How Much Protein Is in A Pound of Ground Beef?

It’s often said, “You are what you eat.” This simple expression explains why, when it comes to building muscle, your diet is as important as your workout. Like a racing car, your body works best when it’s supplied with high-quality fuel. It’s much harder to build muscle if your diet lacks the nutrients your body needs to function correctly.

Like they say in the world of information technology and computing: As the saying goes in IT and computing: garbage in, garbage out!

Of course, a good diet means different things to different people. For example, vegans and vegetarians choose to avoid animal products and get all the nutrients they need from plant-based foods.

However, since you’re reading an article about beef, it’s likely you’re an omnivore with meat as a staple in your diet.

Of all the nutrients your body needs to build muscle, protein should be at the top of your list. Consuming too little of this macronutrient could severely impair muscle growth. Building muscle is hard enough without sabotaging your progress by consuming too little protein.

Now that we’ve established the importance of protein in muscle building, let’s dive into one of its most popular sources – ground beef. It’s easy to cook, readily available, reasonably priced, versatile, and tasty.

In this article, we investigate the protein content in a pound of beef and delve into many more ground beef-related facts.

So, keep reading to learn more about this tasty bodybuilding protein staple.

The Basics of Protein

Most exercisers know that eating protein is important, even if they don’t know why. After all, an entire industry has sprung up around making this nutrient as available as possible – we’re talking about protein supplements.

So, what does protein actually do?

When you eat protein, it’s digested or broken down into elements called amino acids. Amino acids are essentially the building blocks of life. And, just like actual blocks, your body uses them to build and repair.

Intense workouts, like lifting weights, cause damage to your muscles, which is often termed microtrauma. While this may sound disturbing, it’s actually a critical part of the muscle-building process.

After a damage-inducing workout, your body gets busy repairing these microtears using the amino acids from your (hopefully) protein-rich diet. However, it doesn’t just return your muscles to their pre-training state. Instead, it overcompensates and lays down additional muscle tissue. This results in a slow but gradual increase in muscle strength and size, which we call hypertrophy.

Related: Anabolism vs. Catabolism

Not consuming enough protein means your body won’t have the materials it needs to repair your muscles. This will slow down recovery and could undermine your progress. Put another way, too little protein could make your workouts less effective.

Daily Protein Recommendations

So, how much protein do you need to eat per day? The answer is – it depends! Your ideal protein requirement is determined by your weight, the type of training you do, and your workout goals. In fact, protein intake is a hotly debated topic and something that nutrition and fitness experts are unable to agree on.

The general recommendations for protein intake are (1):

Population Group	Protein (g/lb BW)	Protein (g/kg BW)
Sedentary adults	0.36	0.8
Children and Adolescents	0.45-0.68	1.0-1.5
Pregnant and Lactating Women	0.50-0.59	1.1-1.3
Endurance Athletes	0.54-0.64	1.2-1.4
Strength Training Athletes	0.54-0.77	1.2-1.7
Elderly	0.45-0.59	1.0-1.3
Bodybuilders	0.73-1.00	1.6-2.2

Please Note: Recommended intakes are expressed in grams per pound of body weight (g/lb BW) and grams per kilogram of body weight (g/kg BW).  

Alternatively, you can take the guesswork out of identifying your ideal protein intake with our free online protein calculator.

It’s important to note that more protein is not always a good thing, and you can consume too much. Protein that’s excess to requirements will be converted to fat and burned or stored according to your body’s needs. Sadly, it takes more than eating lots of protein to build muscle!

Now you know a little more about the importance of protein, let’s take a look at ground beef.

So, what is Ground Beef, anyway?

When it comes to protein-packed foods, ground beef is a popular choice. This makes sense, given its wide availability, reasonable price, and versatility. But what exactly is ground beef, and why does it deserve a spot in your diet? Let’s break it down.

How is Ground Beef Made?

Ground beef is essentially beef that’s been finely chopped by a meat grinder. It’s made from the skeletal muscles of cows and is typically free from skin, bones, and cartilage. The beef can be ground to various degrees of coarseness, depending on its intended use, making it a versatile ingredient in your kitchen.

You can also make ground beef at home, and home meat grinders are readily available and not too expensive. This can be useful if you want to make ground meat from good quality steak or meat you’ve sourced yourself, i.e., hunted.

Fresh ground beef is bright red due to its exposure to oxygen. A darker color doesn’t necessarily indicate spoilage but could mean the meat is less fresh.

