When it comes to getting enough protein from ground beef, the key is knowing how much protein is in each portion. Protein content can vary depending on the fat percentage of the beef. The leaner the beef, the more protein it typically contains per gram. For this breakdown, we’ll look at two common types: 80% lean (20% fat) and 90% lean (10% fat).

Protein Content per 100g (Cooked):

• 80% lean ground beef: ~25g protein
• 90% lean ground beef: ~27g protein

These numbers refer to cooked weight. Ground beef shrinks during cooking as fat and water are rendered out. On average, 100g of raw ground beef yields about 75g of cooked beef.

To get 150g of protein:

• Using 80% lean:
  150 ÷ 25 = 6 servings of 100g cooked
  That’s 600g cooked, which requires about 800g raw ground beef
• Using 90% lean:
  150 ÷ 27 ≈ 5.6 servings of 100g cooked
  That’s about 560g cooked, needing roughly 750g raw ground beef

Summary by Raw Weight Needed:

• 80% lean: ~800g raw
• 90% lean: ~750g raw

Practical Considerations:

• The exact protein content can vary slightly by brand and cooking method.
• If you weigh after cooking, aim for about 600g of cooked ground beef to safely hit your 150g protein target.
• Spreading this amount across multiple meals makes it more manageable and digestible.

For anyone relying on ground beef as a primary protein source, this guide gives a clear picture of what to prepare to meet a 150g protein goal. Choose leaner cuts if you want more protein per bite and less fat per gram.