Beef shin protein averages ~34 g per 100 g cooked lean, with slow braising softening collagen while keeping total protein steady.
Hoping to pin down beef shin protein without guesswork? You’re in the right place. Below you’ll find clear numbers per 100 g, by serving size, and across cooking styles. You’ll also see how beef shin compares to other beef cuts, what collagen brings to the table, and simple ways to use this cut to meet daily targets.
What Beef Shin Is And Why Protein Runs High
Beef shin (often sold as “beef shank” or “shank cross-cut”) comes from the lower leg. It carries dense muscle fibers wrapped in connective tissue. That structure explains two things: strong flavor and a high protein percentage once cooked lean. During a long simmer, collagen turns to gelatin, giving the broth body and the meat a silky bite. The grams of protein remain; the texture just changes as collagen dissolves into the cooking liquid, which you can capture in stews and soups.
Beef Shin Protein By Weight And Portion (Cooked Vs Raw)
This table anchors the core numbers you came for. Values reflect lean beef shank data drawn from USDA sources and derivative tools, centered on 100 g amounts so you can scale recipes cleanly. “Cooked, simmered” mirrors how most shank is served.
| Measure / State | Protein (g) | Notes |
|---|---|---|
| 100 g, cooked (simmered) | ~33.7 | Lean shank cross-cut; USDA SR Legacy item 169442 (shank, cooked, simmered). |
| 85 g, cooked (3 oz) | ~28.6 | Common serving size on labels and menus. |
| 150 g, cooked | ~50.5 | Hearty stew portion; pairs well with grains or beans. |
| 100 g, raw (lean only) | ~21.8 | Moisture is higher before cooking; protein % rises after simmering. |
| 1 cup shredded, cooked (≈140 g) | ~47.2 | Useful for soup or ragu portioning. |
| Bone-in slice, cooked (≈120 g lean) | ~40.4 | Common braise slice with marrow bone. |
| Broth from shank (1 cup) | 2–5 | Protein varies by reduction; rich in gelatin after long simmer. |
| Leftovers next day (per 100 g) | ~33–34 | Protein stays similar; reheat gently to keep texture. |
Where The Numbers Come From
Lean cooked shank sits near 34 g protein per 100 g. A widely cited entry is USDA SR Legacy “Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered” (FDC ID 169442). You can view a readable breakdown via MyFoodData’s item page, which reflects the FoodData Central record. For daily protein planning, the U.S. Office of Dietary Supplements explains how DRIs and DVs work on its nutrient recommendations page.
Can Slow Cooking Change Protein?
Long, gentle heat breaks collagen into gelatin. That shift softens the meat and enriches the cooking liquid. The grams of protein in the lean portion stay in the pot; some move into the broth. If you serve meat and broth together, you capture it all. Aim for a low simmer and enough time for connective tissue to loosen. Culinary science references show collagen turning to gelatin in the 160–190°F range over time, which matches what cooks see in pot roasts and braises.
What About “Complete” Protein And Collagen?
beef shin protein is complete, with all essential amino acids. Gelatin, formed from collagen, is different: it’s rich in glycine and proline but short on tryptophan and low in several essential amino acids. That’s why gelatin alone isn’t counted as a full dietary protein source. In a stew built from shank, you get both complete muscle protein from the meat and mouthfeel from gelatin.
Beef Shin Protein: Trimming, Cooking, And Retention
Trim Smart
Shank often ships with a rim of surface fat and silver skin. Trim visible fat if you want lean targets closer to database values. Keep the silver skin intact for braises; it dissolves with time and helps body up the sauce.
Cook Low And Patient
Braise in stock or water just below a simmer. Keep the lid on to limit evaporation. Salt early but lightly; you can finish with a pinch later. For even distribution of protein between meat and broth, shred the meat back into the pot so every bowl carries both strands and gel.
Portion For Goals
A 150 g cooked portion lands near 50 g protein, which suits a protein-forward dinner. If you’re spacing intake through the day, build 25–35 g blocks at meals and snacks. That range lines up with many sports nutrition playbooks and makes menu planning simple.