Is Ground Beef the Same as Minced Beef?

For our UK readers, yes, ground beef is what you’d call “minced beef.” The terms are interchangeable, with “minced” being more common in British English and “ground” in American English.

Weirdly, the Brits also have a food called mincemeat, which is actually preserved mixed fruit and spices used to make sweet pies, especially at Christmas. Confused? We are too…!

A Bit of Ground Beef History

Ground beef rose to popularity in the early 20th century, especially in the United States, thanks largely to the invention of the hamburger. Its low cost and versatility have made it a key ingredient in cuisines worldwide, from Italian meatballs to Middle Eastern kofta. Thanks to the US, ground beef can now be found on menus all around the world.

Different Grades

Now that we’ve covered the basics, let’s delve into the different types of ground beef you can buy. Ground beef comes in various grades based on fat content, usually indicated on the packaging. For example, “80/20” ground beef contains 80% lean meat and 20% fat. The USDA standardizes these grades, so you know exactly what you’re getting:

• Regular Ground Beef: Up to 30% fat
• Ground Chuck: 15-20% fat
• Ground Sirloin: 10-15% fat
• Ground Round: 10-15% fat
• Extra-Lean or Lean Ground Beef: Less than 10% fat

It’s worth noting that the higher the fat content, the less protein a serving of ground beef will contain. Additionally, leaner grades of ground beef are lower in calories.

Ground beef can also be organic and grass-fed. These specialty categories adhere to specific farming practices and can come in various fat percentages. Organic beef is from cows not routinely exposed to chemicals such as growth hormones and antibiotics. Grass-fed beef is from cows who can range freely and eat mostly grass. Both types of ground beef tend to be naturally higher in unsaturated fats.

Food Industry Benefits

Ground beef isn’t just a great way to get some extra protein in your diet; it’s also a winner for the food industry. It’s cost-effective, being often made from less expensive cuts of beef. Ground beef is also quick to cook and has a relatively long shelf life, making it a popular choice in the fast-food industry.

Is Ground Beef Pure?

While ground beef should be pure beef, some pre-packaged products may contain fillers like breadcrumbs or seasonings. Always check the ingredients list if you’re looking for 100% beef. Genuine ground beef should contain only one ingredient – beef!

Remember, too, that other meats come ground, including lamb, pork, and chicken. While ground chicken is light in color, other red meats can look like ground beef, so read the label to ensure you get what you want. While all ground meats are nutritionally similar, taste-wise, they can be worlds apart.

Now that you’re well-versed in all things relating to ground beef, you’ll be better equipped to make informed choices, whether cooking at home or dining out.

Protein Content in Ground Beef

If there was a merit badge for ground beef knowledge, you’d have earned it already! So now, let’s get down to the nitty-gritty of how much protein is in a pound of ground beef. We’ll also examine how much protein is in an average 7-ounce ounce serving, as most people don’t eat ground beef by the pound!

The nutritional values in the chart below are for raw, uncooked ground beef. Cooking the beef will reduce its water content, concentrating the macronutrients and calories. Always consider this when calculating your daily intake.

Grade of Ground Beef	Protein per Pound	Fat per Pound	Carbs per Pound	Calories per Pound	Protein per 7 oz.	Fat per 7 oz.	Carbs per 7 oz.	Calories per 7 oz.
Regular (Up to 30% fat)	77g	110g	0	1270	34g	48g	0	556g
Ground Chuck (15-20% fat)	82g	90g	0	1140	36g	39g	0	499g
Ground Sirloin (10-15% fat)	87g	70g	0	1010	38g	31g	0	442g
Ground Round (10-15% fat)	87g	70g	0	1010	38g	31g	0	442g
Extra-Lean or Lean (<10% fat)	92g	50g	0	880	40g	22g	0	385g
Hamburger	80-85g	85-95g	0	1100-1250	35-37	37-42g	0	482-548g

As you can see from this chart, the leaner the meat, the more protein and less fat it contains. Lean ground beef is also significantly lower in calories. These points are worth considering when planning your diet, especially if you want to lose body fat.

How to Use Ground Beef (Plus a Simple Recipe to Try!)

Many people believe that healthy cooking is complicated and healthy eating is boring. Neither of these points of view is true! In fact, so long as you follow a few simple guidelines, cooking and eating healthily can be easy and tasty. Here’s how to get the most from ground beef with the least amount of effort.

