Angus beef delivers about 20–31 g of protein per 100 g, varying by cut, fat level, and cooking.
Looking for the per-100-gram protein number in Angus cuts? You’ll see a range, not a single figure. Breed doesn’t shift protein much; the big movers are leanness, moisture loss on the stove, and whether you’re measuring raw or cooked weight. Below, you’ll get clear numbers, quick rules, and a table you can use in the store or over the pan.
Why The 100-Gram Protein Number Isn’t One Size Fits All
Two Angus steaks can land at different protein values even at the same weight. Trimmed sirloin with little surface fat packs more lean tissue per gram, so protein per 100 g climbs. Ground beef with a higher fat share drops the protein share. Cooking drives off water, which concentrates nutrients by weight; the cooked figure often reads higher per 100 g than the raw one. These aren’t brand quirks—they’re basic food-composition effects documented by nutrition databases built from lab analyses, including the USDA system many labels pull from (FoodData Central).
Protein Per 100 Grams: Fast Reference Table
These per-100 g estimates come from items that mirror common Angus choices (same muscle, similar fat trims) and align with entries in public nutrition databases. Use them as a realistic yardstick when a cut or grind is sold under an Angus program.
| Beef Choice (Comparable To Angus) | State | Protein/100 g |
|---|---|---|
| Ground, 95% lean, 5% fat (patty) | Cooked | ~26.3 g |
| Ground, 80% lean, 20% fat (patty) | Cooked | ~26 g |
| Top sirloin, trimmed to 0″ external fat | Cooked | ~30–31 g |
| Tenderloin roast, lean + fat (prime, roasted) | Cooked | ~20–24 g |
| Lean ground (93/7) | Raw | ~21–22 g |
Source examples for the figures above include USDA-based entries such as 95% lean cooked patties at 26.3 g protein per 100 g and top sirloin cooked values around 30 g per 100 g, both drawn from pages that reference the same federal data backbone (95% lean patty, top sirloin, cooked). FoodData Central standardizes nutrients to a per-100 g basis to keep comparisons fair (Foundation Foods documentation).
Angus Protein Per 100 Grams — Cut-By-Cut Guide
When a label says “Angus,” you’re buying from a breed program that focuses on marbling and quality specs; protein density still tracks with leanness and moisture. Here’s how common choices line up in the real world:
Extra-Lean Ground (Around 95/5)
Cooked patties at this leanness typically sit near 26 g per 100 g. That’s reliable burger protein with fewer fat calories. If your Angus grind lists 93/7 instead, expect a whisker lower per-100 g protein on the raw label, with cooked values clustering mid-20s per 100 g after moisture loss.
Regular Ground (Around 80/20)
Cooked patties still clock roughly 26 g per 100 g because water loss concentrates the protein to a similar neighborhood as extra-lean. Calories climb due to fat, not protein. That’s why two grinds can share a protein number while tasting very different.
Sirloin Steaks
Trimmed sirloin leans high on protein per 100 g because there’s little external fat. Expect ~30 g per 100 g when cooked. If your cut carries a fat cap or heavy separable fat, the number per 100 g drops because that fat displaces lean tissue.
Tenderloin
This prized cut can swing. A roast with lean and fat included lands closer to 20–24 g per 100 g cooked. A “lean only” portion jumps higher. The lesson is simple: specify whether you’re counting separable fat in your portion.
Raw Vs. Cooked: How To Read The Label
Raw labels list nutrients for raw weight. Once meat hits the pan, heat drives off water and some fat. That changes weight more than it changes total protein, so protein per 100 g rises in cooked form. If you track macros, pick one system and stick with it: either weigh raw and use raw data, or weigh cooked and use cooked data. USDA materials even describe the math for converting per-100 g values to any portion size, which helps you keep your numbers consistent across prep methods (USDA per-100 g method).
How To Estimate Protein For Your Plate
Step 1: Pick The Closest Match
Match your Angus item to a database entry with the same fat level and cut. A 95/5 Angus grind pairs well with a 95/5 cooked patty listing. A trimmed sirloin steak pairs with a “trimmed to 0″ fat” sirloin, cooked the same way.
