100g Beef Protein — 21.9 g | Nutrition Calculator

100g of Beef, Ground, with Egg and Onion contains 21.9 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Beef Protein Calculator

100g of Beef, Ground, with Egg and Onion contains 21.9 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central (FDC ID: 2706748).

Result

100g Beef Protein

21.9 g protein

Computed from 100 g of food and USDA FoodData Central Survey/FNDDS Foods.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.53 cups)

Reverse math uses 21.9 g protein per 100 g from USDA FoodData Central Survey/FNDDS Foods.

Beef Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	22.8	2.2 g	0.1 g	1.5 g
25 g	57	5.5 g	0.3 g	3.6 g
50 g	114	11 g	0.5 g	7.3 g
100 g	228	21.9 g	1.1 g	14.5 g
150 g	342	32.9 g	1.6 g	21.8 g
200 g	456	43.8 g	2.1 g	29 g
250 g	570	54.8 g	2.6 g	36.3 g

Beef Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 cup	190 g	433	41.6 g	2 g	27.6 g
1 large patty	113 g	258	24.7 g	1.2 g	16.4 g
1 small patty	68 g	155	14.9 g	0.7 g	9.9 g
1 oz, raw (yield after cooking)	21 g	48	4.6 g	0.2 g	3 g

Beef Protein Range Around 100g

Weight	Protein	Calories
50 g	11 g	114
60 g	13.1 g	137
70 g	15.3 g	160
80 g	17.5 g	182
90 g	19.7 g	205
100 g	21.9 g	228
110 g	24.1 g	251
120 g	26.3 g	274
130 g	28.5 g	296
140 g	30.7 g	319
150 g	32.8 g	342
160 g	35 g	365
170 g	37.2 g	388
180 g	39.4 g	410
190 g	41.6 g	433

Beef Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4 g	9.1	0.9 g	0 g	0.6 g
1 US tablespoon	11.9 g	27.1	2.6 g	0.1 g	1.7 g
1 US fluid ounce	23.7 g	54	5.2 g	0.2 g	3.4 g
1/4 US cup	47.5 g	108.3	10.4 g	0.5 g	6.9 g
1/3 US cup	63.3 g	144.3	13.9 g	0.7 g	9.2 g
1/2 US cup	95 g	216.6	20.8 g	1 g	13.8 g
1 US cup	190 g	433.2	41.6 g	2 g	27.6 g
1 US pint	380 g	866.4	83.2 g	4 g	55.1 g
1 US quart	759.9 g	1732.6	166.4 g	8 g	110.2 g
1 US gallon	3039.7 g	6930.5	665.7 g	31.9 g	440.8 g
100 mL	80.3 g	183.1	17.6 g	0.8 g	11.6 g
1 liter	803 g	1830.8	175.9 g	8.4 g	116.4 g

Beef Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	21.9 g	21.9 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Beef Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	21.9 g	9.61 g/100 kcal	43.8%
Carbs	1.05 g	0.46 g/100 kcal	0.4%
Fat	14.5 g	6.36 g/100 kcal	18.6%
Sodium	732 mg	321.05 mg/100 kcal	31.8%
Potassium	270 mg	118.42 mg/100 kcal	5.7%
Magnesium	18 mg	7.89 mg/100 kcal	4.5%

Beef Dietary Profile

High-protein: Beef delivers 21.9g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Keto-compatible: Low in net carbs (1.05g/100g), making it suitable for ketogenic diets.

Vegetarian: No meat or fish.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: high-protein meal, potassium source.

Beef Benefit Signals

Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..
Potassium source: Adds potassium to the day coverage tracker. Basis: Potassium is present in the USDA nutrient record..

Beef Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	22 g	50 g	44%	Strong contribution
Fiber	0.1 g	28 g	0%	Starter contribution
Sodium	732 mg	2300 mg	32%	Meaningful limit contribution
Potassium	270 mg	4700 mg	6%	Starter contribution
Calcium	26 mg	1300 mg	2%	Starter contribution
Iron	2.1 mg	18 mg	12%	Starter contribution
Saturated fat limit	5.5 g	20 g	28%	Meaningful limit contribution
Cholesterol limit	104 mg	300 mg	35%	Meaningful limit contribution

Smart Protein Substitutes for Beef

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chili with Chicken and Beans	215 g	Mixed	+0 g	-15 kcal	+0 mg
Flour	353 g	Mixed	+0 g	+1058 kcal	-732 mg
Salmon	111 g	Meat	+0 g	+2 kcal	-732 mg
Yogurt	272 g	Dairy	+0 g	-2 kcal	-645 mg
Milk	644 g	Dairy	+0 g	-3 kcal	-732 mg
Beef	120 g	Meat	+0 g	-5 kcal	-658 mg

Beef Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	hypertension	Watch sodium and compare lower-sodium alternatives if this is a frequent food.	Sodium per 100g is elevated in the USDA nutrient record.
watch	heart health	Watch saturated fat if following a heart-health or lipid-focused eating plan.	Saturated fat is elevated relative to many whole-food options.
avoidIf	allergy	Avoid if egg allergy applies unless clinically cleared.	Allergen inferred from food description/category.