Beef Shin Protein Vs Other Beef Cuts (Per 100 g Cooked)
This comparison shows how beef shin stacks up next to common lean cuts prepared in standard ways. Values reflect lean portions. Use it to decide when shank gives you the most protein for the calories.
| Cut (Cooked, Lean) | Protein (g) | Notes |
|---|---|---|
| Beef shin / shank, simmered | ~33.7 | FDC 169442; protein-dense with gelatin-rich broth. |
| Top round steak, broiled | ~31.6 | Lean round cut; steady protein per 100 g. |
| Top sirloin, broiled | ~31–32 | Lean steak; close to shank by weight. |
| Chuck roast, braised | ~28–30 | Protein dips slightly with higher fat in some trims. |
| Brisket, braised (lean) | ~27–29 | Varies with trim; richer fat cap in untrimmed slices. |
| Ground beef 90% lean, pan-browned | ~26–27 | Drain fat to keep calories closer to label values. |
| Ribeye, broiled (lean only) | ~24–26 | Lower protein per 100 g after trimming due to marbling. |
How To Use Beef Shin Protein In Real Meals
Build A One-Pot Base
Brown the slices, cover with water or stock, add onion, bay, and peppercorns, then simmer until tender. Shred the meat back into the pot and reduce to your preferred thickness. Every bowl delivers complete protein from the meat and a glossy mouthfeel from gelatin.
Portion And Freeze
After cooking a large batch, weigh the lean portion. Divide into 150 g packs (≈50 g protein each). Label and freeze for quick meals. Drop a frozen pack into simmering sauce or soup to reheat gently without drying.
Pairings That Boost The Plate
- Fiber and carbs: stew with barley, farro, potatoes, or beans for steady energy.
- Greens and brassicas: add kale, cabbage, or broccoli near the end for crunch and micronutrients.
- Acid and heat: finish with lemon, vinegar, or chili to brighten a rich pot.
Meeting Daily Protein Targets With Beef Shin
General nutrition references place adult baseline needs near 0.8 g per kilogram of body weight per day. Many active lifters aim higher across the day to support training. Rather than loading dinner only, spread intake into two or three meals. Here’s a simple template that uses shank without crowding out other foods:
Sample Day (≈100–120 g Protein)
- Breakfast: Eggs with oats and fruit (25–30 g).
- Lunch: Beef shin soup, 300 g cooked meat split across two bowls (≈100 g meat → ~34 g), plus bread and salad (35–40 g total).
- Dinner: 150 g cooked shank over polenta with greens (≈50 g).
Adjust up or down with yogurt, legumes, or seafood if you want variety. The point is simple timing: steady protein at each meal beats a single heavy serving late at night.
Beef Shin Protein: Trims And Years With The Best Value Cut
Grocers sell shank as cross-cut rounds with a marrow bone or as boned rolls. Both give you high protein per 100 g once cooked lean. Cross-cuts bring marrow and gelatin to soups; boned rolls slice neatly for pasta sauces and sandwiches. Pick based on your dish and cookware instead of chasing a “better” protein number; the differences are small once you trim and simmer.
Shopping, Storage, And Food Safety
At The Counter
- Look for firm, deep-red meat with visible connective tissue. That webbing is what becomes gelatin.
- Ask for thicker cuts if you want longer braises; thin rounds cook faster but dry out if pushed.
At Home
- Refrigerate promptly and use within 2–3 days, or freeze.
- Thaw in the fridge. Keep braises below a gentle simmer to avoid stringy fibers.
- Skim fat after chilling the pot overnight for a lighter bowl without changing protein.
Key Takeaways You Can Cook With
- Per 100 g cooked: beef shin protein lands near ~34 g. That’s high for beef and rivals lean steaks.
- Slow heat wins: tenderness comes from collagen turning to gelatin; protein grams stick around in the pot.
- Use the broth: keep meat and liquid together to capture every bit of nutrition and flavor.
- Plan portions: 150 g cooked shank is a simple ~50 g protein building block.
References You Can Trust
For the core nutrition listing of cooked beef shank, see the USDA SR Legacy entry (via MyFoodData). For daily intake context and how DVs relate to RDAs and AIs, see the U.S. National Institutes of Health’s nutrient recommendations.
FAQ-Free Notes On Terms
Beef Shin Vs Beef Shank
Same cut in common grocery use. “Shin” is a butcher’s term; “shank” is the label you’ll see most often.
Gelatin Vs Muscle Protein
Gelatin adds body and mouthfeel. Muscle protein supplies all essential amino acids. In one pot, you get both benefits.
Finally, if you searched for “beef shin protein,” the headline numbers are now clear. Keep a note that beef shin protein stays high after trimming and gentle cooking, and you get a rich broth as a bonus.