Protein in Lean Beef: How Much per 100g and per Portion
According to official UK data, raw lean beef provides 22.5g of protein per 100g. This makes it a very protein-dense food, with protein accounting for 70% of its total calories. A 100g amount also supplies 45% of the UK daily Reference Intake for protein, with just 129 kcal.
CoFID 18-468 · Beef, lean, average, raw
What the numbers say
- Protein per calorie. Lean beef offers 17.4g of protein for every 100 kcal. This makes it an efficient protein source relative to its energy content.
- Energy from protein. Protein provides 70% of the total energy in lean beef. The remaining calories come from its 4.3g of fat per 100g, as it contains no carbohydrate.
- Traffic light labels. Per 100g, lean beef is rated ‘medium’ (amber) for fat and saturated fat content. It is ‘low’ (green) for sugars and salt.
- Fibre and carbohydrates. This data shows that lean beef contains no carbohydrate, sugars, or dietary fibre.
Lean Beef macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 129 kcal 542 kJ |
6% | – |
| Protein | 22.5g | 45% | – |
| Fat | 4.3g | 6% | medium |
| of which saturates | 1.7g | 9% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.16g | 3% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in lean beef by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 22.5g | 129 | 0g | 4.3g |
| 150g | 33.8g | 194 | 0g | 6.4g |
| 200g | 45g | 258 | 0g | 8.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of lean beef for 20g or 30g of protein
- To get a 30g serving of protein, you would need 133g of raw lean beef, which provides 172 kcal and 5.7g of fat.
- For a smaller 20g protein portion, an 89g amount of raw beef is needed, containing 115 kcal.
- The nutritional values are for raw beef, so remember to weigh your portions before cooking as the weight will decrease during the process.
How it compares with other meats
Among all 137 foods on this site, raw lean beef ranks 35th for protein per 100g. Within the 28 meats listed, it ranks 15th. When measured by protein per 100 kcal, its ranking improves to 9th in its group and 25th overall, showing its calorie efficiency. Its protein content of 22.5g per 100g is higher than ham (18.4g) but lower than chicken drumsticks (26.6g) or sirloin steak (26.4g). In terms of protein density, its 17.4g per 100 kcal is comparable to chicken drumsticks (17.5g) and ham (17.2g), but lower than lean pork (19.1g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Lean Beef | 22.5g | 129 | 17.4g |
| Chicken Drumsticks | 26.6g | 152 | 17.5g |
| Ham | 18.4g | 107 | 17.2g |
| Lean Pork | 22.2g | 116 | 19.1g |
| Sirloin Steak | 26.4g | 166 | 15.9g |
Quick answers
How much protein is in a 200g portion of lean beef?
A 200g portion of raw lean beef contains 45.0g of protein, 258 kcal, and 8.6g of fat.
Is lean beef high in salt?
Lean beef has a low salt content, with 0.16g of salt per 100g. This is classified as ‘low’ on the UK front-of-pack colour coding system.
Does lean beef contain carbohydrates or sugar?
No, according to the data, lean beef contains 0.0g of carbohydrate and 0.0g of sugars.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.