Protein in food · Meat & poultry
How much protein is in ground beef (93%)?
Four ounces of raw ground beef (93%, 113 g) has 24 g of protein (172 kcal); 100 g has 20.9 g.
13.8 g protein per 100 kcal · USDA FoodData Central
13.8 g of protein per 100 kcal (55% of its calories): 10 g or more is lean on our scale.
25 g of protein from ground beef (93%) alone takes 120 g (about 4¼ oz) and 182 kcal.
#9 of 24 in Meat & poultry for protein per 100 g, #10 for protein per calorie.
Protein per portion
| Portion (raw) | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 20.9 g | 152 | 0 g | 7 g |
| 1 oz (28 g) | 5.9 g | 43 | 0 g | 2 g |
| 4 oz (113 g) | 24 g | 172 | 0 g | 7.9 g |
| 1 lb (454 g) | 95 g | 689 | 0 g | 32 g |
Four ounces of raw ground beef (93%, 113 g) is 20% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Weights are raw. Cooking drives off water, so cooked meat has more protein per 100 g, but each piece keeps the protein it started with.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than ground turkey (93%), ground chicken and turkey sausage and less than flank steak.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Flank steak | 21.7 g | 149 | 14.6 g |
| Ground beef (93%) | 20.9 g | 152 | 13.8 g |
| Ground turkey (93%) | 18.7 g | 150 | 12.5 g |
| Ground chicken | 17.4 g | 143 | 12.2 g |
| Turkey sausage | 18.8 g | 155 | 12.1 g |
The Feast Mode switch
Swap it
ground beef (80/20)→ground beef (93%)
+3.7 g protein (1.2×) · −102 kcal per 100 g
“Leaner mince — brown it hard for flavour.”
ground beef (85%)→ground beef (93%)
+2.3 g protein · −63 kcal per 100 g
“Leaner mince — brown it hard for flavour.”
ground beef (90%)→ground beef (93%)
+0.9 g protein · −24 kcal per 100 g
“Leaner mince — brown it hard for flavour.”
In Feast Mode you paste a recipe and flip one switch: every line that matches a swap is replaced and the macros are recomputed. Coming soon to iPhone. All 16 swaps with the numbers →
Recipes with ground beef (93%)
7 recipes in the Feast Mode library use ground beef (93%), macros computed the same way.
Across the 7 library recipes that use it, a serving has 152 g of raw ground beef (93%) on average, which brings 32 g of protein: 68% of the dish’s protein. It carries the most in Shepherd's Pie with Cottage Cheese Mash, at 75% of the protein.
Questions
How much protein is in four ounces of raw ground beef (93%)?
Four ounces of raw ground beef (93%, 113 g) has 24 g of protein and 172 kcal, with 0 g of carbohydrate and 7.9 g of fat.
How much protein is in 100 g of ground beef (93%)?
100 g of ground beef (93%) has 20.9 g of protein, 152 kcal, 0 g of carbohydrate and 7 g of fat (USDA FoodData Central 173110).
Is ground beef (93%) a good source of protein?
Lean protein source: 13.8 g of protein per 100 kcal (55% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from ground beef (93%) alone takes 120 g (about 4¼ oz) and 182 kcal.
Which has more protein, ground beef (93%) or ground beef (80/20)?
Ground beef (93%), with 20.9 g of protein per 100 g against 17.2 g for ground beef (80/20). Per 100 kcal: ground beef (93%) 13.8 g, ground beef (80/20) 6.8 g.
Source: USDA FoodData Central, SR Legacy 173110: “Beef, ground, 93% lean meat / 7% fat, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
Coming soon to iPhone
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We’ll email the day Feast Mode is on the App Store. Until then, the recipes are open.