How much protein is in 4 oz of ground beef 90% lean, cooked?

A 4 oz (113g) serving of ground beef 90% lean, cooked provides 29.6g of protein and 246 calories, along with 0g of carbohydrates and 13.4g of fat.

How much ground beef 90% lean, cooked do I need to get 30g of protein?

To get 30 grams of protein from ground beef 90% lean, cooked, you need 4.1 oz (115 grams), which contains approximately 250 calories.

100 grams of ground beef 90% lean, cooked contains 26.1g of protein (217 kcal). One full pound (16 oz / 454g) contains 118.4g of protein (984 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 29.6g Protein (246 kcal)

To hit 30g of protein from ground beef 90% lean, cooked, measure 4.1 oz (115 g) for ~250 calories.

Per 4 oz (113g US)

29.6g P

246 kcal · 0g C · 13.4g F

Per 100 Grams

26.1g P

217 kcal · 0g C · 11.8g F

Per 1 Pound (16 oz)

118.4g P

984 kcal total

30g Protein Portion

4.1 oz

115g · 250 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	2.7 oz	77 g	167 kcal	0g C · 9.1g F
30g Protein	4.1 oz	115 g	250 kcal	0g C · 13.6g F
40g Protein	5.4 oz	153 g	332 kcal	0g C · 18.1g F
50g Protein	6.8 oz	192 g	417 kcal	0g C · 22.7g F