List of High Protein Foods - Beef Products

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List of High Protein Foods for beef products as classified by the US FDA.

Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.

The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.

Therefore, the following high protein foods from the beef products category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:

  1. The food derives greater than 20% of its calories from protein, and
  2. The calories from fat are less than 25% of total calories.

The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.

Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).



List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, raw
100 grams 124 22.6 78% 3.0 21% *
4 oz 141 25.6 78% 3.4 21%  
1 lb 562 102.5 78% 13.6 21%  
Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, select, raw
100 grams 119 22.3 80% 2.6 19% *
4 oz 135 25.3 80% 3.0 19% *
1 lb 540 101.2 80% 11.9 19%  
Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised
1 oz 57 10.1 76% 1.5 23% *
100 grams 200 35.6 76% 5.3 23%  
4 oz 227 40.4 76% 6.0 23%  
1 piece, cooked, excluding refuse 534 95.1 76% 14.2 23%  
Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised
1 oz 56 10.2 78% 1.4 22% *
100 grams 199 36.1 78% 5.0 22%  
4 oz 226 41.0 78% 5.7 22%  
1 piece, cooked, excluding refuse 519 94.3 78% 13.1 22%  
Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised
1 oz 59 10.2 75% 1.6 25% *
100 grams 207 36.1 75% 5.8 25%  
4 oz 235 41.0 75% 6.6 25%  
1 piece, cooked, excluding refuse 540 94.3 75% 15.1 25%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised
1 oz 54 10.2 81% 1.1 19% *
100 grams 190 36.1 81% 4.0 19%  
4 oz 215 41.0 81% 4.5 19%  
1 piece, cooked, excluding refuse 496 94.3 81% 10.4 19%  
Beef, round, top round, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised
1 oz 58 10.2 75% 1.6 24% *
100 grams 205 36.1 75% 5.6 24%  
4 oz 232 41.0 75% 6.4 24%  
1 piece, cooked, excluding refuse 531 93.6 75% 14.5 24%  
Beef, round, top round, separable lean only, trimmed to 1/4" fat, select, cooked, braised
1 oz 56 10.2 79% 1.3 21% *
100 grams 196 36.1 79% 4.6 21%  
4 oz 222 41.0 79% 5.2 21%  
1 piece, cooked, excluding refuse 514 94.6 79% 12.1 21%  
Beef, variety meats and by-products, lungs, raw
100 grams 92 16.2 75% 2.5 24% *
4 oz 104 18.3 75% 2.8 24% *
Beef, variety meats and by-products, liver, cooked, braised
1 slice 130 19.8 65% 3.6 24%  
100 grams 191 29.1 65% 5.3 24%  
4 oz 217 33.0 65% 6.0 24%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Beef, variety meats and by-products, liver, cooked, pan-fried
1 slice 143 21.6 65% 3.8 24%  
100 grams 175 26.5 65% 4.7 24%  
4 oz 198 30.1 65% 5.3 24%  
Beef, round, eye of round, separable lean and fat, trimmed to 0" fat, select, cooked, roasted
100 grams 169 29.7 75% 4.7 25%  
4 oz 192 33.6 75% 5.4 25%  
1 roast 570 100.1 75% 15.9 25%  
Beef, round, eye of round, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
100 grams 162 29.3 77% 4.1 22%  
4 oz 184 33.3 77% 4.6 22%  
1 roast 560 101.5 77% 14.1 22%  
Beef, round, eye of round, separable lean only, trimmed to 0" fat, choice, cooked, roasted
100 grams 162 28.7 76% 4.3 23%  
4 oz 184 32.6 76% 4.9 23%  
1 roast 574 101.9 76% 15.2 23%  
Beef, round, eye of round, separable lean only, trimmed to 0" fat, select, cooked, roasted
100 grams 163 29.9 78% 3.9 21%  
4 oz 185 33.9 78% 4.4 21%  
