Raw beef mince delivers ~14–21 g protein per 100 g by fat level; cooked mince averages ~25–26 g per 100 g.
Shopping for mince and trying to pin down protein per 100 g can be confusing. Labels shout about fat, not protein. Cooking changes the numbers, too. This guide lays out clear figures for raw and cooked mince, shows how fat percentage shifts protein density, and gives quick portion conversions you can use in the kitchen.
Beef Mince Protein Per 100G By Fat Level
Protein per 100 g rises as mince gets leaner. The values below come from datasets based on ground beef entries that match typical retail mince. Exact figures vary slightly by cut and trimming, but the pattern holds across sources.
| Lean / Fat | State | Protein (g/100 g) |
|---|---|---|
| 70% Lean / 30% Fat | Raw | 14.35 |
| 80% Lean / 20% Fat | Raw | 17.2 |
| 85% Lean / 15% Fat | Raw | 18.6 |
| 90% Lean / 10% Fat | Raw | 20.0 |
| 93% Lean / 7% Fat | Raw | 20.9 |
| 95% Lean / 5% Fat | Raw | 21.4 |
| Retail “5% Fat” Mince | Raw | ~20.3 |
Sources for the rows above include USDA-derived entries and retailer nutrition panels: 70% lean raw (14.35 g/100 g) and other lean levels are widely reported in USDA-based databases; see 70% lean raw, 80% lean raw, 85% lean raw, 90% lean raw, and 93% lean raw. For a UK retail 5% fat example, see Waitrose’s panel (20.3 g/100 g as sold): Waitrose 5% mince.
Why Cooked Mince Shows More Protein Per 100G
Cooked mince looks “higher” in protein per 100 g because water cooks off and nutrients concentrate. It’s the same total protein in the pan; the portion just weighs less after cooking. A classic review of red meat composition reports ~20–25 g protein per 100 g raw muscle and ~28–36 g per 100 g cooked, driven by water loss during heating. See the peer-reviewed summary in Nutritional composition of red meat.
Cooked Benchmarks You Can Trust
USDA-based references place cooked ground beef around the mid-20s per 100 g, with higher lean % clustering near the upper end. Examples: 90% lean patty cooked, broiled lands ~26.1 g per 100 g; 85% lean patty cooked, broiled sits ~25.9 g per 100 g; even 70% lean patties after cooking hit ~25.4 g per 100 g because the water drop boosts density. Check cooked listings here: 90% lean cooked, 85% lean cooked, and 70% lean cooked.
Lean % On The Pack: What It Means
Most packs list “% lean / % fat” for the raw product. A lower fat mince will usually show a higher protein number per 100 g in the raw state and will also lose less weight in the pan. In some markets, a large share of retail mince now falls under 10% fat, which helps with both protein density and saturated fat targets. See survey data of Australian retail mince showing most packs under 10 g fat per 100 g: retail mince fat study.
Raw Vs Cooked: Side-By-Side Protein Per 100G
This comparison puts typical raw figures next to cooked values of similar lean levels. The cooked numbers use listings for patties or crumbles without added fillers.
| Lean % | Raw (g/100 g) | Cooked (g/100 g) |
|---|---|---|
| 70% Lean | 14.35 | 25.38 |
| 80% Lean | 17.2 | ~25.9 |
| 85% Lean | 18.6 | 25.9 |
| 90% Lean | 20.0 | 26.1 |
| 93% Lean | 20.9 | ~25–26 |
References for the pairs above: raw 70% (14.35 g) from USDA-based listings; cooked 70% ~25.38 g per 100 g; raw 80% from MyFoodData; cooked 80% near 25.9 g per 100 g; raw 85% ~18.6 g; cooked 85% ~25.9 g; raw 90% ~20.0 g; cooked 90% ~26.1 g; raw 93% ~20.9 g. See source pages here: 70% raw, 70% cooked, 80% raw, 85% cooked, 85% raw, 90% raw, 90% cooked, 93% raw.
How Portion Size Translates To Protein
Most recipes quote “3 oz cooked” or “4 oz raw,” not 100 g. These quick conversions help you tally protein without a spreadsheet.
Cooked Portions
- 3 oz (85 g) cooked, 90% lean patty: ~22.2 g protein (USDA listing for 90% lean, broiled patty). See the table of common protein amounts in the USDA sheet: Nutrients: Protein (USDA).
- 100 g cooked, 90% lean patty: ~26.1 g protein (USDA-based database entry: cooked 90% lean).
Raw Portions
- 100 g raw, 90% lean mince: ~20.0 g protein (90% lean raw).
