Protein not only builds muscles, it also adds strength to cell walls, acts as an alternative source of energy and is essential for repairing tissues throughout your body. Beef is full of protein, although not all varieties are healthy. All beef has saturated fat, but some cuts have dangerously high amounts of this bad fat. If beef is a major source of protein in your diet, opt for the lean types.
| Protein (g) | 24.19 |
|---|---|
| Sugars, total (g) | 0 |
| Fiber, total dietary (g) | 0 |
| Calcium, Ca (mg) | 10.17 |
| Iron, Fe (mg) | 2.69 |
How much Protein in Beef cooked? (You’re probably not measuring correctly!)
Amount of Protein in Beef
If you often cook beef roasts for dinner, you’ll get between 29 and 36 grams of protein from 4 ounces of cooked beef round or chuck roast. Sirloin steak is equally as rich in protein. Four ounces of broiled top sirloin offer 35 grams of protein. You’ll also get a lot of protein from beef ribs. A 4-ounce serving of roasted beef ribs has 31 protein grams. If you prefer beef liver, a 4-ounce cooked portion offers about 30 grams of protein. Even ground beef gives you more than 29 grams of protein in a 4-ounce cooked portion.
How Protein Do You Need?
Exactly how much protein you need depends on how many calories you have in your diet and your level of activity. Typically, if you’re more active, you’ll need a higher amount of calories and protein than someone who is relatively sedentary. Protein should make up 10 to 35 percent of the total calories you consume, the Dietary Guidelines for Americans states. For example, if 1,800 calories daily is about average for you, you’ll need 180 to 630 calories from protein. Because protein offers 4 calories in a gram, this amounts to 45 to 157 grams of protein. Based on 1,800 calories, a 4-ounce beef hamburger patty gives you 18 to 65 percent of your protein needs for the entire day.
Health Concerns from Beef
Keep your heart healthy by getting no more than 10 percent of your calories from saturated fat. This is equal to about 20 grams within a 1,800-calorie diet. While the body needs saturated fat, it makes plenty on its own. Going overboard can lead to potentially serious health problems, such as high blood pressure and heart disease. Fatty meats may also increase your risk for certain forms of cancer, according to the Physicians Committee for Responsible medicine. Eating large amounts of beef could also leave less room for highly nutritious protein sources, such as beans, lentils and fish.
If you want to get even more protein from your beef entrée, making certain side dishes can help. One cup of cooked wild rice — a perfect addition to a grilled sirloin — offers 7 grams of protein. Brown rice is a rice alternative that gives you more than 5 grams in a 1-cup cooked side dish. Corn on the cob pairs splendidly with a hamburger patty and provides another 2 grams of protein per 2-ounce ear. Have a side of black beans with your thick cut of roast. You’ll get another 7.5 grams of protein from 1/2 cup of cooked black beans. References.
FAQ
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