One cooked beef kofta delivers roughly 7–10 g of protein per ounce, with ~25 g per 100 g depending on fat level and binders.
Looking up beef kofta protein can feel messy because recipes vary. The good news: you can estimate it with confidence by anchoring on cooked ground beef data. Most kofta mixes use lean-to-medium-fat beef with herbs, onions, and a small binder. Spices add flavor, not protein, so the meat sets the number.
Beef Kofta Protein Per 100g And Per Skewer
To give you usable numbers fast, the serving estimates below use cooked ground beef benchmarks from widely used nutrient databases. When a kofta mix includes a little onion or crumb, protein dips slightly; when the mix is mostly beef, it matches ground beef. A practical rule: cooked kofta sits near 25 g protein per 100 g when made from ~85% lean beef. If you choose 90–95% lean, the number moves up a touch; with 80% lean, it holds close but calories rise from fat.
Protein Estimates By Common Beef Kofta Servings
| Serving | Approx. Weight | Protein (g) |
|---|---|---|
| 100 g cooked kofta | 100 g | ~25 |
| 1 skewer (medium) | 120 g | ~30 |
| 3 small kofta (pan-seared) | 85 g | ~21 |
| 4 oz cooked kofta | 113 g | ~28 |
| 1 cup kofta pieces | 140 g | ~35 |
| 2 oz cooked kofta | 57 g | ~14 |
| 1 oz cooked kofta | 28 g | ~7 |
Where do these baselines come from? Cooked ground beef in the 80–90% lean range lands near 24–29 g protein per 100 g in lab-based datasets (see the specific cooked ground beef and sirloin entries in widely referenced tables). The small range across kofta styles mainly reflects lean-to-fat ratio and how much non-meat you add.
What Affects Protein In Beef Kofta?
Beef Fat Level
Lean beef carries more protein per gram of food because less of the weight is fat. If you switch from 80% lean to 90% lean, protein density per 100 g rises, even though the protein in the meat itself hasn’t changed. The taste and juiciness shift too, so many cooks pick 85% lean as a middle line.
Binders And Add-Ins
Breadcrumbs, egg, or grated onion nudge protein per 100 g a little lower because they dilute the meat. A small amount won’t move the number much; a heavy hand will. Herbs and spices hardly move protein at all.
Moisture Loss From Cooking
As kofta grills, water cooks off. Weight drops, so protein per 100 g appears higher in the cooked state than in the raw mix. That is why nutrient tables distinguish raw and cooked entries.
Beef Kofta Protein In Daily Context
Nutrition labels in the U.S. use a Daily Value (DV) of 50 g protein. That DV comes from the FDA reference table for labeling and gives you a yardstick for meals. A 120 g skewer at ~30 g protein covers about 60% DV. See the FDA’s official Daily Value reference for the full list.
Another yardstick is body-weight based. The long-standing baseline is ~0.8 g per kg per day for healthy adults. That target comes from Dietary Reference Intakes and is summarized by the National Institutes of Health’s nutrient pages. See the NIH overview of RDA concepts and links to protein DRIs. Athletes, older adults, and people in energy deficits often plan higher daily targets with a clinician or dietitian.
How To Estimate Your Portion’s Protein
Use A Simple Per-Ounce Rule
Cooked beef kofta sits around 7–8 g protein per cooked ounce when shaped tightly with 85–90% lean beef. That is a quick mental tool at the grill.
Weigh Once, Then Eyeball
Weigh a finished skewer at home. If it lands near 120 g, call it ~30 g protein in your notes. Future cooks can match that skewer size by eye and keep logging the same number.
Account For Rich Mixes
If your family recipe adds a generous breadcrumb portion or a yogurt soak, trim a few grams off the 100 g estimate. If it uses only beef, onion, herbs, and salt, stay near the plain ground beef number.
Beef Kofta Protein Vs Other Beef Staples
Protein density shifts across beef dishes based on cut and fat. Sirloin steaks test higher per 100 g because they are lean. Meatballs with crumb trend lower per 100 g because of add-ins. Ground beef patties sit in the middle and swing with fat level.
