In 100 g of cooked lean beef, protein typically lands between 26–33 g; raw lean beef sits nearer 20–23 g, with fat and water loss shaping the exact figure.
Whether you’re counting macros for muscle gain or tracking protein against calories, you’ll run into a simple truth: beef protein per 100 g swings with the cut, the fat level, and the cooking method. Trimmed steaks concentrate protein as they lose water on the heat; fattier grinds dilute protein gram-for-gram. Below you’ll find cut-by-cut, per-100-gram numbers from lab-based datasets so you can pick the beef that fits your goals without guesswork.
Beef Protein In 100G — Cut-By-Cut Guide
First, here’s a quick table of per-100-gram protein for common cooked beef options. These figures reflect specific items tested in datasets derived from USDA FoodData Central.
| Beef Item (Cooked) | Protein Per 100 g | Notes |
|---|---|---|
| Top Sirloin, broiled (lean + fat trimmed) | ~29.3 g | Lean steak that concentrates protein as it cooks. |
| Ribeye filet, grilled | ~29.6 g | Protein stays high even with richer cuts once water cooks off. |
| Ground Beef 80% lean, patty, broiled | ~25.8 g | Higher fat lowers protein density per 100 g. |
| Ground Beef 90% lean, crumbles, pan-browned | ~24.2 g | Lean-er than 80%, yet still below lean steak per 100 g. |
| Ground Beef 95% lean, patty, broiled | ~26.3 g | Very lean grind pulls protein per 100 g back up. |
| Chuck Pot Roast, trimmed, cooked | ~28.4 g | Braising/roasting drives off moisture; protein concentrates. |
| Beef Liver, pan-fried | ~26.5 g | High protein with iron and B12 as a bonus. |
Data sources include USDA-based records accessible via MyFoodData for ribeye filet, ground-beef leanness levels, sirloin, chuck roast, and liver.
Protein Per 100 G — What Changes The Number
Fat Level Dilutes Protein Per Gram
Protein grams don’t change much across raw muscle, but fat does. As fat goes up, protein per 100 g drops because more of each 100 g is fat. That’s why 80% lean cooked patties sit near the mid-20s per 100 g, while 93–95% lean patties climb toward the high-20s.
Cooking Drives Off Water And Concentrates Protein
Raw lean beef often sits near 20–23 g protein per 100 g. Cook that same lean steak and you’ll see the per-100-gram figure jump into the upper-20s or low-30s because moisture leaves while protein remains. Different methods (broil, grill, roast, braise) change the water loss, so the final number shifts a bit by technique and doneness.
Cut Choice Matters Less Than Trimming And Method
Across sirloin, round, and many loin cuts, once trimmed and cooked, protein per 100 g lands in a tight band. Ribeye can still hit high protein per 100 g after cooking, even though it carries more fat raw, because water loss concentrates the protein in the cooked weight.
Close Variants And Where They Fit: Beef Protein Per 100G By Context
Lean Steaks For High Protein Density
Top sirloin and other closely trimmed steaks are the easy pick when you want the most protein per cooked gram without adding extra steps. Numbers in the high-20s per 100 g are common for broiled lean steaks, and that stays true across many well-trimmed cuts.
Ground Beef Choices When You Need Flexibility
If you buy by leanness, expect a simple glide: 80% lean cooked patties hover around the mid-20s per 100 g; 90–95% lean move closer to the high-20s. Sauces and pan juices don’t add protein, so gram-for-gram you’ll get more protein from leaner crumbles or patties.
Where Raw Numbers Sit
Raw trimmed beef runs lower per 100 g because the water hasn’t left yet. You’ll often see 20–23 g protein per 100 g listed for raw top loin, top round, brisket flat, and similar cuts. That’s normal. Once cooked, the same piece gains protein density per cooked 100 g.
How These Numbers Were Measured
Figures come from lab-tested beef items in the USDA system and derived datasets. Many retail beef cuts were lab-prepared to standard methods, with nutrient values reported per 100 g. You can browse the USDA’s search hub and update log for item coverage and methods, and you can view cooked-state entries for specific cuts in public tools built on that data. For a clear rule summary of what counts when you compare cooked vs raw listings, the USDA’s tables are the backbone many sites use.
