How Much Protein Is in Oz of Beef

Protein not only builds muscle, it also strengthens cell walls, acts as an alternative source of energy and is essential for repairing tissues throughout your body. Beef is high in protein, although not all breeds are healthy. All beef contains saturated fat, but some cuts contain dangerously high levels of this bad fat. If beef is the main source of protein in your diet, choose the lean type.

The amount of protein in beef

If you often cook beef roast for dinner, you will get 29 to 36 grams of protein from a 4 ounce cooked beef round or chalk roast. Sirloin steak is equally rich in protein. Four ounces of broiler top sirloin gives 35 grams of protein. You will also get a lot of protein from beef ribs. A 4-ounce fried beef rib contains 31 grams of protein. If you prefer beef liver, a 4-ounce cooked portion provides about 30 grams of protein. Even a 4-ounce cooked portion of ground beef gives you more than 29 grams of protein.

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How do you need protein?

Exactly how much protein you need depends on how many calories are in your diet and your activity level. Generally, if you are more active, you need more calories and protein than a sedentary person. According to dietary guidelines for Americans, 10 to 35 percent of the calories you consume should be protein. For example, if 1,800 calories a day is average for you, you will need 180 to 630 calories from protein. Because protein provides 4 calories per 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 whole day.

Health concerns from beef

Keep your heart healthy by not getting more than 10 percent of your calories from saturated fat. This equates to about 20 grams in a 1,800-calorie diet. Although the body needs saturated fat, it makes plenty of it on its own. According to the Committee of Physicians for Responsible Medicine, fatty meats can increase your risk for certain types of cancer. Consuming large amounts of beef may also result in less space for high nutrient protein sources such as beans, lentils and fish.

Get more protein

If you want to get more protein from your beef entry, making certain side dishes can help. One cup of cooked wild rice - a perfect addition to a grilled sirloin - provides 7 grams of protein. Brown rice is a rice substitute that gives you more than 5 grams in 1 cup cooked side dish. A hamburger combines nicely with cornmeal and provides 2 grams more protein per 2-ounce ear. Place one side of the black beans with your thick chopped roast. You will get another 7.5 grams of protein from 1/2 cup cooked black beans.