| Protein (g) | 17.81 |
|---|---|
| Sugars, total (g) | 0 |
| Fiber, total dietary (g) | 0 |
| Calcium, Ca (mg) | 23.73 |
| Iron, Fe (mg) | 2.02 |
4 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 protein percentages in 4 oz of ground beef are shown in the chart below.
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.
4 oz Ground Beef Protein
The following table presents the percentage breakdown of the grams of fat and protein in 4 ounces of ground beef. The third column also displays the overall number of calories in each lean point.
Table 4 oz Ground Beef Protein by Percentage
| Percent Lean | Protein | Fat | Calories |
|---|---|---|---|
| 70% | 16.3g | 33.7g | 368 |
| 75% | 17.9g | 28.2g | 325 |
| 80% | 19.4g | 22.6g | 281 |
| 85% | 21.0g | 17.0g | 237 |
| 90% | 22.6g | 11.3g | 192 |
| 93% | 23.5g | 7.9g | 165 |
| 95% | 24.2g | 5.7g | 148 |
| 97% | 24.9g | 3.4g | 130 |
4 Oz Ground Beef Protein (75% Lean)
Around 18 grams of protein and 28 grams of fat are present in four ounces of 75/25 ground beef. Sadly, each 4 oz serving of that fat contains a whopping 325 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.
You also probably don’t want to regularly consume that much saturated fat because it’s bad for your health because a typical hamburger patty weighs close to 4 oz.
4 Oz Ground Beef Protein (80% Lean)
Comparatively, four ounces of 80/20 ground beef have 23 grams of fat and about 19 grams of protein. Additionally, each 4 oz serving has about 280 calories.
Due to its reasonable price, 80/20 ground beef is one of the most widely used types available in supermarkets. And since the fat keeps the beef patties together while cooking without being overly greasy, it’s perfect for backyard barbecues.
But 20% fat is still on the high side for everyday cooking
4 Oz Ground Beef Protein (85% Lean)
Four ounces of 85/15 ground beef typically have 17 grams of fat and 21 grams of protein. That equals about 237 calories per 4 oz. based on calories per gram of protein and fat.
With a good balance of nutrients and cost, 85% ground beef is a rather healthy option for anything from burgers to flavorful casseroles Additionally, the nutritional profile is comparable to that of a sirloin steak.
4 Oz Ground Beef Protein (90% Lean)
Lastly, there are about 23 grams of protein and 11 grams of fat in four ounces of 90/10 ground beef. With that decreased fat content, 90% lean ground beef has just 192 calories per 4 ounces
Consequently, leaner or 90/10 ground beef is the best choice for people following a low-calorie or high-protein diet.
Receive a customized meal plan made for your body and way of life. Including unique recipes created without having to count calories or macros!
All this for just $13. 99/mo! Click here to choose your plan.
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 talk about some variables that might 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 4 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 with that of 4 oz of ground beef.
Table 4 oz Ground Beef Protein vs. Other Sources
| Protein | Fat | Calories | Protein:Calories | |
|---|---|---|---|---|
| Skinless Chicken Breast | 25.4g | 3.0g | 121 | 0.790 |
| Skinless Chicken Thigh | 22.0g | 8.0g | 160 | 0.550 |
| 93% Ground Turkey | 21.1g | 9.4g | 170 | 0.500 |
| Pork Chop | 23.3g | 10.6g | 189 | 0.495 |
| 90% Ground Beef | 22.6g | 11.3g | 192 | 0.470 |
| Atlantic Salmon | 23.0g | 15.2g | 229 | 0.402 |
| Sirloin Steak | 22.6g | 16.2g | 236 | 0.382 |
| 85% Ground Beef | 21.0g | 17.0g | 237 | 0.354 |
| 80% Ground Beef | 19.4g | 22.6g | 281 | 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.
Check out some of my other fitness-related writing below if you’re familiar with the macros and calories in meats!
Find out whether having a 20-inch waist is likely or unlikely. See how this tiny waist size looks in real life.
See why the Arnold dumbbell press is a great exercise for developing shoulders if it has “Arnold” in the name.
Caffeine before workouts has many benefits. To determine which is better for energy, stamina, and gains, I compared coffee and pre-workout.
A new natural steroid called turkesterone is being sold online and in gyms. Find out if it could be a money-wasting scam or a cheat code for gains.
One of the most famous bodybuilders in the world is Nick Walker, known as “The Mutant.” To see how big he really is, check out his height, weight, and
Transforming your body requires knowing your maintenance calories. Take control of your weight with the maintenance calorie calculator!.
Compare the protein and calorie content of 5 oz. of chicken breast for raw, cooked, skinless, skin-on, boneless, and bone-in options.
References
How much Protein in Beef cooked? (You’re probably not measuring correctly!)
FAQ
How much protein is in 4 oz of cooked ground beef?
Four ounces of 85/15 ground beef typically have 17 grams of fat and 21 grams of protein. That equals about 237 calories per 4 oz. based on calories per gram of protein and fat.
How much protein is in 4 oz of 93% lean ground beef?
Members MarkNutrition FactsHow much protein is in Ground Beef, 90% Lean, 10% Fat? Amount of protein in Ground Beef, 90% Lean, 10% Fat: Protein 22gVitamins and mineralsHow much Vitamin A is in Ground Beef, 90% Lean, 10% Fat? Amount of Vitamin A in Ground Beef, 90% Lean, 10% Fat: Vitamin A 0%CE%BCg0%
How much protein in 4 oz 90 lean ground beef?
Giant Eagle 96% Lean 4% Fat Extra Lean Ground Beef (1 serving) contains 0g total carbs, 0g net carbs, 4 5g fat, 24g protein, and 140 calories.