One raw pound of 90% lean ground beef packs about 91 g of protein; cooked patties concentrate to ~119 g per lb from water loss.
Buying beef by weight is easy; protein per pound isn’t. This guide turns that math into clear numbers using USDA-linked data for grinds and steaks, raw and cooked. If you came for beef protein per lb figures, you’ll get them fast.
Beef Protein Per Lb By Cut And Cooking State
Protein per pound depends on fat level, water, and how the meat is prepared. Raw meat carries more water, so protein per pound looks lower. Heat drives off moisture, so protein per pound rises after cooking. The tables below give you fast answers, then the sections that follow explain the “why.” These are practical beef protein per lb ranges you can use today daily.
Protein Per Pound (Raw) — Common Beef
This first table keeps it simple: raw weight to raw protein. Values come from standard entries that list protein per 100 g; we multiply by 4.54 to reach one pound (454 g).
| Raw Beef Type | Protein/100 g | Protein/lb |
|---|---|---|
| Ground Beef 95% Lean (raw) | ~21.4 g | ~97 g |
| Ground Beef 90% Lean (raw) | 20.0 g | ~91 g |
| Ground Beef 85% Lean (raw) | 18.8 g | ~85 g |
| Ground Beef 80% Lean (raw) | 17.2 g | ~78 g |
| Top Sirloin Steak (raw, trimmed) | ~22.5 g | ~102 g |
| Tenderloin Steak (raw, trimmed) | ~22.3–23.9 g | ~101–108 g |
| Ribeye Steak (raw, trimmed) | ~18.8–22.0 g | ~85–100 g |
Why Cooked Beef Shows More Protein Per Pound
Cooking drives off water and some fat. The protein stays. So every 100 g of cooked beef contains more protein than 100 g of its raw starting point. That’s why a cooked pound shows a bigger protein total. You didn’t add protein; you removed water.
Choosing The Right Lean Level
Lean percent shifts protein density. Very lean grinds and lean steaks give more protein per calorie. Mid-fat cuts trade some protein for richer texture.
Cooked Protein Per Pound — Grinds And Steaks
These cooked numbers use common preparations from lab entries: broiled patties for ground beef and broiled or braised for steaks and roasts.
| Cooked Beef Type | Protein/100 g | Protein/lb |
|---|---|---|
| Ground Beef 95% Lean (patty, broiled) | 26.6 g | ~121 g |
| Ground Beef 90% Lean (patty, broiled) | 26.3 g | ~119 g |
| Ground Beef 85% Lean (crumbles, pan-browned) | ~27.8 g | ~126 g |
| Ground Beef 80% Lean (patty, broiled) | 26.0 g | ~118 g |
| Top Sirloin Steak (cooked, broiled) | ~29.2 g | ~133 g |
| Tenderloin Steak (cooked, broiled) | ~26.6–29.2 g | ~121–133 g |
| Chuck Roast (cooked, braised) | 31.3 g | ~142 g |
| Ribeye Steak (cooked) | ~23.7–29.6 g | ~108–135 g |
How We Calculated Beef Protein Per Pound
Nutrition databases report protein per 100 g. One pound is 454 g, so the conversion is straightforward: multiply the per-100 g protein by 4.54. When a source gives protein per ounce or per 3 oz, the math steps are the same; we convert that serving back to grams, scale to 100 g, then scale to a pound. Using cooked entries avoids guesswork about moisture loss; the lab already weighed the cooked sample.
Sources We Used For The Numbers
Protein values come from USDA-linked data sets used by dietitians. The public search lives at USDA FoodData Central. For cut-by-cut beef and yield notes, see the agency’s retail beef cuts data table.
Beef Protein Per Lb: Quick Reference Math
Here’s a simple way to sanity-check any label or database entry. If you see “protein per 100 g,” multiply by 4.54 to get “per pound.” If the number is “per 3 oz” or “per 4 oz,” convert that serving to grams first (85 g or 113 g), divide to get “per gram,” then multiply by 454.
Ground Beef Examples Worked Out
90% lean, raw: 20 g per 100 g × 4.54 ≈ 91 g protein per lb.
80% lean, raw: 17.2 g per 100 g × 4.54 ≈ 78 g protein per lb.
90% lean, patty cooked: 26.3 g per 100 g × 4.54 ≈ 119 g protein per lb.
Steak Examples Worked Out
Sirloin, cooked broiled: ~29.2 g per 100 g × 4.54 ≈ 133 g protein per lb.
Ribeye, cooked: ~23.7 g per 100 g × 4.54 ≈ 108 g protein per lb.
Chuck roast, braised: 31.3 g per 100 g × 4.54 ≈ 142 g protein per lb.
How Fat Level Changes Protein Per Lb
Fat doesn’t bring protein; it displaces it. As fat percent rises, protein per 100 g falls in the raw state. After cooking, patties from fattier grinds still show strong protein counts per pound because more fat and water leave the patty.
What About Bone-In Cuts?
Per-pound math changes when the weight includes bone. Protein sits in the edible portion, not the bone. If you start with a bone-in rib steak and want protein per pound of the steak, expect a lower total than a boneless ribeye. If you want protein per pound of edible portion, remove the bone weight first, then apply the same 4.54× method.
Picking Cuts For High Protein Meals
Easy Wins For Raw Meal Prep
For dishes that measure raw meat by the pound, top sirloin and tenderloin give you 100 g or more of protein per lb in the raw state. Lean ground beef at 90–95% sits near that mark as well, so it works well for meatballs and sauces at the stove.
Beef Protein Per Lb For Calorie-Focused Diets
If you track calories, protein per pound only tells part of the story. Two cuts can share the same protein per pound while calories differ a lot. Very lean grinds and lean steaks deliver more protein for fewer calories. Mid-fat cuts like ribeye or 80% lean bring similar cooked protein per pound but add more energy per serving.
Label Reading Tips
Check The Lean/Fat Statement
Ground beef shows lean and fat by percent. A package marked “90% lean/10% fat” aligns well with the numbers above. If you only see “ground chuck” or “ground round,” check the nutrition panel for grams of protein per 100 g or per serving, then run the quick math. Store brands vary a little, so treat your numbers as ballpark targets.
Trim Level Matters
Steaks trimmed to 0–1/8″ external fat carry more protein per 100 g than the same cut with a thick fat cap. That gap shows up in both raw and cooked states.
Cooking Method Shifts Protein Density
Dry-heat methods like broiling shed moisture quickly, so protein per pound climbs. Braising removes moisture too, though some stays in the cooking liquid. If you eat the sauce, some protein sits there rather than in the meat alone.
Bottom Line: How Much Protein Is In A Pound Of Beef?
Use these anchors and you’ll be on target:
- Raw 90% lean ground beef: about 91 g protein per lb.
- Raw 80% lean ground beef: about 78 g protein per lb.
- Cooked 90% lean patties: about 119 g protein per lb.
- Cooked sirloin: about 133 g protein per lb.
- Cooked chuck roast: about 142 g protein per lb.
Say your recipe calls for one pound of raw ground beef. Pick the lean level that fits your calories and protein target, weigh once, and cook with confidence for home cooks.