How Much Protein in Lean Ground Beef?

Hey, Do you know how much protein is in lean ground beef? The main component of beef is protein, but it also contains varying fat levels. The primary source of nutrients in meat is protein. Beef protein is high in nutrients and helps with muscle maintenance and growth. 

Are you curious about the nutritional composition and health advantages of beef consumption? Continue reading.

What is Lean Ground Beef?


Lean beef is defined as having the following per 100 grams (or 3 1/2 ounces),

  • Less than 10 grams of fat.
  • 4.5 grams or less of saturated fat.
  • Less than 95 milligrams of cholesterol.


Nutritional Facts of Lean Ground Beef

Lean ground beef is a great source of protein and has important vitamins and minerals. The leanest ground beef on the market has 95% lean meat and 5% fat.

The nutritional benefit of 100 gms of lean ground beef (estimated values):

Nutritional Facts

                                      Estimated Values

Ground Beef (70% Lean / 30% Fat)

Ground Beef (75% Lean / 25% Fat)

Ground Beef (80% Lean / 20% Fat)

Ground Beef (85% Lean / 15% Fat)

Ground Beef (90% Lean / 10% Fat)

Ground Beef (95% Lean / 5% Fat)


332 kcal

293 kcal

254 kcal

215 kcal

176 kcal

137 kcal


14.35 g

15.76 g

17.17 g

18.59 g

20 g

21.41 g


30 g

25 g

20 g

15 g

10 g

5 g

Saturated fat

11.289 g

9.48 g

7.672 g

5.865 g

4.058 g

2.25 g


78 mg

75 mg

71 mg

68 mg

65 mg

62 mg


67 mg

67 mg

67 mg

66 mg

66 mg

66 mg


1.64 mg

1.79 mg

1.94 mg

2.09 mg

2.24 mg

2.38 mg


24 mg

21 mg

18 mg

15 mg

12 mg

9 mg


218 mg

244 mg

270 mg

295 mg

321 mg

346 mg

Carbohydrates, Fiber, and Sugar:

There are no carbs, fiber, or sugar in ground beef.

Vitamins and Minerals:

Lean ground beef is high in carnitine, zinc, selenium, iron, and B vitamins. You must consume B vitamins through your diet because your body cannot store or make them.

Carnitine refers to several substances, including propionyl-L-carnitine, acetyl-L-carnitine, and L-carnitine. This vitamin is essential for generating energy because it carries long-chain fatty acids into the mitochondria, which are burnt to produce energy.

Beef contains high levels of the following vitamins and minerals:

Vitamin B12 – It is crucial for blood formation and your brain and nervous system health. You can only find it in meals originating from animals, such as meat.

Zinc – It is a mineral necessary for both body growth and maintenance, abundant in beef.

Selenium – Meat is an excellent source of selenium, a vital trace element that performs numerous bodily activities.

Iron – Meat iron is primarily found in the heme form, which is highly absorbable and is present in large quantities in beef.

Niacin, often known as vitamin B3, performs several essential bodily processes. The risk of heart disease has been linked to low niacin intake.

Vitamin B6 – The B vitamin family includes vitamin B6, crucial for energy metabolism and blood formation.

Phosphorus – The average Western diet contains a large amount of phosphorus. It is necessary for maintaining and growing the body.

Other Meat Compounds:

Meat includes a variety of bioactive compounds and antioxidants, much like plants. It may harm your health when taken in greater quantities.

The following are a few of the most common chemicals found in beef:

Creatine – It is rich in meat and provides the muscles with energy. Bodybuilders frequently take creatine supplements, which may help with muscle development and maintenance.

Taurine – It is an antioxidant amino acid found in meat and fish and is commonly used in energy drinks. It is generated by your body and is necessary for heart and muscle function.

Glutathione – It is an antioxidant that is present in the majority of whole foods. It is especially rich in beef. Grass-fed beef contains more protein than grain-fed beef, making it more nutritious.

Conjugated Linoleic Acid (CLA) – It is a ruminant trans-fat, and when included in a balanced diet, it may provide several health advantages.

Cholesterol – This substance performs numerous activities in your body. It is not considered a health risk because healthy cholesterol has minimal impact on blood cholesterol levels.

Health Benefits of Beef Consumption


High-quality protein and various minerals and vitamins are abundant in lean ground beef. It is, therefore, a fantastic addition to a balanced diet.

Muscle Mass Management:

Lean ground beef is a fantastic source of high-quality protein. All required amino acids are found in beef, making it a complete protein.

Many individuals, especially older people, need more high-quality protein. Insufficient protein consumption may increase age-related muscle wastage, raising your risk of the dangerous condition known as sarcopenia.

Sarcopenia is a major health problem that affects older persons; it can be avoided or treated with strength training and a higher protein diet. Animal-derived foods, including meat, fish, and dairy products, are the finest protein sources for human diets.

When combined with an active lifestyle, regular consumption of beef or other high-quality protein sources can help maintain muscle mass while lowering your chance of developing sarcopenia.

Improved Physical Performance:

A substance necessary for proper muscular function is carnosine. It is created in your body from beta-alanine, a nutritional amino acid abundant in beef. It has been observed that using large dosages of beta-alanine supplements for 4–10 weeks increases muscle carnosine levels by 40 – 80%.

On the other hand, a strict vegan diet may eventually result in reduced muscle carnosine levels. High amounts of carnosine in human muscles have been associated with less tiredness and enhanced exercise performance. Beta-alanine supplements may also lengthen and strengthen runs.

Strengthens Immune System:

Beef is a good source of thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate (B9), and cobalamin (B12). It contains zinc and B vitamins, crucial for a healthy immune system.

Promotes Hormone Production:

Niacin is a B vitamin that supports the healthy operation of numerous bodily processes, including the synthesis of sex hormones. The thyroid needs selenium to function properly.




Lean ground beef is the main ingredient in many popular meals, ranging from hamburgers to meatballs. It offers a variety of health-promoting substances that our bodies require. 

Undoubtedly, it has consistently been one of the most nutrient-dense foods available to humans. When combined with a balanced diet and an active lifestyle – unprocessed, lightly cooked beef is healthful when consumed in moderation.

See also: How much protein is in a chicken?

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