Beef shank protein per 100g is 22.1 g raw and 34.3 g cooked (simmered); carbs are 0 g.
Looking for a clear answer on beef shank protein per 100g? You’ll find it right up top, then a practical breakdown of how cooking changes the numbers, what trims mean, and how to plan portions without guesswork. You’ll also get a skimmable table early, plus a converter later so you can size meals fast.
Beef Shank Protein Per 100G By Cooking Method
Protein density in shank swings with cooking. Raw crosscuts trimmed to 1/4″ fat show a lean profile, while slow, wet heat concentrates protein as water leaves the meat. Below is a side-by-side snapshot per 100 grams so you can compare at a glance.
| Metric (Per 100g) | Raw Shank (Trimmed) | Cooked Shank (Simmered) |
|---|---|---|
| Protein (g) | 22.1 | 34.3 |
| Calories (kcal) | 128 | 201 |
| Fat (g) | 3.9 | 6.5 |
| Water (g) | 73.9 | 59.2 |
| Carbs (g) | 0 | 0 |
| Iron (mg) | 2.36 | 3.88 |
| Zinc (mg) | 7.14 | 10.47 |
| Vitamin B12 (µg) | 3.39 | 3.76 |
| Cholesterol (mg) | 39.6 | 78 |
Those values reflect common database entries for beef shank crosscuts: “separable lean only” and trimmed surfaces for raw portions, and a cooked reference based on simmering (a braise-style method). Protein lands higher in the cooked state since moisture drops while protein stays put. Calories track upward per 100 g for the same reason.
What Counts As “Per 100G” With Shank
“Per 100g” means 100 grams of edible meat. With bone-in shank, remove the bone before weighing if you want a true per-100-gram reading. If you’re eyeballing portions from a braise, weigh the meat after cooking and trimming connective bits you don’t plan to eat.
Why Cooked Protein Per 100G Looks Higher
Wet cooking pulls out water. The weight drops more than the protein mass, so grams of protein per 100 g climb. That’s why 100 g of cooked shank shows 34.3 g protein while 100 g of raw shank shows 22.1 g protein. It’s a concentration effect, not extra protein being created.
Trim, Marbling, And Bone
Label notes such as “trimmed to 1/4" fat” or “separable lean only” matter. Less external fat and more lean surface area nudge the per-100 g protein number up. Bone-in weights can mislead if you don’t account for the bone.
Beef Shank Protein Per 100G: Practical Uses
Here’s how to put these numbers to work in meal planning, cutting waste and keeping macros consistent.
Meal Prep And Portion Math
- Target protein: Pick your cooked target (34.3 g per 100 g). Want 30 g protein? Plate around 88 g cooked shank.
- Cook-to-raw planning: Yield varies by time and temperature. If your pot returns 60–70% cooked yield from raw weight, plan raw buys accordingly.
- Sauce and stock: Braises add liquid weight. Measure the meat out of the pot for accurate macros.
How The Numbers Were Chosen
To keep it clean, this piece uses a matched raw and cooked pair for the same cut style (crosscuts, trimmed). The cooked reference is a simmered/braised entry. For deeper nutrient breakdowns, see the USDA-sourced records: the cooked shank entry with amino acids and minerals on the cooked shank page and the raw entry on the raw shank page.
Cooking Choices That Affect Protein Per 100G
Protein stays stable across low-and-slow methods, but water loss shifts density. These tactics help you steer the final per-100 g value and texture you want.
Slow Simmer Or Pressure Cook
Both methods break down connective tissue and concentrate nutrients in the meat per 100 g. Pressure cookers speed the process and tend to deliver slightly higher moisture retention, so the per-100 g protein number may sit a touch lower than a long oven braise at the same doneness.
Rest, Chill, And Slice
Cooling a finished braise firms the gelatin and makes trimming clean. Slice, weigh, and portion once chilled for consistent containers.
Broth As A Bonus
The pot liquid pulls in collagen fragments, minerals, and flavor. If you sip the broth, you’re not raising grams of protein per 100 g of meat, but you are adding protein and micronutrients to the meal’s total.
Micronutrients You Actually Get
Beyond grams of protein, shank carries iron, zinc, B-vitamins, and a collagen-rich matrix that gels when cooled. The cooked entry linked above shows a strong amino acid profile, with lysine, leucine, and valine all present in solid amounts per serving. That’s useful if you’re watching recovery or satiety.
Interpreting Labels And Database Language
- “Separable lean only” means the analysis excludes visible external fat and bone.
- “Trimmed to 1/4" fat” signals the visible fat cap was cut down before analysis.
- “Cooked, simmered” mirrors a classic braise—covered, moist heat until tender.
Beef Shank Protein Per 100G In Real Meals
Here are ways to hit daily targets with simple portions. The quick table below uses the cooked reference (34.3 g per 100 g). It’s a straight multiplier, so you can portion without a calculator.
| Cooked Shank Portion | Protein (g) | Notes |
|---|---|---|
| 40 g | 13.7 | Snack add-on |
| 56 g (2 oz) | 19.2 | Taco or rice bowl |
| 85 g (3 oz) | 29.2 | Standard serving |
| 100 g | 34.3 | Round number target |
| 150 g | 51.5 | High-protein plate |
| 200 g | 68.6 | Two hearty portions |
| 250 g | 85.8 | Meal prep container |
How To Weigh And Track Shank
Step-By-Step For Consistent Numbers
- Trim and cook your shank using one method per batch.
- Chill the pot overnight for easy slicing and fat removal.
- Separate meat from bone and gelatin.
- Weigh the cooked meat only. Use the cooked per-100 g line.
- Log broth separately if you drink it.
Yield Tips
Shank often returns 60–70% cooked meat from raw weight once bone and trimming are out. Track your own batch yields a few times, then reuse that number for shopping lists.
Protein Quality And Amino Acids
Shank delivers complete protein with the nine essentials. The cooked reference shows a balanced amino acid spread per 3 oz, which scales linearly to per-100-gram portions. If you’re pairing with beans or grains, you’re stacking extra fiber and micronutrients; the protein in shank already covers completeness.
Beef Shank Protein Per 100G: Key Takeaways
- Raw vs cooked: 22.1 g vs 34.3 g protein per 100 g.
- Zero carbs: Both entries list 0 g carbohydrate.
- Minerals: Iron and zinc show strong values per 100 g cooked.
- Plan portions: Use the converter table to hit targets fast.
Sources And Data Notes
Numbers come from widely used, government-sourced datasets. The cooked “beef shank crosscuts, trimmed to 1/4" fat, choice, cooked, simmered” entry with full amino acids sits on this USDA-sourced record. The paired raw entry appears on this matching raw record. If you use a different trim, grade, or cooking style, pick the closest record and stick with it for consistency.
FAQ-Style Clarifications (No Extra Q&A Section)
Does Browning Change Protein Per 100G?
Browning adds flavor and removes a bit of moisture, but protein gram totals per piece stay steady. The per-100 g figure rises as water drops.
Is Shank Lean?
Trimmed shank is lean for a slow-cook cut. The cooked reference sits near 6–7 g fat per 100 g with 0 g carbs.
What If I Eat The Gelatin?
The gelatin is protein, just in a different form. It adds to total meal protein even if it doesn’t change the meat’s per-100 g figure.
For macro tracking, keep a single reference: beef shank protein per 100g cooked at 34.3 g is easy to multiply. If you prefer raw entry math, beef shank protein per 100g raw at 22.1 g keeps shopping and batch planning simple.