How much protein is in ground beef (80/20)?
Ground beef (80/20) has 21.9 g of protein per 3 oz cooked (85 g) — that's 25.8 g per 100 g, or about 7.3 g per ounce. One 3 oz cooked is roughly 44% of the 50 g Daily Value for protein.
USDA FoodData Central · 80% lean, broiled · FDC 171797
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 3 oz cooked (85 g) | 21.9 g | 230 | 15.1 g | 0 g |
| 100 g | 25.8 g | 270 | 17.8 g | 0 g |
| 1 oz (28 g) | 7.3 g | 77 | 5 g | 0 g |
Values computed from USDA per-100 g data (FDC 171797, SR Legacy). 80% lean, broiled.
The burger standard, and the fat that comes with it
This is “regular” ground beef — the juicy, fattier 80/20 (80% lean, 20% fat) that most burgers, meatballs, and tacos are built on. On protein it pulls its weight: a 3 oz cooked patty (85 g) carries about 21.9 grams of protein for roughly 230 calories, which works out to 25.8 g per 100 g. That’s a genuine, complete protein — all nine essential amino acids in usable amounts, so it stands on its own with nothing to pair it with — and it’s rich in leucine, the amino acid most directly tied to triggering muscle protein synthesis. A standard quarter-pound patty starts at 4 oz raw but shrinks as fat and water cook off, so it lands close to that 3 oz, ~22 g figure on the plate.
The honest story with 80/20 is the fat. Per 100 g it carries 17.8 g of total fat and 6.8 g of saturated fat — clearly more than leaner 90/10 ground beef, which is why 80/20 is the richer, more forgiving grind that stays juicy on the grill. Some of that fat does render off during cooking (a broiled or pan-cooked patty sheds a meaningful amount of its raw fat), so what you actually eat is a bit leaner than the raw label suggests. But even after cooking, 80/20 is the fattier, higher-calorie choice of the two. None of that makes it a bad protein — it makes it the indulgent everyday grind you portion with the fat in mind.
What else it brings, and how to choose
Protein and fat aside, ground beef is a standout source of heme iron — the most absorbable form, which plants can’t match — along with vitamin B12 and zinc, two more nutrients that are hard to get in usable amounts without animal foods. A 3 oz serving supplies about 2.5 mg of iron and 304 mg of potassium, with 88 mg of cholesterol per 100 g. Per gram of protein, those micronutrients are the real reason ground beef earns a regular spot, whatever the fat ratio.
The practical call comes down to what you’re cooking. Reach for 80/20 when juiciness matters — burgers, meatballs, anything where the fat carries flavor and a good amount renders away anyway. When you want beef’s protein with fewer calories and less saturated fat, our 90/10 ground beef page is the leaner pick, and sirloin steak is the leaner whole-muscle option. For beef’s protein without the pan — or when you need it portable — graded beef sticks and jerky cover the gap, though those run much saltier than fresh ground beef, so check the sodium on any packaged option you reach for.
Frequently Asked Questions
How much protein is in 80/20 ground beef?
About 21.9 g of protein in a 3 oz cooked serving (85 g), which is 25.8 g per 100 g, or roughly 7.3 g per ounce (USDA FDC 171797, 80% lean / 20% fat, patty, broiled). That 3 oz cooked patty runs about 230 calories, more than a leaner grind because of the higher fat.
Is 80/20 ground beef a good protein source?
Yes — it's a genuine, complete protein, and a 3 oz cooked portion gives you ~21.9 g. The honest contrast is fat: 80/20 is the richer, juicier grind most burgers use, and it carries clearly more calories and saturated fat than 90/10 lean. Some of that fat renders off in the pan, but 80/20 is still the fattier choice — see our 90/10 page if you want the leaner option.
How much protein is in a 1/4 lb (4 oz) 80/20 burger?
A quarter-pound patty is 4 oz raw, but it shrinks as fat and water cook off, finishing closer to 3 oz on the plate — about 21.9 g of protein and roughly 230 calories cooked. If you weigh the cooked patty at a full 4 oz (113 g), it lands near 29 g of protein. Restaurant and recipe portions are almost always the cooked weight.
Is 80/20 ground beef a complete protein?
Yes. Like all beef, it contains all nine essential amino acids in usable amounts, so it counts as a complete, high-quality protein on its own with no pairing needed. It's also rich in leucine, the amino acid most tied to triggering muscle protein synthesis — the fat percentage changes the calories, not the protein quality.
What is 80/20 ground beef good for nutritionally?
Beyond protein, it's a strong source of heme iron (the most absorbable form), vitamin B12, and zinc — nutrients that are hard to get in usable amounts from plants. A 3 oz serving brings about 2.5 mg of iron and 304 mg of potassium. The trade-off is the fat: 17.8 g total and 6.8 g saturated per 100 g, clearly above 90/10 lean, which is why 80/20 is the indulgent grind you portion with the fat in mind.
When was this data last verified?
2026-06-03, against USDA FoodData Central FDC 171797 (Beef, ground, 80% lean / 20% fat, patty, cooked, broiled; SR Legacy). We re-verify reference pages periodically and update when USDA revises its underlying data.
Whole-food values are USDA reference data and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.