Handling and Storage

While it would be nice to think that ground beef is always safe to eat, that’s not always the case. The way it’s handled and stored can have a direct effect on its healthfulness. Get it wrong, and you could risk illness.

So, always wash your hands before handling ground beef, and then wash them again afterward. Make sure you don’t let the meat come into contact with foods you plan on eating raw. Use a separate cutting board and utensils for raw meat and other ingredients. These steps prevent cross-contamination.

Always store your ground beef in the fridge until you’re ready to use it. Use an airtight container to prevent the meat from oxidizing and turning brown. Germs multiply quickly at room temperature and when exposed to the air. Discard your ground beef if it smells funky. While it may be okay to eat, it’s probably not worth the risk.

Store cooked ground beef in an airtight container in the fridge. It should be okay for a day or two. However, allow it to cool completely before putting it in the fridge.

Thawing Techniques

Many people buy frozen ground beef, while others get it fresh and then freeze it so it’s easier to store. Either way, you need to thaw it before cooking. The easiest way to do this is to leave it in a covered container at room temperature for several hours. Once fully thawed, put the meat in the fridge to keep it from becoming too warm  

If you want your ground beef to defrost quicker, shape it into a thin, round disk before freezing. Ground meat in this shape will defrost much faster than in a ball.

Cooking Methods

One of the most appealing things about ground beef is how quick and easy it is to cook. Grinding the meat down into morsels means a large surface area is exposed to the heat, so it cooks faster than, for example, a beef joint or thick steak.

There are several ways to cook ground beef, including:

• Pan-frying: Quick and easy for weeknight dinners.
• Grilling: For those smoky, charred flavors.
• Baking: Ideal for meatloaf or casseroles.
• Slow Cooking: For dishes like chili or Bolognese sauce.

Because ground beef cooks quickly, it’s probably cooked on the inside once it’s browned on the outside. However, it’s generally best to avoid undercooking ground beef as that can increase the chances of food poisoning.

The internal temperature of properly cooked ground beef is 160°F (71°C). Use a meat thermometer to ensure your meat is cooked through and ensure harmful bacteria like E. coli and Salmonella are killed. Ground beef cooked this way is also tastier than when it’s under or overcooked.

Seasoning Suggestions

While there is nothing wrong with eating ground beef without embellishments – cooked, of course! – it could be a lot tastier if you add some well-chosen seasoning. Consider these excellent options:  

1. Basil
2. Cayenne Pepper
3. Chili Powder
4. Cilantro
5. Cumin
6. Curry Powder
7. Garlic Powder
8. Lemon Zest
9. Nutmeg
10. Onion Powder
11. Oregano
12. Parsley
13. Rosemary
14. Smoked Paprika
15. Thyme

These seasonings can add a burst of flavor to your ground beef dishes, making them even more enjoyable.

Draining

Even the leanest ground beef contains fat. Unless it’s soaked up by other ingredients, this fat can be drained off, saving you from consuming additional calories. Ground beef may also release water during cooking.

With this in mind, it’s often best to drain ground beef to remove unwanted liquid. This can help concentrate the flavors and prevent your meal from turning into a sloppy mess!

Sample Ground Beef Recipe

There are dozens, if not hundreds, of ways to cook ground beef. But, to help get you started with this awesome ingredient, here is a simple recipe that combines ground beef with vegetables and rice to create a perfectly balanced and tasty bodybuilding meal. Looking for more healthy eating recipes? Check out our archives!

Ingredients for one serving:

• 1 tablespoon olive oil
• 7-ounces raw ground beef
• 1 small raw onion, finely chopped
• 1 teaspoon minced garlic
• 2 cups finely diced frozen mixed vegetables
• ½ cup beef stock
• ½ teaspoon mixed herbs, e.g., Italian seasoning
• 2 ounces uncooked brown rice
• 1-ounce grated cheddar cheese
• Hot sauce to taste

Method:

1. Heat the oil in a large skillet. Add the onion and cook for 1-2 minutes until browned.
2. Put the ground beef in the pan and cook for 3-5 minutes until browned.
3. Add all the remaining ingredients except the cheese and hot sauce. Stir thoroughly and cover with a loose-fitting lid until the mixture begins to boil.
4. Turn the heat down low and simmer for 25-30 minutes until the rice is cooked. Most of the fluid should now be absorbed by the rice.
5. Transfer your cooked ingredients to a bowl, sprinkle on the cheese, and finish with a dash of hot sauce.

