How Many Grams of Protein are in 6 Ounces of Beef? A Guide to Getting Your Fill of Muscle-Building Meat

Beef – it’s what’s for dinner! This hearty protein source has powered strong bodies throughout history Whether you enjoy a nicely marbled ribeye or a lean ground patty, beef provides key nutrients to support muscle growth and repair. But exactly how much protein is packed into your average 6 oz serving? Let’s break it down

As a longtime carnivore myself, I’m always interested in learning the protein stats in different cuts of meat. This info helps me plan balanced bodybuilding meals and make sure I’m eating enough to maximize gains.

In this article, I’ll cover the average protein content per 6 oz of various popular beef options. I’ll also compare beef to other high-protein foods. And provide tips for choosing the leanest beef for your goals. Time to learn about this classic muscle-building fare!

Ground Beef Protein Can Vary

Ground beef is a convenient staple thanks to its versatility and budget-friendly price. But with ground meat, the nutrition details depend heavily on the fat content. Packages are labeled with a percentage indicating meat vs fat.

The more fat, the less actual protein you get per ounce. Let’s look at some common lean points

  • 80% lean: 29g protein per 6 oz
  • 85% lean: 32g protein per 6 oz
  • 90% lean: 34g protein per 6 oz

As you can see, choosing a leaner grind nets you several extra grams of protein per serving. I suggest 90% or higher for max nutrition.

Steaks and Roasts Offer More Protein

Whole muscle cuts like steaks and roasts generally have more protein than ground beef. Here are some 6 oz serving examples:

  • Top sirloin: 34g protein
  • T-bone: 35g protein
  • Ribeye: 36g protein
  • Eye of round roast: 38g protein

These cuts come from larger, worked muscles so they are denser with protein. Fat content and calories still vary based on the leanness of the cut. Top round, for instance, is one of the leanest steak options.

Organ Meats Are Protein Powerhouses

If you want to maximize protein, look beyond typical steaks and burgers to organ meats like liver, kidney, and heart. For example:

  • 6 oz beef liver: 35g protein
  • 6 oz beef kidney: 30g protein
  • 6 oz beef heart: 25g protein

While not as mainstream, organ meats provide hefty protein along with hard-to-get nutrients like iron, CoQ10, and vitamin B12.

Processed Beef Offers Protein Convenience

Processed beef products provide another easy protein source. Just watch out for added salt and nitrites.

  • 6 oz roast beef (deli): 36g protein
  • 6 oz beef jerky (80% lean): 27g protein
  • 6 oz canned corned beef: 24g protein

Jerky and deli meats make great high-protein snacks. Canned options like corned beef work in a pinch when you need pre-cooked meat.

How Beef Compares to Other Proteins

How does beef stack up against other high-protein options like chicken, fish, and plant foods?

Here’s a look at protein per 6 oz serving of common foods:

  • Chicken breast: 38g
  • Salmon: 34g
  • 90% lean ground turkey: 32g
  • Lentils: 21g
  • Tofu: 20g

As you can see, boneless, skinless chicken breast leads the pack with 38g protein. Salmon also provides over 30g per serving.

However, lean beef still competes nutritionally with poultry and fish while providing more hearty flavor. And beef blows most plant proteins out of the water when you want serious protein intake.

Tips for Picking the Right Beef

Now that you know approximately how much protein is in 6 oz of various beef cuts, here are some tips for choosing beef to optimize your diet:

  • Go as lean as possible. Choose 90-95% lean ground beef or leaner cuts like round or loin.

  • Watch labels. Don’t assume all ground beef is 85% lean. Check fat percentages.

  • Favor grass-fed. Grass-fed beef tends to be leaner and has a better fatty acid profile.

  • Try new cuts. Expand beyond common steaks and burgers to tougher but leaner cuts.

  • Pick unprocessed. Minimally processed beef like fresh steaks or roasts retains more protein versus deli meats or jerky.

  • Weigh protein portions. Use a food scale to measure 3-6 oz cooked portions and track protein intake.

Sample High-Protein Beef Meals and Snacks

To put the protein info above into practice, here are some meal ideas that incorporate 6 oz cooked servings of various beef cuts:

  • Breakfast: 6 oz lean ground beef, scrambled with eggs, peppers, onions, and seasoning. Paired with oats, fruit, and milk for a complete breakfast.

  • Lunch: 6 oz beef top round steak atop a salad with veggies and quinoa. Dressed with olive oil and balsamic vinaigrette.

  • Dinner: 6 oz grilled flank steak served with roasted Brussels sprouts and sweet potato.

  • Snack: 6 oz beef jerky or 2-3 oz packaged deli roast beef. Pair with an apple or veggies.

Maximize Your Beef’s Muscle-Building Potential

To optimize your results, be sure to combine intakes of roughly 30g protein across three to five meals spaced throughout the day. And couple your beef with resistance training to stimulate muscle protein synthesis. This combo will have you reaping maximum benefits from beef’s muscle-building nutrients.

Now get out and grab some protein-packed beef to fuel your fitness goals. Your muscles will thank you! Just remember to keep calories in check by emphasizing lean cuts to get the most nutrition from every bite. Happy eating!

How much Protein in Beef cooked? (You’re probably not measuring correctly!)


How many grams of protein in 6 oz of cooked beef?

Steak provides an array of B vitamins, zinc, selenium, and micronutrients like creatine and carnosine that help our brains and muscles function properly. Sirloin steak is one of the leanest cuts of red meat and provides about 55 grams of protein per six-ounce steak.

How much protein is in 6 oz of cooked steak?

A 6-ounce portion of beef sirloin steak contains about 52 grams of dietary protein, according to the USDA National Nutrient Database. A woman who eats a 6-ounce sirloin steak will exceed her recommended dietary allowance or RDA. The daily RDA for protein is 46 grams for women and 56 grams for men.

How much protein is in 4 0z of beef?

Protein (g)
Energy (kcal)
Sugars, total (g)
Fiber, total dietary (g)
Calcium, Ca (mg)

How much protein is in 6oz of grass-fed beef?

Package size: 6 oz.
Serving Size: 6 oz.
Dietary Fiber

How much protein is in a 6 ounce steak?

It provides about 55 grams of protein per six-ounce steak and contains an array of B vitamins, zinc, selenium, and micronutrients like creatine and carnosine that help our brains and muscles function properly. When it comes to ground beef, a six-ounce serving of 85/15 ground beef contains roughly 32 grams of protein with 26 grams of fat.

How much protein is there in 100 grams of lean beef?

For every 100g of lean meat, there is an average of 32g to 35g of protein, in addition we have 7g of lipids, 84mg of cholesterol and 4. 3g of saturated fat.

How much protein is in one ounce of meat?

One ounce of meat typically contains approximately **7 grams of protein** . Whether you’re enjoying skinless chicken breast, lean beef, pork, or fish, this protein content remains consistent.

How much protein is in a 6 oz of 80/20 ground beef?

By comparison, six ounces of 80/20 ground beef contains around 29 grams of protein with 34 grams of fat. And the calorie content comes in at around 420 per 6 oz serving. 80/20 ground beef is one of the most popular varieties sold in supermarkets because it costs less than leaner varieties.

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