How Much Protein is in a Pound of Ground Beef?

As a fitness buff and gym rat, I’m always trying to get enough protein. And as a busy dude, quick protein sources like ground beef are staples for me. But I never knew exactly how much protein was packed into my burger patties and taco meat until I did some research.

If you’re wondering the same thing, you’ve come to the right place! In this article, I’ll break down the protein in ground beef and give you some tips for getting the most bang for your buck from this versatile meat.

The Protein in Different Types of Ground Beef

Not all ground beef is created equal when it comes to protein content. Here’s how the different types and fat percentages stack up:

• Extra lean (95% lean) – A 113g serving contains around 21g protein
• Lean (90% lean) – A 113g serving has about 18g protein
• Regular (80% lean) – A 113g serving packs around 14g protein

So in the 3-ounce cooked patties many of us are used to, extra lean ground beef provides the most protein. But some fat is important for flavor and moisture, so I usually go for 90% lean

For reference, a 3-ounce chicken breast averages around 28g protein. So while ground beef does have protein, chicken breast beats it gram for gram.

Protein Per Pound of Ground Beef

Okay but how much protein are we talking in an entire pound of ground beef? Let’s crunch the numbers

• There are 454 grams (1 pound) of ground beef per package
• A 113g serving of 90% lean beef contains 18g protein
• So there are approximately 80 grams of protein in 1 pound of 90% lean ground beef

That’s a decent protein payload! Especially when you consider how convenient ground beef is to cook with in meals like burgers, meatloaf, chili, tacos, etc.

Here’s a quick protein per pound comparison:

• Ground beef (90% lean): 80g protein
• Chicken breast: 120g protein
• Tofu: 70g protein
• Greek yogurt: 110g protein

So ground beef holds its own when it comes to protein density. Plus it packs some beneficial nutrients like iron, zinc, and B vitamins.

Ways to Maximize Protein from Ground Beef

Here are my tips for getting the most nutrition, especially protein, out of your ground beef:

• Go for 90-95% lean cuts unless you need the fat for super juicy burgers
• Drain excess grease after browning to remove unnecessary calories and fat
• Season simply with salt, pepper, garlic, etc. rather than high-sodium sauces
• Enjoy a hearty 6-7oz burger instead of fast food 2-3oz patties
• Use lean ground beef crumbles in pasta sauce, tacos, chili, etc. for a protein punch
• Combine with veggies like mushrooms, spinach, peppers to increase volume
• Top salads with ground beef instead of fatty bacon or fried chicken

And my favorite way maximize protein? Make stuffed peppers or cabbage rolls with a mix of lean ground beef, rice, grated carrots, onions, garlic, herbs and tomato sauce. Each roll or pepper half easily contains 25-30g protein for a muscle-building, satisfying meal.

Is Ground Beef a Healthy Protein Choice?

I get asked this question a lot by fitness clients. And my answer is – it can be, in moderation. While fresh-cooked poultry and fish are healthier overall, lean ground beef provides a quick protein fix. I’d rather see clients eat 90% lean burger patties or meatballs made at home than fast food or low quality processed meats any day of the week.

To make the most of ground beef’s nutrition, use these best practices:

✔️ Choose 90-95% lean

✔️ Watch portion sizes – stick to a fist-sized serving

✔️ Limit intake to 1-2 times per week

✔️ Pair with whole grains, veggies and healthy fats

As long as you’re smart about portions and preparation, ground beef can absolutely be part of a clean, high protein diet! It provides not only protein but iron, zinc and energy needed to power tough workouts.

• One pound of 90% lean ground beef contains about 80 grams of protein

• Go for leaner cuts and drain fat to maximize protein and nutrients

• Enjoy 1-2 three ounce servings per week, paired with veggies and grains

• Ground beef is a quick and convenient protein source when used properly!