Nutrition:

• Calories: 1,200
• Protein: 62g
• Fat: 66g
• Carbs: 91g

Feel free to adjust the quantities to meet your calorie and macro goals.

Frequently Asked Questions

Still hungry for more ground beef knowledge? Dive into our FAQ section, where we tackle your most pressing questions!

1. How much protein is lost when cooking ground beef?

Cooking ground beef can result in a loss of up to 20-30% of its original protein content. This is due to factors like water evaporation and the breakdown of some proteins during the cooking process. So, if you’re counting macros, it’s a good idea to consider this when planning your meals.

2. Is organic/grass-fed ground beef better than regular?

The term “better” can be subjective and depends on what you’re looking for in your ground beef. Organic and grass-fed ground beef do offer certain advantages over regular ground beef. For instance, they are often higher in certain nutrients like omega-3 fatty acids and are less likely to contain hormones or antibiotics. Additionally, these options are often more ethical in terms of animal welfare and environmental impact.

However, these benefits come at a cost. Organic and grass-fed ground beef are generally more expensive than their conventional counterparts.

So, while they may be “better” in terms of nutrition and ethics, you’ll need to decide if those advantages are worth the extra cost to you. If your primary concern is protein content, then regular lean ground beef is arguably your best option.

3. Is ground beef a good source of protein compared to plant-based options?

Yes, ground beef is an excellent source of complete protein, containing all essential amino acids. While it generally offers more protein by weight than plant-based options like lentils or quinoa, that doesn’t mean you can’t get enough protein from plants.

However, plant-based diets often require more planning to ensure you get all the nutrients you need. Ultimately, animal and plant-based proteins have their merits, and the best choice depends on your dietary needs and lifestyle.

4. What are the health risks of consuming too much ground beef?

While ground beef is a good source of protein and nutrients, consuming it excessively can have some health implications. Here are some risks to consider:

• High Saturated Fat: Can lead to elevated cholesterol levels and heart disease.
• Caloric Density: May contribute to weight gain and obesity.
• Increased Cancer Risk: High consumption of red meat has been linked to certain types of cancer.
• High Sodium: Processed ground beef can be high in sodium, affecting blood pressure.
• Foodborne Illness: Risk increases if the meat is not cooked or stored correctly.

Moderation is key when incorporating ground beef into your diet. Always consider these factors and consult your healthcare provider for personalized advice.

5. What are some comparable sources of protein?

As good as ground beef is, you’ll soon get bored of it if that’s all you eat. So, here are some protein-rich alternatives, listed by their protein content per 100 grams:

1. Chicken Breast: 31g
2. Tuna: 30g
3. Turkey: 29g
4. Salmon: 25g
5. Eggs: 13g
6. Greek Yogurt: 10g
7. Lentils: 9g
8. Quinoa: 4.1g
9. Tofu: 8g
10. Chickpeas: 7.5g

Note that the list includes both animal-based and plant-based proteins. Plant-based options like lentils, quinoa, tofu, and chickpeas are excellent choices but also contain varying amounts of carbohydrates and fiber, and so may require more careful meal planning to meet your protein needs.

Related: 40 Best High-Protein Foods

Closing Thoughts

Bodybuilders are known for eating prodigious amounts of food. After all, as they so often say, you’ve got to eat big to get big! Protein is integral to the muscle-building process, so this essential macro must be one of your nutritional priorities.

While there are many available protein sources, ground beef could be one of the best. It’s easy to cook, versatile, and reasonably cheap. A seven-ounce serving contains a whopping 35-40 grams of protein, making it easier to hit your protein intake target.

However, ground beef is made from red meat, and some medical experts believe consuming too much may pose health risks. Also, ground beef must be handled and stored with care, as poor food hygiene could make you sick.

All that said, ground beef, especially the leaner varieties, is a high-quality source of protein. Buy some today and try the recipe in this article. We love it and think you will, too!

Embrace the power of ground beef; it’s your muscle-building friend.

References: 

1. Li M, Sun F, Piao JH, Yang XG. Protein requirements in healthy adults: a meta-analysis of nitrogen balance studies. Biomed Environ Sci. 2014 Aug;27(8):606-13. doi: 10.3967/bes2014.093. PMID: 25189607.

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