Ground meat is one of the most protein-dense staples in everyday cooking, yet tracking its protein isn't as simple as reading one number. The real figure depends on the type of meat, the lean-to-fat ratio printed on the package (93/7 versus 80/20 makes a real difference), and whether you're weighing the meat raw or after cooking, since cooked ground meat loses moisture and its protein becomes more concentrated by weight.
This ground protein calculator handles all of that in seconds. Pick your meat, enter your portion in grams, ounces, pounds, or cups, choose raw or cooked, and you'll get total protein, protein per serving, protein per 100 g, fat, and estimated calories — plus a clear step-by-step breakdown. It's built for meal preppers, macro trackers, home cooks, and anyone comparing beef, turkey, pork, lamb, or plant-based crumbles at the grocery store.
🥩 Meat Type
⚖️ Amount
🍳 State & Servings
🧮 Calculation breakdown
- Enter an amount and click Calculate Protein.
How This Calculator Works
The calculator starts by converting your portion into grams, regardless of whether you entered grams, ounces, pounds, or cups. It then multiplies those grams by the protein density for the meat you selected — using raw values when you weighed the meat before cooking and cooked values when you weighed it after cooking. Fat and estimated calories are calculated the same way from the same gram weight.
Key formula: protein = portion in grams × protein per 100 g ÷ 100. Calories = protein × 4 + fat × 9, a quick estimate that does not include carbohydrates or fiber.
Protein densities in this tool are based on USDA FoodData Central values and common package labels for the most popular lean-to-fat ratios. If your package lists exact numbers, using those in your food tracker will give you even more precise results.
Reference Protein Values
Typical values per 100 grams, rounded to the nearest 0.5 g:
| Ground Meat | Raw protein (g / 100 g) | Cooked protein (g / 100 g) | Total fat (g / 100 g) |
|---|---|---|---|
| Beef 96/4 | 22.5 | 28 | 4 |
| Beef 93/7 | 21.5 | 26.5 | 7 |
| Beef 85/15 | 19.5 | 25 | 15 |
| Beef 80/20 | 17.5 | 22.5 | 20 |
| Turkey 93/7 | 22 | 27 | 7 |
| Ground chicken | 22 | 26 | 10 |
| Ground pork | 21 | 25 | 15 |
| Ground lamb | 18 | 23 | 20 |
Plant-based grounds vary widely; check the label on the specific brand. Most fall between 18 and 22 g of protein per 100 g raw.
Worked Example
You weigh out 4 oz (113 g) of raw 85/15 ground beef with the calculator set to raw. The protein per 100 g is 19.5, so the protein is 113 × 19.5 ÷ 100 ≈ 22 g. After browning, the same meat might weigh only 90 g, but it still contains roughly 22 g of protein — the cooked protein per 100 g is higher simply because water has left the meat.
Tips & Common Mistakes
- Be consistent: always weigh the same state (raw or cooked) for a given meal. Switching back and forth is the most common tracking error.
- Use the package label when it exists. Our presets are averages, not guarantees for your specific batch.
- If you cooked a full pound and portioned it later, weigh the whole cooked batch once, divide by your servings, and enter the cooked weight per serving.
- Don't include bones, marinades, or breadcrumbs if you want lean meat protein only.
USDA recommends cooking ground beef to an internal temperature of 160°F (71°C) and ground poultry to 165°F (74°C) for safety. Protein numbers don't change with cooking method, but food safety does.
Frequently Asked Questions
Should I weigh ground meat raw or cooked?
Weigh raw whenever you can, because package nutrition facts are based on raw weight. If you only have a cooked weight, this calculator's cooked mode gives a close estimate using typical moisture loss.
Why does cooked meat show more protein per 100 g?
Cooking drives out water and some fat, so the same protein is packed into a smaller weight. That concentrates protein per 100 g even though the total protein in the portion stays about the same.
Additional Resources
- USDA FoodData Central — search official nutrient data for thousands of foods.
- USDA FSIS: Ground Beef and Food Safety — safe handling and cooking guidance.