For a formal reference on test methods and per-100-gram reporting for retail cuts, see the USDA’s retail beef cuts dataset. For user-friendly cooked entries based on the same core data, see MyFoodData pages such as the cooked ribeye filet or ground-beef leanness entries; these show the per-100-gram numbers you need in day-to-day meal planning.
Raw Reference: Protein In 100 G Of Raw Beef
Use this table when you shop or build recipes from raw weights. These values are for raw beef, per 100 g.
| Raw Beef Cut | Protein Per 100 g | Prep/Grade Context |
|---|---|---|
| Short Loin, Top Loin, raw | ~22.8–23.1 g | Separable lean only; choice vs select. |
| Round, Top Round, raw | ~22.7–23.1 g | Separable lean only; choice vs select. |
| Brisket Flat, raw | ~21.3–21.7 g | Separable lean only; choice vs select. |
| Chuck, Mock Tender, raw | ~21.2–21.4 g | Separable lean only; select vs choice. |
| Shoulder Top Blade, raw | ~20.3–20.4 g | Separable lean only; select vs choice. |
| Ground Beef 90% lean, raw | ~18.2 g | Lean meat 90% / fat 10%. |
| Top Sirloin, raw | ~22.3 g | Separable lean only; typical raw listing. |
Raw cut values above are drawn from USDA retail-cut tables, which report nutrients per 100 g of raw lean for the tested items.
Cooked Vs Raw Labels: How To Read Them
Per 100 G Means “Per Current State”
When you see “per 100 g,” it always refers to the state of the food as listed. Cooked entries are per 100 g cooked, which has less water, so the protein is denser. Raw entries are per 100 g raw, which includes more water and shows a lower number.
Why Two Steaks With The Same Cut Can Differ
Test lots vary in marbling and trim. Grades (select vs choice) and “lean only” vs “lean + fat” change the final math. Cooking time and surface area change water loss too. Expect a small spread even inside the same cut name.
Practical Picks For Beef Protein In 100G
Highest Bang-For-Gram Targets
- Broiled or grilled, well-trimmed steaks (sirloin, strip, tenderloin) often land near 28–31 g per 100 g cooked.
- Very lean grinds (93–97%) deliver roughly 26–29 g per 100 g cooked.
Balanced Choices When You Want Flavor And Protein
- Ground 85–90% lean gives mid-20s per 100 g cooked with a richer mouthfeel.
- Ribeye filet or chuck roast can still show high-20s per 100 g once moisture leaves on the heat.
Shopping And Logging Tips
- Match your diary state: log cooked weights against cooked entries and raw weights against raw entries.
- When labeling is vague, use a conservative entry: if the grind looks fatty, pick an 80–85% lean listing.
- For steak nights, weigh the cooked portion you actually eat. That aligns with per-100-gram cooked entries.
Authoritative References You Can Bookmark
For raw cut tables and lab methods, the USDA’s dataset for retail cuts is the anchor many sites cite. You can open the PDF here: USDA retail beef cuts. For quick lookups of cooked items and ground-beef leanness, a public front-end to USDA data is handy; open a cooked steak entry, then browse related items using the site’s food tools (e.g., ribeye filet or ground-beef patties) on USDA FoodData Central.
Key Takeaways You Can Act On
Beef Protein Per 100 G Is A Tight Range Once You Cook And Trim
Expect 26–33 g per 100 g for well-trimmed steaks and lean roasts once cooked. Very lean grinds sit close behind. Fattier grinds fall a few grams.
Use The Right Entry For The Way You Eat
Log raw with raw, cooked with cooked. That single habit keeps your protein math honest across cuts and recipes.
Beef Protein In 100G Fits Many Goals
Whether you choose lean steaks or smart grinds, beef protein in 100g gives you a steady macro foundation. If you want higher protein density, go leaner and cook to a standard doneness so your per-100-gram numbers stay consistent.