Real-World Beef Serving Sizes

1 cup (~190g): 41.6 g protein. 1 cup is listed by USDA at 190g for this food.
1 large patty (~113g): 24.7 g protein. 1 large patty is listed by USDA at 113g for this food.
1 small patty (~68g): 14.9 g protein. 1 small patty is listed by USDA at 68g for this food.
1 oz, raw (yield after cooking) (~21g): 4.6 g protein. 1 oz, raw (yield after cooking) is listed by USDA at 21g for this food.

Common Beef Measurement Mistakes

Logging a different prep state than the food actually eaten can change calories and macro density.
Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description.
Assuming every household serving has the same gram weight; use the listed serving anchors when available.

Beef Protein — Frequently Asked Questions

How much protein is in 100g of Beef? 100g of Beef contains 21.9 g of protein (USDA FoodData Central). This is considered high-protein.

How much protein in one Beef? A typical beef (1 large patty is listed by USDA at 113g for this food.) weighs about 113g and contains 24.7 g of protein. This is calculated as 113g ÷ 100 × 21.9 = 24.7 g.

How much protein is in 1 cup of Beef? One US cup of beef weighs approximately 190g (density: 803 kg/m³). That serving contains 41.6 g of protein — computed as 190g ÷ 100 × 21.9.

How many grams of Beef do I need to eat to get 30 g of protein? To reach 30 g of protein from Beef, you need approximately 137g — calculated as (30 ÷ 21.9) × 100 = 137g.

Is Beef high in protein? Yes, Beef is high in protein at 21.9 g per 100g. It ranks among the better sources in its category.

What percentage of daily protein does 100g of Beef provide? 100g of Beef provides 21.9 g of protein, which is 43.8% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Beef alone, you would need ~228g.

What are the most common mistakes when measuring Beef protein? 1. Logging a different prep state than the food actually eaten can change calories and macro density. 2. Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description. 3. Assuming every household serving has the same gram weight; use the listed serving anchors when available.

How efficient is Beef as a source of protein per calorie? Beef provides 9.61 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Beef protein calculator use? The calculator uses protein = weight in grams / 100 x 21.9 g. For example, 100g of Beef gives 21.9 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Beef a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Beef is an excellent choice — with 21.9 g of protein per 100g. Beef is also keto-friendly, suitable for vegetarians, gluten-free, a high-protein option. For best results, combine Beef with other foods to hit your daily macro targets.

How to Calculate Beef Protein

Weigh raw. Place your beef on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Beef Protein to Similar Foods

More Beef Nutrition Pages

Why Volume ≠ Weight: Beef Density Explained

Beef has a medium density (803 kg/m³). A 1-cup measure holds approximately 190 g. This aligns with the common culinary anchor: "1 cup" = 190 g (1 cup is listed by USDA at 190g for this food.)

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Beef.

Beef Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Beef, Ground, with Egg and Onion (FDC ID: 2706748).

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

100g Beef Protein — 21.9 g | Nutrition Calculator

100g of Beef, Ground, with Egg and Onion contains 21.9 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

22g

Safety: 32% sodiumPortion: 3.53 ozFood fit: 41/100

Best benefits

Protein dense: Useful when building a high-protein meal or snack.

Potassium source: Adds potassium to the day coverage tracker.

Protein target support: Useful for building a high-protein meal or snack.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

169 g | 0.68 cups

+28.6g protein | +0 kcal | -732mg sodium

adds 28.6g protein

Tuna, canned in water

253 g | 1.07 cups

+27.2g protein | +0 kcal | -732mg sodium

adds 27.2g protein

Turkey breast, raw

200 g | 1.11 pieces | 0.81 cups

+25.5g protein | +0 kcal | -732mg sodium

adds 25.5g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

44%

21.9 g

Sodium

32%

732 mg

Fiber

0.1 g

Potassium

270 mg

Calcium

26 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

Avoid if: Avoid if egg allergy applies unless clinically cleared.

Limit if: Limit or choose a lower-sodium swap if you are managing blood pressure, heart-health, kidney guidance, or a sodium-restricted plan.

Method, report, serving, and clinician note

Goal fit: 73% of 30g protein reference target.

Serving reality: 3.53 oz, 0.53 cups, 0.88 pieces.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA reference, FDC 2706748, deterministic per-100g scaling.|Avoid if egg allergy applies unless clinically cleared.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

732mg sodium

32% sodium limit | 28% sat fat | 0% fiber target

Raw/cooked correction

100g100g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.53 cups | 0.88 pieces

3.53 oz0.53 cups8.4 tbsp0.88 pieces

Quality and next best move

41/100

Alternative for 30g protein: 186g Fish, Cod, Atlantic, Wild Caught, Raw

Better swap: Flour, Corn, Yellow, Fine Meal, Enriched

Looks good for General healthy adult: no obvious logging issue detected.

Target progress21.9 / 30

Why this score?

Protein Density

73/100

Fiber Density

1/100

Sodium Load

0/100

Sat Fat Load

31/100

Micronutrient Density

21/100

Calorie Density

78/100

Allergen Risk

82/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

230kcal