How Much is 4 Ounces of Beef? A Complete Breakdown

Beef is a nutritious and delicious addition to any diet. When following recipes or trying to manage portion sizes, it’s important to accurately measure out amounts of beef But what exactly does 4 ounces of beef look like? How much protein and other nutrients does it contain? This complete guide will cover everything you need to know about measuring and using 4 ounce servings of beef

What Does 4 Ounces of Raw Beef Look Like?

To visualize what 4 ounces or a quarter pound of raw beef looks like

• It is approximately the size of a deck of playing cards or a smartphone.

• For ground beef, it’s about the size of a hockey puck or baseball

• For steaks or roasts, it would be a portion roughly the size of the palm of your hand or a bit larger.

• 4 ounces is equal to just under 120 grams.

• A kitchen scale can make precisely measuring 4 ounces easy.

For reference, an 8 ounce steak is double the size at around 240 grams or roughly the size of two smartphone stacked. So 4 ounces is considered a moderate single portion size.

Nutrition Facts for 4 Ounces of Lean Ground Beef

The exact nutrition content of 4 ounces of beef varies slightly depending on leanness, quality grade, and other factors. But on average, 4 ounces (120g) of lean ground beef contains approximately:

• Calories: 240
• Protein: 24 g
• Fat: 15 g
• Saturated Fat: 6 g
• Iron: 3 mg (15% DV)
• Zinc: 5 mg (45% DV)
• Vitamin B12: 2 mcg (80% DV)
• Niacin: 4 mg (25% DV)

As you can see, a 4 ounce serving of ground beef provides about a quarter of the average daily protein needs as well as over half the RDI for zinc for adults. The iron contribution is also significant at 15%, especially for premenopausal women who need more.

Higher fat varieties like 80/20 ground beef will have slightly more calories and fat for the same 4 ounce cooked portion.

Common Cuts of Beef Equal to 4 Ounces

In addition to ground beef, many common beef cuts are available in roughly 4 ounce portions either pre-portioned or easily cut to size:

• Tenderloin/Filet Mignon – A 4-6 ounce filet is a typical restaurant portion.

• Ribeye Steak – A ribeye can be portioned into 4 ounce servings.

• Strip Steak – Full New York strip steaks weigh around 12 ounces so you can slice a 4 ounce piece.

• Sirloin Steak – Sirloins can be portioned into quarters for single servings.

• Flank Steak – Flank is often sold in 1-1.5 pound packages good for multiple meals.

• Chuck Roast or Shoulder – Chuck can be sliced into 4 ounce pieces for stews or kebabs.

For braises and stews, opt for chuck, brisket, or round cuts which get tender during slow cooking. Steaks benefit from quick grilling or pan searing.

Is a 4 Ounce Steak a Healthy Serving Size?

Many nutritionists and health organizations recommend consuming no more than 3-6 ounce portions of red meat several times per week within a balanced diet.

A 4 ounce cooked beef steak falls right in the middle of that range at a recommended healthy single serving size. It provides a good amount of protein, iron, zinc and B-vitamins without excessive saturated fat and calories.

The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories. For a 2000 calorie diet, that equates to about 13 grams of saturated fat per day. A 4 ounce steak has around 6 grams, so fits well into a heart healthy diet when consumed in moderation.

How to Cook a Perfect 4 Ounce Steak

Cooking method has a big impact on the flavor and texture of beef. Follow these tips for cooking a mouthwatering 4 ounce steak:

• Let steak sit at room temperature for 30-60 minutes before cooking.
• Pat the steak dry thoroughly with paper towels.
• Generously season with salt and pepper or steak rub.
• Get a cast iron skillet very hot over high heat.
• Add just enough oil to coat the bottom of the pan.
• Cook steak 2-5 minutes per side depending on thickness and desired doneness.
• Flip only once during cooking.
• Insert an instant read thermometer to check for doneness.
• Remove steak from skillet and let rest 5 minutes before serving.

The slightly charred brown crust that forms during cooking gives steak incredible depth of flavor. Using a hot pan and resisting the urge to overflip will help achieve the perfect sear.

How to Tell Different Doneness Temperatures

An instant read thermometer takes the guesswork out of determining steak doneness:

• Rare: 125°F
• Medium Rare: 135°F
• Medium: 145°F
• Medium Well: 155°F
• Well Done: 165°F

The USDA recommends cooking beef to at least 145°F for food safety. Many chefs prefer steaks cooked medium rare to medium for peak juiciness and tenderness.

Is 4 Ounces of Beef Enough for a Meal?

While a 4 ounce portion of high quality steak can feel indulgent and satisfying, it may not be quite enough on its own depending on your appetite and calorie needs.

To make a complete meal with 4 ounces of beef as the centerpiece:

• Pair with 1-1.5 cups of veggies, salad, or roasted potatoes
• Add 1/2 cup of grains like rice, pasta, or bread
• Include healthy fats like olive oil or avocado
• Enjoy fruit or dessert for an extra 100-200 calories

Balancing a 4 ounce steak with fiber-rich carbs, plant foods, and healthy fats can create a well-rounded, approximately 500-800 calorie dinner for most adults.

Recipe Ideas for 4 Ounces of Beef

Get creative with how to cook with 4 ounces of ground, steak, or roast beef:

• Cheesesteak Sandwiches – Sautee thinly sliced sirloin, onions, peppers, mushrooms. Pile onto a hoagie bun with melty provolone.

• Beef and Broccoli Stir Fry – Slice flank steak and stir fry with broccoli, carrots, bell pepper, and rice noodles.

• Steak Tacos – Dice grilled steak and mix with salsa, avocado, shredded lettuce,lime juice, and cilantro. Stuff into warmed corn tortillas.

• Beef Kofta Kebabs – Mix ground beef with spices and onions. Grill in patties on skewers with vegetables.

• Meatloaf Cupcakes – Make mini meatloaves by baking 4 ounce portions in a muffin tin topped with mashed potatoes and cheese.

With just 4 ounces of beef, the possibilities are endless for quick and easy dinners, appetizers, sandwiches, and more. Get creative with different seasonings, cuts of steak, and cooking methods.

Is 4 Ounces of Beef Right for Your Diet?

While a 4 ounce serving is considered a healthy portion size, make sure it aligns with your individual dietary needs and restrictions:

• Pregnant or breastfeeding women may need slightly larger portions to meet protein needs.

• Seniors, small children, or those with decreased appetite can stick to 3 ounces.

• Vegans can substitute plant proteins like tempeh, seitan, or beans.

• Those limiting red meat intake may alternate with poultry and fish.

Discuss appropriate protein amounts with your doctor or registered dietitian based on your height, activity level, health status, and weight goals. Most adults can safely consume at least 3-4 ounces of lean beef two to three times per week as part of a nutritious balanced diet.

The Bottom Line

Knowing how to identify a 4 ounce portion of beef is an invaluable cooking skill. Approximately the size of a deck of cards or smartphone, 4 ounces of beef provides about 25% of the average adult’s daily protein needs along with 15% of iron and over half the recommended zinc. It can be prepared from various cuts like ground, steak, or roasts. Cooked using high heat, a 4 ounce steak delivers indulgent flavor and nutrition without excess. Combined with veggies, grains, healthy fats in a 500-800 calorie meal, this amount of beef can fit into a balanced diet for most individuals when eaten regularly in moderation.