Beef shin provides about 22 g protein per 100 g raw and roughly 34 g per 100 g cooked (braised), based on USDA data.
Looking for a straight answer on beef shin protein per 100 g? You’ll find it here, with clear numbers for raw and cooked meat, easy portion math, and a quick comparison to other beef cuts. The goal: help you plan meals, hit targets, and pick the right cooking method without guesswork.
Beef Shin Protein Per 100G In Context
On paper, beef shin is a lean, collagen-rich cut that firms up in the pot but turns tender with time. The protein figure changes with moisture loss as you cook. Raw beef shin sits near 22.1 g protein per 100 g. Long, wet heat (think simmering or braising) concentrates it to roughly 34.3 g per 100 g of cooked meat. Those two figures come from standardized nutrient datasets used by dietitians and food scientists, with cooked values listed for “shank crosscuts, separable lean only, trimmed to 1/4 inch fat, cooked, simmered.”
First Table: Portion-Based Protein, Raw Vs Cooked
Use this table to plan meals fast. It scales the raw and cooked values to common serving sizes so you can see how much protein you’ll get on the plate.
| Portion Size | Raw Protein (g) | Cooked Protein (g) |
|---|---|---|
| 50 g | 11.1 | 17.2 |
| 75 g | 16.6 | 25.7 |
| 100 g | 22.1 | 34.3 |
| 120 g | 26.5 | 41.2 |
| 150 g | 33.2 | 51.5 |
| 180 g | 39.8 | 61.7 |
| 200 g | 44.2 | 68.6 |
| 250 g | 55.3 | 85.8 |
| 300 g | 66.3 | 102.9 |
Why The Numbers Shift When You Cook
Cooking pulls water out of the meat and breaks down connective tissue. Less water means the same protein is packed into a smaller weight, so protein per 100 g rises. That’s why a stew made with the same raw weight delivers a higher protein figure per cooked 100 g portion on your plate. The raw and cooked values above are taken directly from standardized entries for beef shank (shin) in nutrition databases that trace to USDA-sourced lab data for cooked shank.
Close Variation Keyword: Beef Shin Protein Per 100 Grams — Cooking Methods And Yield
Different methods (simmering, pressure cooking, slow-cooking) land in the same ballpark for protein per cooked 100 g because moisture loss drives the result. The cooked figure used here—about 34.3 g per 100 g—is tied to simmered shank crosscuts with surface fat trimmed. That method reflects classic braising where the meat cooks long enough to soften collagen. The number lines up with typical pot roast or stew textures many home cooks aim for.
How Much Beef Shin Should You Weigh Raw?
If your recipe lists raw weights, you’ll see a shrink factor after cooking. A common range for braised beef is 25–35% weight loss. That means 150 g raw might land near 100–112 g cooked. For protein math, you can either apply raw protein (22.1 g/100 g) to raw weights, or keep life easy and weigh the cooked portion on the plate and use the cooked density (about 34.3 g/100 g). Both paths get you within a few grams of the true answer for everyday planning.
Beef Shin Vs Other Beef Cuts (Per 100G Cooked)
Here’s where beef shin sits alongside a few familiar cuts. Values below are the cooked 100 g entries from the same data family, so you’re comparing cut-to-cut on an even footing.
| Beef Cut (Cooked) | Protein (g/100 g) | Notes |
|---|---|---|
| Shin/Shank, Simmered, Lean Trimmed | 34.3 | Classic braise/braise-style simmer. |
| Chuck Pot Roast, Trimmed To 0″ Fat | 33.4 | Braised roast cut. |
| Top Round Steak, Broiled, Select | 31.6 | Lean, fast-cooked cut. |
| Brisket, Cooked, Lean + Fat Eaten | 27.4 | Higher fat share lowers protein per 100 g. |
Micronutrients You Get Alongside Protein
Beef shin brings more than protein. The cooked shank entry shows dependable amounts of iron, zinc, phosphorus, and B vitamins, including B12. That mix helps with red blood cell formation and energy metabolism. If you’re tracking trace minerals, cooked shank leans strong on zinc as well. These figures sit inside the standard Nutrition Facts breakdown on the USDA-derived entries for the same cooked 100 g portion.
