How Much Protein is in 1 Pound of Ground Beef? A Complete Breakdown

As a long-time carnivore and beef lover, I eat a lot of ground beef. It’s affordable, versatile, and packs a huge protein punch. But just how much protein is actually in 1 pound of ground beef? I decided to dig into the nutrition facts and research to find out.

In this complete guide, I’ll cover everything you need to know about the protein content of ground beef. I’ll provide details on how factors like fat percentage impact protein amounts. You’ll also learn how ground beef protein compares to other protein sources.

So let’s dive right in and find out how much protein you get with each tasty pound of ground beef!

How Is Ground Beef Defined?

Before getting into the numbers, it helps to understand exactly what ground beef is.

Ground beef is made from beef trimmings – the small leftover pieces from cutting beef into steaks and roasts Trimmings from different cuts of beef are combined, ground up, and packaged

By law, the maximum fat content in ground beef is 30%. Most ground beef is labeled with its fat percentage, like “80/20” for 80% lean and 20% fat. The leaner the beef, the more protein per pound.

Protein Content of 1 Pound of Ground Beef

Now for the protein numbers you really want to know.

According to the USDA, 1 pound of raw ground beef contains around 25% protein [1]. That equates to about 77.88 grams of protein per pound.

Of course, the exact protein amount varies based on fat percentage:

• 80% lean ground beef has 72.8g protein per pound
• 85% lean ground beef provides about 74g protein per pound
• 90% lean ground beef contains approximately 76g of protein per pound
• 95% lean ground beef offers the most at 77g protein per pound

I like to use 80/20 or 85/15 ground beef for the best balance of protein, fat, and flavor. Fattier beef packs more caloric energy too.

Ground Beef Protein Compared to Other Proteins

How does ground beef stack up against other high protein foods? Here’s a quick look at how 1 pound of 80/20 ground beef compares:

• 77.88 grams protein per pound of ground beef
• 112 grams protein in 1 pound of chicken breast
• 120 grams protein in 1 pound of flank steak
• 100 grams protein in 1 pound of tilapia
• 154 grams protein in 1 pound of cod
• 192 grams protein in 1 pound of shrimp
• 104 grams protein in 1 pound of firm tofu

As you can see, ground beef provides a comparable or greater amount of protein versus many other food sources. And in my opinion, nothing beats the meaty umami flavor of ground beef!

Daily Protein Recommendations for an Average Adult

To put the protein numbers into context, let’s look at recommended daily protein intake.

The RDA for protein is 0.8 grams of protein per kilogram of body weight per day [2]. That equates to:

• 56 grams per day for the average sedentary man
• 46 grams per day for the average sedentary woman

Athletes, bodybuilders, and highly active people need more daily protein – from 1.2 up to 2.0 grams per kilogram.

So a pound of ground beef provides almost all the average person’s daily protein needs, though active folks may need more.

The Many Benefits of Ground Beef Protein

Ground beef protein packs some powerful health benefits. Here are some of the top reasons to get your protein from beef:

• Contains all 9 essential amino acids needed to build and repair muscles [3].

• Provides significant amounts of the amino acids leucine, glutamine and arginine. These are key for muscle growth and performance [4].

• Beef is one of the best sources of vitamin B12, which keeps nerves and blood cells healthy.

• Provides highly bioavailable heme iron, which is more readily absorbed than plant iron sources [5].

• Rich in zinc, selenium and phosphorus – minerals vital for immunity, thyroid function, bone health and energy production.

• The fat in beef enhances absorption of fat-soluble vitamins A, D, E and K.

Without a doubt, the protein you get from ground beef has huge benefits for building muscle, fueling your body and supporting optimal health from head to toe.

Tips for Incorporating More Ground Beef Protein

Here are my top tips for getting more high-quality ground beef protein into your diet:

• Add ground beef to chili, tacos, meatballs, burgers, meatloaf, casseroles and more. The options are endless!

• Use leaner 95% ground beef for dishes like Bolognese sauce or stuffed peppers to bump up protein without excess fat.

• Spice up salads by topping them with crumbled cooked ground beef.

• Make ground beef jerky in a dehydrator for a protein-packed snack.

• Swap half of the ground turkey or chicken in recipes for beef to increase protein.

• Cook a pound of ground beef on the weekend to use in easy meals throughout the week.

• Top a baked potato with ground beef, cheese, bacon and sour cream for a protein and flavor boost.

With so many ways to enjoy it, ground beef can easily be included in your diet every day to ensure you meet your protein needs.

Ground Beef Protein Supports Your Health Goals

If you’re looking to build lean muscle, support an active lifestyle or just improve your overall nutrition, ground beef protein is a smart choice. Each tasty burger or meaty Bolognese sauce provides a hefty serving of high-quality protein to support muscle growth and repair.