The Protein Content in Different Cuts of Beef

Protein fuels our bodies. It supports muscle repair, immunity, mood regulation and energy. 

Most people know that red meats like Australian beef are high in protein. But do you know how much protein is in beef, or that the answer changes between cuts?

At Amelia Park Lamb and Beef, we have proudly delivered premium beef and lamb into Australian kitchens for over 70 years.  Let’s investigate why beef is the best choice for easy, delicious and nutritious weeknight meals with the protein your body needs. 

The Power of Protein

Protein benefits people of all ages. We need to consume enough protein every day, not just to maintain muscle mass but for a variety of health reasons.

• Muscle growth and repair: Aids in building and restoring muscle tissue, crucial for athletes, active adults, and ageing individuals to maintain strength.
• Supports immune function: Protein strengthens the immune system, helping the body fight off illness and stay healthy.
• Energy boost: Protein provides sustained energy, keeping you active and alert throughout the day.
• Maintains strength: Prevents weakness and frailty in people of all ages.
• Regulates appetite: Protein slows down carbohydrate absorption, keeping you feeling fuller for longer.

Beef is a complete protein that provides several important amino acids, the building blocks of protein that support all kinds of bodily functions. It’s a versatile and nutritious way to meet your daily protein needs.

Explore our beef selection to choose the perfect protein for your meals. 

Beef Cuts: A Protein-Packed Adventure

Let’s explore six popular options with unique characteristics and protein profiles.

Beef Chuck: A Family Favourite

Protein content: 23 g per 100 g

Best for: Slow-cooking and stews

Chuck cuts are perfect for memorable meals with loved ones. Slow-cook for 6-8 hours to achieve tender, flavourful results.

Recipe idea: Try a chuck roast with root vegetables for a complete meal that’s nutritious and delicious, or a slow cooked massaman curry with vegetables. 

Beef Brisket: The Barbecue Star

Protein content: 29 g per 100 g

Best for: Smoking and slow-roasting

Brisket is a favourite for barbecue enthusiasts. While it takes patience to cook, the result is a melt-in-your-mouth texture worth the wait. Smoke it for 10-12 hours for the supreme protein-packed feast.

Recipe idea: Smoked brisket with a homemade BBQ sauce will impress at your next family gathering.

Ribeye Steak: Guaranteed to Impress

Protein content: 31.9 g per 100 g

Best for: Grilling and roasting

Nothing beats a juicy ribeye steak on the barbecue. Its rich marbling creates a flavour sensation that will have your taste buds dancing. Grill for 4-5 minutes each side for medium-rare perfection.

Recipe idea: Grilled ribeye with garlic butter is a classic that never fails to satisfy.

Learn more: How to Cook a Perfect Steak

Beef Sausages: For the Busy Days

Protein content: 14.5 g per 100 g  

Best for: Grilling and pan-frying

Beef sausages burst with savoury flavour and are ideal for hearty, quick meals. Grill or pan-fry for 10-12 minutes, turning for even cooking.

Recipe idea: Serve sizzling beef sausages with mashed potatoes and gravy for a classic, comforting meal everyone will love.

Sirloin: The Lean Machine

Protein content: 24 g per 100 g

Best for: Quick cooking methods

Sirloin and tenderloin cuts are lean yet tender. They’re ideal for those watching their fat intake without compromising on protein. Pan-sear for 3-4 minutes on each side for a quick, protein-packed meal.

Recipe idea: Pan-seared sirloin with roasted vegetables makes for a balanced, protein-rich dinner.

Beef Mince Burger Patties: A Classic All-Rounder 

Protein content: 26 g per 100 g
Best for: Grilling and pan-frying

Our minced beef burger patties are versatile and flavourful, perfect for quick, effortless meals—grill patties for 4-5 minutes per side for a juicy, tender burger.

Recipe idea: For a simple mid-week meal, craft the easiest classic burger topped with cheese, fresh lettuce, and tomato.

Beef vs. Other Protein Sources

While chicken, fish, pork, and lentils are good options, beef remains nutritionally complete, offering all essential amino acids and key nutrients.

Source: Food Standards Australia New Zealand

Beyond Protein

Beef provides essential nutrients vital for maintaining health.

• Iron: Crucial for energy and oxygen transport in the body, iron also supports cognitive function and helps prevent fatigue.
• Zinc: Beneficial for immune function, wound healing, cellular repair and skin health.
• B Vitamins: Essential for metabolism, energy production, maintaining healthy skin, brain function, and nerve cells.
• Phosphorus: Vital for strong bones and teeth and the body’s energy storage and utilisation.
• Creatine: Supports muscle growth, strength, and improved exercise performance.
• Collagen: Contributes to joint health and skin elasticity and supports connective tissue strength.

Incorporating Different Beef Cuts into Your Diet

Here are some tips for selecting the right cut for your dietary needs:

1. Opt for leaner cuts like sirloin or round for low-fat diets.
2. If you are bulking up, fattier cuts like ribeye provide more calories and protein.
3. For slow cooking, choose tougher cuts like chuck or brisket.
4. For quick meals, go for tender cuts like sirloin, flank steak, or mince.

Myth-Busting: Beef and Health

Despite common misconceptions, lean beef can be a healthy choice.

Myth: Beef is Unhealthy

Fact: Research shows that lean beef can lower heart disease risk factors, including low-density lipoprotein (LDL) cholesterol.

Myth: Beef is High in Fat

Fact: Many beef cuts meet Nutrition Australia’s standards for leanness. Considering most Australians (87% of women and 79% of men) don’t meet their daily lean meat intake requirements, this is an important takeaway.

Myth: Red Meat Causes Health Problems

Fact: Hundreds of studies have shown that beef provides a range of nutrients that support healthy bodies. The Australian Institute of Health and Welfare (AIHW) is concerned that Australians might not be eating enough red meat.

Where to Find Good Beef?

At Amelia Park, we carefully select the finest, top-quality beef and lamb ensuring you are dining with WA’s best. Our pristine beef and lamb are available at leading supermarkets like IGAs, Farmer Jacks, specialty food stores, premium butchers and at Coles and Woolworths. 

We’re proud to supply our delicious beef and lamb to restaurants across the state – keep an eye out for Amelia Park on their menus! 

From Farm to Plate: A Legacy of Dedication and Heritage

At Amelia Park, each beef cut offers a unique protein punch and a rich culinary experience. We dedicate our careers to working with several carefully selected farmers to ensure the best beef and lamb cuts reach your table.

Whether feeding the family or fueling your day, Amelia Park beef delivers. Indulge in the flavour that has brought Aussie families together for 70 years with Amelia Park.