 | 0.790 |
| Skinless Chicken Thigh | 16.5g | 6.0g | 120 | 0.550 |
| 93% Ground Turkey | 15.9g | 7.1g | 127 | 0.500 |
| Pork Chop | 17.5g | 8.0g | 142 | 0.495 |
| 90% Ground Beef | 17.0g | 8.5g | 144 | 0.470 |
| Atlantic Salmon | 17.3g | 11.4g | 172 | 0.402 |
| Sirloin Steak | 16.9g | 12.2g | 177 | 0.382 |
| 85% Ground Beef | 15.8g | 12.8g | 178 | 0.354 |
| 80% Ground Beef | 14.6g | 17.0g | 211 | 0.276 |
The table above makes it clearer that you must purchase leaner ground beef if you want it to have a nutrition profile similar to that of salmon or pork chops.
In addition, I sorted the table by the protein-to-calorie ratio. The ratio of total calories to protein calories is represented by this number. Therefore, the higher the number, the more effective the source of protein.
The chart below shows how higher-fat ground beef is less effective as a source of protein in comparison to leaner meats because the fat content makes it more calorically dense.
More High Protein Food Nutrition Facts
You are now aware of the protein content of different lean beef cuts. And you have seen how it compares in terms of calories and nutrition to other protein sources.
You also received a brief summary of the nutritional data for some additional high-protein foods. However, depending on the type of meat you buy, protein content can vary, just like with ground beef.
To learn more about the nutrition in your favorite foods, read these related articles.
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References
Bodybuilding Nutrition Tip: How to Accurately Weigh Cooked Meat
FAQ
How many calories are in 3 oz of cooked ground beef?
Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled, 1 serving ( 3 oz )Protein (g)20 93Energy (kcal)197. 2Sugars, total (g)0Fiber, total dietary (g)0Calcium, Ca (mg)17.
How many calories are in 3 ounces of 85% lean ground beef?
Nutritional Information: A 3 oz (85 g) serving has 197 calories. 000g) serving size of Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled The calorie breakdown is 54% fat, 0% carbs, and 42% protein
How much is 3 oz of cooked ground beef?
One ounce of cooked meat is equivalent to three dice, while a 3 oz portion is about the size of a deck of cards. A 1-inch meatball is about one ounce.
How many calories are in a 3 oz lean burger?
Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled, 1 serving (3 oz)Protein (g)22 19Carbohydrate, by difference (g)0Energy (kcal)184. 45Sugars, total (g)0Fiber, total dietary (g)0.