- 125 g raw, 90% lean mince: ~25 g protein (simple scale-up from 20 g/100 g).
What Drives The Differences Between Sources?
Numbers differ a touch across databases because “mince” is a blend, not one fixed cut. Water, trimming, grind size, and lab methods all move the dial. Some datasets use composite samples; others use brand panels. The spread is narrow enough to plan meals with confidence. If you need the exact panel for a diet log, use the specific pack’s label or a matching lean/fat entry from a trusted database.
How To Choose Mince For A Protein Target
Pick A Lean Level That Fits Your Goal
Chasing the highest protein per 100 g? Go lean. Raw 95% lean sits a shade over 21 g/100 g, while 70% lean sits near 14 g/100 g. After cooking, most patties land in the mid-20s per 100 g, but leaner blends still carry less saturated fat and usually cook down less.
Match The Cut To The Recipe
Chili and Bolognese can work with 80–85% lean, since some fat adds body. For burger patties you’ll shape and sear, 85–90% lean strikes a balance between protein density and juiciness. For high-protein meal prep with minimal drain-off, 93–95% lean is a tidy pick.
Season Smart
Salt after the first browning to keep moisture from leaving the pan too early. Add herbs, garlic, or pepper upstream. If you chill patties before cooking, the protein matrix sets up and holds shape better, which helps moisture retention and texture.
Drain Or Don’t Drain?
Draining crumbled mince trims fat, not protein. Protein sits inside the meat matrix, so the grams per 100 g of the cooked mince stay in the same ballpark. Your yield (final cooked weight) will change, which is why cooked entries often read higher per 100 g than raw entries.
Quick Answers To Common Planning Questions
Is Leaner Always Higher Protein Per 100G?
For raw listings, yes. As fat drops, protein proportion in the same 100 g rises. Cooked listings sit close together because water loss concentrates nutrients across the board. Lean still helps when you’re counting both protein and saturated fat.
Does Grass-Fed Change Protein?
Protein per 100 g doesn’t swing much based on feeding system. Fat profile can shift, but the protein density tracks more with lean percentage and cooking loss than whether the cattle were grain- or grass-finished. Use the pack’s lean/fat and any brand panel if you want a precise log.
What If I Only See “5% Fat” On The Label?
That’s shorthand for ~95% lean. Protein per 100 g is usually around 20–22 g raw in that range, matching the figures in the first table.
Beef Mince Protein Per 100G In Real-World Meals
Here’s a simple way to size up a dinner plate without weighing every morsel. Build the meal around the cooked benchmark: a palm-sized patty (about 3 oz/85 g cooked) delivers ~22 g protein for a 90% lean blend. Add whole-grain pasta, a pile of vegetables, and a drizzle of olive oil, and you’ve got a satisfying plate that nails protein without going over on saturated fat.
Sample Prep Ideas
- High-Protein Taco Mix: 93% lean crumbles, onion, cumin, chili powder. Spoon into lettuce cups, sprinkle with pico. Two heaped scoops (about 120 g cooked) land ~30 g protein.
- Lean Meatballs: 90% lean mince, egg, breadcrumbs, parsley, garlic. Bake on a rack to reduce surface fat. Four golf-ball meatballs (about 140 g cooked) deliver ~36 g protein.
- Quick Skillet Bolognese: 85% lean mince, crushed tomatoes, basil. Simmer to thicken; portion the sauce by weight if you’re tracking macros.
Method Notes And Data Care
All values are for unseasoned beef mince/ground beef with no fillers. Cooking entries refer to pan-browned crumbles or broiled/baked patties without binders. Databases consolidate results from lab assays; day-to-day kitchen results will vary slightly with pan temperature, drain-off, and resting time.
Reliable References You Can Cite In Your Log
For cooked 3 oz benchmarks and common protein amounts, see the USDA’s protein reference sheet: USDA protein amounts. For raw and cooked ground-beef entries by lean %, MyFoodData provides easy lookups drawn from USDA FoodData Central: 80% lean raw, 93% lean raw, and 90% lean cooked. The water-loss point that explains why cooked values rise per 100 g is summarized here: red meat composition review.
Bottom Line For Meal Planning
If you want an easy rule, use this: beef mince protein per 100g sits near 14–21 g when raw (lean-dependent) and near 25–26 g when cooked. Pick a lean level that suits your fat target, then portion by cooked weight for the most consistent numbers. If you prefer raw weighing, use the first table and adjust for typical cooking loss in your recipe.
When you need a tidy figure, log 90% lean like this: beef mince protein per 100g is ~20 g raw and ~26 g cooked. That single pair covers most everyday dishes and gets you close enough for macro tracking without slowing your day.