If you’re tracking your protein intake or planning meals, it’s important to know how much protein is in the meat you’re using — especially something as common as ground beef. When dealing with 70% lean (or 70/30) ground beef, here’s how the numbers break down.

Understanding the Label

A “70% lean / 30% fat” label means that 70% of the weight is lean meat and 30% is fat. This is measured before cooking and refers to raw weight.

• 1 pound = 16 ounces
• 2 pounds = 32 ounces
• 70% of 32 ounces = 22.4 ounces of lean meat

Protein Content in Raw 70% Ground Beef

Raw 70% ground beef typically contains about 14 grams of protein per 4-ounce serving. This can vary slightly depending on the specific cut used, but 14 grams is a reliable average for nutritional planning.

Now calculate for the total 2 pounds:

• 32 ounces divided by 4 ounces per serving = 8 servings
• 8 servings × 14 grams = 112 grams of protein total

Final Estimate

There are approximately 112 grams of protein in 2 pounds of raw 70% lean ground beef.

Important Notes

• This is a raw measurement. Cooking reduces the weight by removing water and fat, which concentrates the protein slightly.
• Cooked yield varies. After browning and draining, you may be left with around 75% of the original weight depending on how much fat is rendered out.

If you need cooked protein values for meal planning, it’s best to weigh the meat after cooking and use estimates like 22–25 grams of protein per 3-ounce cooked portion.

Ask ChatGPT