Bear meat protein ranges from ~18–28 g per 3-oz cooked serving, depending on species, fat, cut, and cooking method.
Curious about how much protein you actually get from bear meat? You’re in the right place. This guide breaks down the protein in common serving sizes, why numbers vary across sources, how bear stacks up to beef and elk, and the best ways to cook it so you keep the nutrition and stay safe.
Bear Meat Protein: Quick Facts
Protein numbers for game meat shift with season, diet, fat content, and whether you’re looking at raw or cooked values. That’s why you’ll see one reputable dataset showing black bear at about 20 g protein per 100 g, while lab-coded entries for “game meat, bear, cooked, simmered” land closer to the low 30s per 100 g. Both can be true—the animals and cuts are different, and cooking concentrates protein by reducing water.
Protein Per Common Serving Sizes
Use the table below to plan meals fast. It blends widely cited datasets for game meats and converts them into practical kitchen servings.
| Serving | Protein (g) | Calories (approx) |
|---|---|---|
| 3 oz cooked (lean cut) | 18–28 | 190–220 |
| 4 oz cooked | 24–37 | 250–290 |
| 6 oz cooked | 36–55 | 380–430 |
| 100 g cooked | 20–32 | 160–260 |
| 1 cup diced, cooked (140 g) | 28–45 | 225–360 |
| 3 oz raw (yields ~2.4 oz cooked) | 14–21 | 140–170 |
| 1 lb raw (boneless, yields ~10–12 oz cooked) | 60–110 | 700–1,150 |
Why Protein Numbers Differ So Much
Wild animals don’t eat a uniform diet, and their fat changes with season. Cuts vary, too: shoulder trimmings aren’t the same as a round roast. On top of that, cooking drives off moisture. When water leaves, protein per 100 g goes up. That’s why a cooked listing often shows a higher protein density than a raw listing from the same animal.
Source Patterns You’ll See
- Black bear (Alaska field data): about 20 g protein per 100 g with moderate fat; calories near the low 160s per 100 g.
- Lab-coded “bear, cooked, simmered” entries: about 27–28 g per 3 oz cooked, which works out to the low 30s per 100 g.
Both sets are helpful. Use the lower end for fattier cuts or spring bears that carry more fat; use the higher end for leaner meat and moisture-reducing cooking methods.
Bear Meat Protein In Meals: Practical Portions
This section turns the numbers into everyday cooking. If you’re building a meal around bear meat protein, aim for 25–35 g per plate. That usually means 3–4 oz cooked for lean cuts or closer to 5–6 oz cooked if your trim includes more fat.
Quick Math You Can Trust
- Want ~30 g protein? Go with 3–4 oz cooked from a lean, well-trimmed portion.
- Cooking loss: 4 oz raw often cooks down to ~3 oz; plan a bit extra on the raw scale if precision matters.
- Batch cooking: A 2 lb roast often yields 20–24 oz cooked. At ~6 oz per serving, that’s 3–4 hearty plates with 35–50 g protein each, depending on the cut.
Nutrition Beyond Protein
Bear meat is more than protein. Iron and B vitamins are standouts, and the fat profile shifts with diet. If the animal fed on berries and plants, you’ll usually see a friendlier fat profile than a grain-finished domestic animal. Keep in mind that flavor and fat can swing widely with season and what the bear was eating.
Calories, Fat, And Micronutrients
Cooked bear typically sits in the 190–260 calorie range per 3 oz serving with 9–12 g fat in many datasets. Iron can be high, and B12 commonly shows strong values. Numbers still vary by cut and trim, so treat any single panel as a snapshot rather than a permanent label.
Safety First: Cook Bear Meat Thoroughly
Bear meat can carry Trichinella. The safe play is simple: cook to an internal 160°F (71°C) and check in the thickest spot. Freezing doesn’t reliably kill the parasite in bear. Cross-contamination matters too—keep raw juices off salads, boards, and knives for ready-to-eat foods.
Simple Safety Steps
- Use a probe thermometer and aim for 160°F (71°C) in the center.
- Rest larger roasts at least 3 minutes after hitting temp.
- Sanitize boards and knives after trimming and before chopping vegetables.
How Bear Compares To Other Meats
Game meats are often lean and protein-dense. The comparison below uses high-level, field-driven figures for common species. It shows why many hunters treat bear like a richer, slightly fattier red meat, while elk and deer tend to be leaner gram-for-gram.
For a broad, state-compiled panel of game meat nutrition, see the Alaska Department of Fish & Game protein table. For cooking safety and the 160°F recommendation for wild game associated with trichinellosis, consult the CDC trichinellosis guidance.
| Meat (Cooked Or Field Panel) | Protein (g/100 g) | Calories (per 100 g) |
|---|---|---|
| Bear (Black) | ~20 | ~163 |
| Beef (Lean Ground) | ~18 | ~264 |
| Beef (USDA Choice) | ~22 | ~180 |
| Elk | ~23 | ~137 |
| Caribou | ~23 | ~127 |
| Moose | ~22 | ~130 |
| Chicken (Skinless) | ~24 | ~135 |
Choosing Cuts And Cooking Methods
Lean roasts and stewing cuts are your best bet for consistent bear meat protein per ounce. Trim external fat, cube for stews, or grind with a lean ratio in mind. Low-and-slow braises keep the meat tender while hitting safe temps all the way through. If you pan-sear, finish in the oven with a thermometer so the center reaches 160°F without burning the exterior.
Keep More Protein On The Plate
- Trim wisely: Excess surface fat adds calories without adding protein.
- Braise or stew: Moist heat helps keep yield high and texture pleasant.
- Grind for burgers: Blend in lean venison or elk if your bear grind feels too rich.
Meal Ideas That Hit Protein Targets
Here are simple plates that land in the 25–40 g protein window using typical cooked portions:
- Bear chili bowl: 5 oz cooked ground bear with beans and tomatoes (~35–45 g protein total depending on beans).
- Stew over grains: 4 oz cooked bear cubes over barley or brown rice (~30–35 g in the protein portion).
- Hand pies or pasties: 3–4 oz cooked filling per pie; pair with a salad for a balanced plate (~25–32 g from the bear portion).
Frequently Asked Reader Checks
Is The Protein “Complete”?
Yes. Like other red meats, bear provides all essential amino acids. If you’re pairing it with grains or beans for taste and fiber, that’s a flavor choice, not a requirement for completeness.
Does Fat Lower Protein Density?
Per 100 g, yes. More fat crowds out protein and raises calories. Trimming and choosing leaner cuts push protein per ounce up.
Putting It All Together
If you need a quick take for meal planning: a 3–4 oz cooked portion will usually give you 25–35 g protein, with calories that sit in the 200–300 range for most home recipes. For a roast or stew, plan 6 oz cooked per serving and you’ll land in the 36–55 g band. Cook to a safe 160°F, trim richer bits if you’re watching calories, and use moist heat for tender results.
Notes On Data And Variability
Numbers here reflect reputable game-meat datasets and lab-coded entries for cooked bear meat. Field tables often show black bear around 20 g protein per 100 g with modest calories; lab listings for “bear, cooked, simmered” push into the low 30s per 100 g. Both are useful reference points when you understand the cut, trim, and cooking method.