Cooking Tips That Keep Protein Goals On Track
Trim Smart, Not Aggressive
Surface fat trims easily before cooking. Leave small seams that help moisture and flavor during a long cook. Since protein lives in the lean tissue, moderate trimming won’t dent your protein totals.
Go Low And Slow
Gentle simmering melts collagen, keeps fibers intact, and limits extra moisture loss. The end result is tender meat with predictable protein density per cooked 100 g serving. That matches the simmered shank numbers used above.
Batch For The Week
Cook a large pot once, cool, and portion into 100 g cooked packets. Add those straight to grains, noodle bowls, or salads to hit set protein targets without recooking.
How This Article Uses Data
All protein figures come from standardized entries that trace to USDA FoodData Central. You can view the cooked shank entry at the MyFoodData page for simmered shank. For a UK reference set, see the government-maintained Composition of Foods Integrated Dataset (CoFID). These sources are maintained by recognized authorities and used widely in dietary research and labeling.
Meal Ideas That Hit Targets Fast
High-Protein Bowl
Layer 150 g cooked beef shin over steamed rice with greens and a spoon of pan juices. That gives you near 51–52 g protein from the meat alone, plus what you get from sides.
Lean Sandwich Prep
Slice chilled, cooked shin thin and pile 120 g on whole-grain bread with mustard and pickles. You’ll land near 41 g protein from the meat, while keeping portions controlled.
Stew For Batch Days
Build a tomato-based stew with onions, carrots, and herbs. Once the meat hits fork-tender, portion in 100 g cooked blocks to make macro tracking simple. The per-block math stays steady at about 34 g protein.
Label Language And Butcher Names
In shops you’ll see “beef shank,” “shin of beef,” or “shank crosscut.” It’s the same region: lower leg, built for work, rich in connective tissue. Expect long cooking times and deep, savory broth. Retail pages and butchers often flag it as perfect for braising and stews. The nutrition math above still applies once you weigh the cooked meat.
Beef Shin Protein Per 100G: Key Takeaways
- Raw: ~22.1 g protein per 100 g.
- Cooked (braised/simmered): ~34.3 g per 100 g cooked meat.
- Protein per cooked 100 g stays stable across slow-cook styles since moisture loss drives the density.
- Compared with common cuts, beef shin is right up there with chuck pot roast and beats many fattier slices on a per-100 g basis.
FAQ-Style Clarity Without The FAQ Section
Is The Bone Included?
The entries used for protein figures are “separable lean only” for shank crosscuts when cooked. That means the bone isn’t part of the 100 g weight; you’re counting just the edible meat for clean math.
Does Fat Trimming Change Protein Per 100G?
Trimming mostly alters energy from fat. Protein density per cooked 100 g shifts little if you’re still weighing the lean portion on the plate. For cuts with more fat left in, the protein per 100 g will read lower, as seen with brisket.
Can I Trust These Numbers For Home Cooking?
Yes—use them as a solid baseline. Seasoning, sauce, and exact moisture loss can nudge totals a bit, but if you weigh the cooked meat and apply the cooked per-100 g figure, your estimate will be close enough for daily tracking.
Method Snapshot For Transparency
This piece pulls protein values from USDA-sourced entries and keeps the math simple: per-100 g protein is applied to weighed portions. Where raw vs cooked differs, cooked numbers are used for plate weights, while raw numbers serve raw-weight recipes. The comparison table uses cooked 100 g entries from the same dataset family so you’re not mixing apples and oranges.
Use these numbers to plan meals, shop with confidence, and hit your protein targets without fuss. If you cook once and portion smart, beef shin can anchor easy, budget-friendly plates all week.