How Much Protein is in 200 Grams of Beef? A Breakdown of Protein Content

Beef is one of the most protein-rich foods you can eat. But when trying to hit a high daily protein target, how much protein does 200 grams of beef actually provide? Let’s take a detailed look at the protein content in 200 grams of various beef cuts.

Protein Needs for Building Muscle

To gain muscle and strength, most experts recommend consuming 0.7 to 1 gram of protein per pound of body weight daily. For a 200 pound person that equals 140-200 grams of protein each day.

Getting enough protein optimizes muscle protein synthesis and recovery from training. It also helps maintain a positive nitrogen balance to spur muscle growth over time.

How Much Protein in Different Cuts of Beef

The protein content in beef can range from about 20-30 grams per 100 gram serving, depending on the leanness of the cut Here’s an overview

• Steak cuts (tenderloin, sirloin, ribeye) – Typically 24-26g protein per 100g
• Ground beef, 80% lean – Approximately 23g protein per 100g
• Ground beef, 90% lean – Around 26g protein per 100g
• Ground beef, 95% lean – Up to 30g protein per 100g

So in 200 grams of beef, you can expect roughly:

• Steaks – 48-52 grams protein
• 80% lean ground beef – 46 grams protein
• 90% lean ground beef – 52 grams protein
• 95% lean ground beef – 60 grams protein

As you can see leaner cuts provide more protein per gram. But even fattier cuts like ribeye steak still supply a hefty amount of protein in a 200 gram serving.

Benefits of Beef for Building Muscle

Beef provides more than just protein for muscle building and fitness:

• Leucine – Beef contains the BCAA leucine, which directly stimulates muscle protein synthesis.

• Heme iron – More absorbable than non-heme iron in plant foods, helping deliver oxygen to muscles.

• Zinc – Crucial for immune function, testosterone levels, and protein metabolism.

• Vitamin B12 – Supports energy production and red blood cell formation.

• Creatine – Provides energy for high-intensity exercise like weight lifting.

So beef gives you plenty of muscle-building protein as well as key micronutrients to support strength training.

Healthy 200 Gram Beef Meals for Muscle Building

Here are some examples of 200 gram beef meals providing around 50 grams of high-quality protein:

Steak and Eggs

• 200g grilled sirloin steak
• 2 whole eggs
• Side salad

Protein: ~52g

Beef and Rice Bowl

• 200g stir-fried beef strips
• 1 cup cooked brown rice
• 1 cup mixed vegetables
• 2 tablespoons low-sodium teriyaki sauce

Protein: ~50g

Beef chili

• 200g extra lean ground beef
• 1 cup kidney beans
• 1 cup cooked quinoa
• Chili powder, garlic, onions, tomato sauce

Protein: ~48g

Beef taco salad

• 200g seasoned ground beef
• Mixed greens, tomatoes, peppers
• 1/2 avocado, sliced
• 2 tablespoons shredded cheddar
• Taco dressing

Protein: ~48g

How to Get 200 Grams of Protein from Beef

To reach a daily protein goal of 200 grams using beef, you’d need to consume around 400 grams of beef total throughout the day.

Here’s one sample day hitting 200g protein with 85% lean ground beef:

• Breakfast: Veggie omelet with 50g beef
• Lunch: 200g beef and vegetable stir fry
• Dinner: 200g beef meatballs with pasta and sauce
• Snacks: 50g beef jerky

Consuming 400 grams of beef daily may be excessive for some people. To reach 200g protein you can also incorporate other lean protein foods like chicken, fish, Greek yogurt, protein powder, eggs and more. Variety is key!

The Takeaway

Beef provides an excellent source of high-quality protein and other nutrients beneficial for building muscle. A 200 gram serving of steak or ground beef supplies around 50 grams of protein. Eat beef as part of a balanced diet to help meet daily protein needs and support your fitness goals.