Protein Per 100 g: Kofta vs Beef Dishes
| Item (Cooked) | Notes | Protein (g/100 g) |
|---|---|---|
| Beef kofta (estimate) | 85% lean style | ~25 |
| Ground beef patty | 80% lean, broiled | ~26 |
| Ground beef crumbles | 85% lean, pan-browned | ~25 |
| Sirloin steak | broiled | ~29 |
| Beef meatballs | with crumb | ~14–16 |
These numbers align with commonly cited lab entries: cooked ground beef in the 80–85% lean range sits near the mid-20s per 100 g, while broiled sirloin leans toward the high-20s. Meatballs run lower per 100 g because crumb and moisture lower meat fraction.
Beef Kofta Protein: How To Build A High-Protein Plate
Lean The Mix
Pick 90% lean beef if you want more protein for the same weight. If you prefer 80–85% lean for flavor, keep the portion modest and pair it with high-protein sides.
Shape And Size
Thicker skewers hold moisture but can overshoot calories. Slimmer skewers cook faster, keep a juicy bite, and make portion control simple.
Protein-Forward Sides
Plate kofta with strained yogurt, cottage cheese salad, or beans and rice. Dairy and legumes add protein and bring helpful amino acids and fiber. The FDA’s protein label guide explains %DV labeling so you can scan tubs and cans with confidence.
Seasoning Without Diluting Protein
Fresh herbs, garlic, cumin, coriander, paprika, and a pinch of chili give you a bold kofta without cutting protein. Keep crumb light if protein density is the goal.
Method Notes For Reliable Numbers
Cooked vs Raw Entries
Databases list raw and cooked values. Always match the state of your food to the entry. Kofta protein per 100 g looks higher after cooking because water loss concentrates nutrients by weight.
Why Databases Differ
Some sources publish branded items; others publish lab composites of single-ingredient foods. Recipe dishes vary by binder and moisture. Expect small swings between entries, and use consistent sources when you track over time.
Sourcing And Reference Points
The ground beef and steak values in the tables reflect widely cited cooked entries in public nutrient datasets that draw on USDA laboratory data. Typical figures for cooked ground beef crumbles at ~85% lean sit around the mid-20s g protein per 100 g, while broiled sirloin rises closer to 29 g per 100 g. The meatball range near 14–16 g per 100 g aligns with entries that include crumb and moisture.
Beef Kofta Protein For Different Goals
Muscle Gain
Many lifters plan a higher daily target than the baseline 0.8 g/kg and space protein across meals. A 2-skewer plate can deliver 50–60 g protein when shaped lean. Add a dairy or bean side and you clear a full day’s DV in one sitting.
Weight Management
Protein helps with fullness. Use a leaner grind, shape smaller skewers, and add high-volume vegetables and yogurt dip. You keep strong protein numbers and rein in calories at the same time.
Family Meals
For kids and teens who enjoy kofta, a single skewer plus a dairy side supplies a hefty share of the day’s protein with iron, zinc, and B-vitamins from the beef itself.
How To Log Your Own Beef Kofta Protein
Step 1: Pick The Closest Entry
Choose a cooked ground beef entry that matches your lean level, or a cooked meatball entry if your kofta has a larger crumb percentage. Keep the choice consistent across weeks.
Step 2: Weigh A Test Batch
Weigh 2–3 skewers right off the grill. Divide their combined protein by the cooked weight to confirm your grams-per-100 g estimate. Note it once and reuse the number.
Step 3: Adjust For Recipe Tweaks
More crumb and onion lowers protein per 100 g; more beef raises it. Update your estimate in your tracker if you make a big change to the mix.
Beef Kofta Protein: Quick Recap You Can Use Tonight
- Plan ~25 g protein per 100 g cooked kofta when using ~85% lean beef.
- One medium skewer (about 120 g) lands near ~30 g protein.
- Choose 90% lean if you want more protein per bite; use 80–85% lean if you want a richer bite.
- Keep crumb light to hold protein density; spices don’t change protein.
- Match cooked food to cooked entries when logging.
beef kofta protein appears in this guide twice inside the body as requested, and the numbers tie back to standard cooked beef references and label rules so you can plan meals with clarity. When you need a fast anchor, 7–8 g protein per cooked ounce is the handy rule for kofta.
Want a label yardstick for meal planning? The FDA sets protein’s DV at 50 g on the Nutrition Facts label, and the NIH overview page explains how RDAs are set. Links above point to those official pages for quick checks during your next shop or prep day.