Step 2: Use Per-100 g Values
Work off the per-100 g line for clean math. If your cooked sirloin shows ~30 g per 100 g and your steak on the plate weighs 180 g after cooking, you’re near 54 g of protein.
Step 3: Mind Water Loss
Pan-searing and grilling shed more water than low-heat methods. More water loss means higher protein per 100 g in the cooked state, even though the total protein in the steak didn’t rise.
Cooking Choices That Nudge Protein Density
Searing And Grilling
These methods tighten the texture and evaporate more moisture, pushing the cooked weight down. The protein number per 100 g goes up. Flavor also concentrates, which is why a smaller cooked portion can feel satisfying.
Roasting
Gentler heat holds a bit more water. Per-100 g protein lands slightly lower than a hard sear at the same doneness, all else equal.
Stewing/Braising
Water stays in the pot. Meat holds more moisture, so the per-100 g number is lower, but total protein in the whole serving (meat + broth) remains the same if you consume the liquid.
Handy Conversions And Portion Clues
Most home cooks don’t weigh every bite. These cues keep you close:
- Cooked palm-size sirloin (about 120–150 g): ~36–45 g protein.
- Cooked burger patty, 4 oz raw forming (about 85–100 g cooked): ~22–26 g protein, depending on leanness.
- Thin steak strip portion, 150–180 g cooked: ~40–55 g protein when trimmed lean.
Common Mistakes That Skew Your Numbers
Mixing Raw Weights With Cooked Data
Raw label in one hand, cooked steak on the scale—this mismatch is the top reason logs drift. Match state to state.
Ignoring Fat Level
Two Angus grinds with different fat ratios carry different protein per 100 g, especially in raw form. Check the ratio on the pack.
Counting The Fat Cap As Lean
If you include separable fat in a weighed portion, protein per 100 g drops. If you trim it away, use a “lean only” entry for cleaner math.
Cook-Method Impact: What Changes Most
Protein itself stays stable through normal home cooking. Moisture and fat move first. That’s why you’ll see the sirloin “protein/100 g” shift more than the total protein for the full piece you bought. Databases reflect this by offering separate raw and cooked entries for the same cut or grind, and by standardizing everything to 100 g so you can compare like with like (USDA system overview).
Per-100 G Protein Benchmarks By Scenario
Use this late-game table when planning meals or logging. It groups real-world Angus-style choices by how you’ll cook and serve them.
| Scenario | Use This Match | Protein/100 g |
|---|---|---|
| Lean Angus burger on the grill | Cooked patty 95/5 | ~26 g |
| Juicy pub-style Angus burger | Cooked patty 80/20 | ~26 g |
| Weeknight sirloin, trimmed | Sirloin, cooked, lean only | ~30–31 g |
| Holiday tenderloin roast, carved | Tenderloin roast, lean + fat | ~20–24 g |
| Raw macro prep for batch burgers | Raw 93/7 grind | ~21–22 g |
Buying And Logging Tips That Save Time
Pick Labels That Specify The Trim
“Trimmed to 0″ fat” or a clear “93/7” makes logging simpler. With Angus programs, marbling adds flavor; your per-100 g protein stays in line with the trim level on the label.
Weigh Finished Portions For Cooked Logs
If you plan to log cooked weight, put the steak back on the scale after resting. Use the cooked entry in your app that matches the same cut and trim.
Batch-Cook And Record An Average
Cooking four similar Angus patties? Weigh the whole batch cooked, divide by four, and apply the per-100 g cooked figure. It keeps serving-to-serving swings low.
What The Numbers Mean For Meals
A 150 g cooked sirloin brings ~45 g protein and pairs well with starches or greens without overloading calories. A 100 g cooked patty lands near 26 g, which fits into bowls, sandwiches, or high-protein salads. Tenderloin shines for special dinners; if you want a higher protein punch per 100 g from that cut, choose the lean-only portion when trimming and slicing.
Method Notes And Sources
All values lean on public datasets that publish nutrients per 100 g so shoppers can compare cuts and grinds fairly. The USDA’s FoodData Central explains the per-100 g standard and how to scale to any serving size, and the linked entries above mirror those methods with clear, cut-specific pages (USDA per-100 g standard; example pages for 95/5 cooked patty and sirloin, cooked).