Updated 30 September 2026
Beef mince is one of the most affordable high-protein foods you can buy, which is why it's a staple of meal prep and family cooking alike. But the protein in beef mince varies with how lean it is and whether you're weighing it raw or cooked. This guide gives typical protein ranges for lean and standard mince per 100g, works out amounts for common pack sizes, and explains how to get the most from it.
Figures are typical ranges drawn from UK food composition data and supermarket nutrition labels. Exact values vary by product; always check the label of what you buy.
Protein in beef mince per 100g
| Mince (raw) | Typical fat | Typical protein per 100g | Typical calories per 100g |
|---|---|---|---|
| Extra lean | about 5% | about 20–22g | about 120–140 kcal |
| Lean | about 10% | about 19–21g | about 170–180 kcal |
| Standard | about 15–20% | about 17–19g | about 220–260 kcal |
The pattern: the leaner the mince, the more protein per 100g and the fewer calories, because fat is replacing lean meat. Our Lean Beef Mince 400g (£7.49) is approximately 10% fat, according to its product listing.
Raw vs cooked: why the numbers change
Mince loses water and some fat as it cooks, so it weighs less afterwards, typically around 25–30% less. The protein doesn't disappear; it's just concentrated in less weight. So 100g of cooked lean mince typically contains roughly 25–28g of protein. When you're tracking macros, weigh your mince raw and use the raw figures; it's far more consistent.
How much protein in 250g, 400g and 500g of beef mince?
Using the typical raw ranges above:
| Amount (raw) | Lean (about 10% fat) | Extra lean (about 5% fat) | Standard (15–20% fat) |
|---|---|---|---|
| 100g | 19–21g | 20–22g | 17–19g |
| 250g | 48–53g | 50–55g | 43–48g |
| 400g (one of our packs) | 76–84g | 80–88g | 68–76g |
| 500g | 95–105g | 100–110g | 85–95g |
So a 400g pack of lean mince made into a bolognese for four gives each person roughly 19–21g of protein from the beef alone, before the pasta and cheese.
Lean vs standard mince: which is better for protein?
For protein per calorie, lean or extra-lean mince wins. For flavour and juiciness, a little more fat helps, especially in burgers. For most cooking (bolognese, chilli, cottage pie), lean mince at around 10% fat is the sweet spot: it browns well, doesn't need draining, and gives plenty of protein. See our minced beef guide for more on the types.
Beef mince vs chicken breast for protein
Skinless chicken breast is leaner and slightly higher in protein per 100g raw (about 24g, using UK composition data). Beef mince brings other nutrients: it's a good source of iron, zinc and vitamin B12. Many people who meal prep use both. See how much protein is in chicken breast and iron-rich meats.
Beef mince for meal prep
- Buy in bulk: our Fresh Lean Beef Mince - 5 x 400g (£36.99) gives you 2kg in five separate packs.
- Cook in batches: brown 1–2kg at once, then split it into chilli, bolognese and taco mince.
- Portion by weight: divide the cooked mince evenly between containers so each has the same protein.
- Freeze: cooked mince dishes freeze well for about 3 months. Cool quickly and freeze in portions.
High-protein beef mince meal ideas
- Chilli con carne with lean mince: add kidney beans for extra protein and fibre.
- Cottage pie with lean beef mince.
- Beef mince spaghetti bolognese.
- Burrito bowls with rice, beans, salsa and Greek yoghurt.
- Lettuce-wrap tacos with lean mince and pickled onions.
Tips for tracking protein in mince
- Weigh it raw and log the raw figure. It's the most consistent.
- Use the label of the pack you bought where it's available, rather than a generic database entry.
- Divide the whole dish. If you cook 400g of mince into four portions, each portion has a quarter of the protein, however much sauce you add.
- Don't drain lean mince. At around 10% fat there's little to pour off, and draining loses some flavour.
- Add plant protein. Lentils or beans stretch a pack further and add fibre.
Is beef mince healthy?
Lean beef mince is a good source of protein, iron, zinc and B12. The NHS advises that people who eat more than 90g of red and processed meat a day should cut down to 70g (cooked weight), so choose lean mince, bulk it out with vegetables and pulses, and balance it with chicken, fish and plant proteins across the week.
Cooking safely
Minced beef must be cooked until it's steaming hot throughout, with no pink meat and clear juices, following FSA guidance. That applies to burgers, meatballs and sauces alike.
Browse lean beef mince, our lean meat range and high-protein meat boxes.
Protein in beef mince FAQs
How much protein is in 100g of beef mince?
Typically around 19–21g raw for lean mince (about 10% fat), 20–22g for extra lean and 17–19g for standard mince. Check the label for exact figures.
How much protein is in 500g of beef mince?
Roughly 95–105g raw for lean mince, 100–110g for extra lean, and 85–95g for standard.
Does cooked mince have more protein than raw?
Per 100g, yes, because it loses water. The total protein in the pack stays about the same.
Is lean mince higher in protein?
Yes, per 100g. Less fat means more lean meat and more protein in the same weight.
How much protein is in a 400g pack of lean beef mince?
Roughly 76–84g, based on typical figures for mince of around 10% fat.