1 roast 550 100.9 78% 13.1 21%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Beef, top sirloin, separable lean only, trimmed to 0" fat, select, cooked, broiled
1 steak 663 115.4 74% 18.9 25%  
100 grams 177 30.8 74% 5.0 25%  
4 oz 201 34.9 74% 5.7 25%  
Beef, chuck, mock tender steak, separable lean only, trimmed to 1/4" fat, USDA select, raw
100 grams 109 19.2 75% 3.0 24%  
4 oz 124 21.7 75% 3.4 24%  
1 lb 494 87.0 75% 13.7 24%  
Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, broiled
1 steak 477 85.3 76% 12.4 23%  
100 grams 177 31.7 76% 4.6 23%  
4 oz 201 35.9 76% 5.2 23%  
Beef, round, knuckle, tip side, separable lean only, steak, trimmed to 0" fat, select, raw
1 steak 246 44.0 76% 6.5 23%  
100 grams 123 22.0 76% 3.2 23%  
4 oz 139 24.9 76% 3.7 23%  
Beef, round, knuckle, tip side, steak, separable lean only, trimmed to 0" fat, select, cooked, grilled
1 serving 136 24.9 78% 3.3 21%  
1 steak 279 50.9 78% 6.8 21%  
100 grams 160 29.2 78% 3.9 21%  
4 oz 181 33.2 78% 4.4 21%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Beef, round, knuckle, tip side, steak, separable lean and fat , trimmed to 0" fat, select, raw
1 steak 248 44.0 76% 6.5 23%  
100 grams 124 22.0 76% 3.2 23%  
4 oz 141 24.9 76% 3.7 23%  
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
1 serving 136 24.9 78% 3.3 21%  
1 steak 279 50.9 78% 6.8 21%  
100 grams 160 29.2 78% 3.9 21%  
4 oz 181 33.2 78% 4.4 21%  
Beef, round, tip round, separable lean only, trimmed to 0" fat, select, raw
100 grams 122 21.4 75% 3.4 24%  
4 oz 138 24.2 75% 3.8 24%  
1 roast 1448 253.7 75% 39.7 24%  
Beef, round, full cut, separable lean only, trimmed to 1/4" fat, select, raw
100 grams 126 22.0 75% 3.5 24%  
4 oz 143 25.0 75% 4.0 24%  
1 lb 572 99.9 75% 15.9 24%  
Beef, round, tip round, separable lean only, trimmed to 1/4" fat, select, raw
100 grams 119 21.1 76% 3.2 24%  
4 oz 135 23.9 76% 3.6 24%  
1 lb 540 95.8 76% 14.5 24%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Beef, top sirloin, separable lean only, trimmed to 1/8" fat, select, raw
100 grams 127 22.3 75% 3.5 25%  
4 oz 144 25.3 75% 4.0 25%  
1 lb 576 101.0 75% 16.1 25%  
Beef, round, eye of round roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted
100 grams 163 29.6 78% 4.1 22%  
4 oz 185 33.6 78% 4.7 22%  
1 lb 739 134.2 78% 18.6 22%  
Beef, round, top round, separable lean only, trimmed to 1/8" fat, select, cooked, broiled
100 grams 177 31.6 76% 4.7 23%  
4 oz 201 35.8 76% 5.3 23%  
1 lb 803 143.4 76% 21.1 23%  
Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, choice, raw
100 grams 128 22.9 76% 3.4 23%  
4 oz 145 25.9 76% 3.8 23%  
1 lb 581 103.8 76% 15.3 23%  
Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, raw
100 grams 125 22.3 76% 3.3 23%  
4 oz 142 25.2 76% 3.8 23%  
1 lb 567 101.0 76% 15.1 23%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised
100 grams 189 33.2 75% 5.2 24%  
4 oz 214 37.6 75% 5.9 24%  
1 lb 857 150.5 75% 23.6 24%  
Beef, round, top round, separable lean only, trimmed to 1/8" fat, select, raw
100 grams 129 23.1 77% 3.4 23%  
4 oz 146 26.2 77% 3.8 23%  
1 lb 585 104.9 77% 15.3 23%  
Beef, variety meats and by-products, liver, raw
100 grams 135 20.4 64% 3.6 24%  
4 oz 153 23.1 64% 4.1 24%  
Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, broiled
100 grams 176 31.7 77% 4.5 22%  
4 oz 200 35.9 77% 5.0 22%  
Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted
100 grams 169 29.7 75% 4.7 24%  
4 oz 192 33.7 75% 5.3 24%  


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