Ground Beef: Calories, Nutrition Facts, and Health Benefits (2026)

Ground beef, per 3 oz cooked, 85% lean, contains 213 calories and 22.1 g of protein. It has 0 g of carbohydrates and 14.4 g of fat, making it a rich source of protein and essential nutrients like iron and zinc.

This page provides an overview of the nutritional profile of ground beef, specifically focusing on the 85% lean variety. We will explore its health benefits, impact on blood sugar, and how it compares to other protein sources.

Ground Beef Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the composition of ground beef per 3 oz cooked serving, highlighting key nutrients.

Values are for 3 oz cooked, 85% lean (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	213	250	11%
Protein	22.1 g	26.0 g	44%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	14.4 g	17.0 g	19%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	230 mg	270 mg	5%
Saturated Fat	5.5 g	6.5 g	28%
Vitamin B12	2.13 mcg	2.50 mcg	89%
Zinc	5.1 mg	6.0 mg	46%
Iron	2.04 mg	2.40 mg	11%

About 0% of ground beef calories come from carbohydrates, 40% from protein and 60% from fat.

Ground Beef by Health Goal

The by-goal ratings section evaluates how ground beef aligns with common dietary objectives, such as muscle gain and weight management.

Goal	Rating	Why
Weight loss	Good	213 calories per serving; leaner cuts are better for weight loss
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Fair	Higher in saturated fat; leaner cuts are better for the heart
Muscle gain	Excellent	High-quality complete protein at 22.1 g per serving

Ground Beef and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Ground Beef contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Ground Beef Compares to Other Protein Foods

In the comparison table, ground beef is assessed against other protein foods to provide context for its nutritional value.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Ground Beef	250	26.0	17.0	6.5
Steak	206	27.0	10.0	3.8
Pork Chop	231	26.0	13.0	4.5
Ground Turkey	176	27.0	7.0	1.9

Ground Beef Myths, Checked

Lean ground beef has barely any fat , Misleading. Even 90% lean has about 10 g fat per 3 oz cooked; the percentage is by weight, not calories.

Red meat is always bad for you , Misleading. Unprocessed lean red meat in moderation provides iron, zinc and B12; processed meat is the bigger concern.

How to Track Ground Beef

With ground beef, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log ground beef accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of ground beef?

A 3 oz serving of ground beef contains 213 calories. This makes it a calorie-dense protein source suitable for various diets.

Is ground beef good for weight loss?

Ground beef can be part of a weight loss plan if consumed in moderation. Its high protein content may help with satiety, but portion control is essential.

Can people with diabetes eat ground beef?

People with diabetes can eat ground beef as it has 0 g of carbohydrates, meaning it does not raise blood sugar levels.

How much protein is in ground beef?

Ground beef provides 22.1 g of protein per 3 oz serving, making it an excellent source of high-quality protein for muscle maintenance and growth.

Is ground beef high in sugar?

Ground beef is not high in sugar, containing 0 g of sugar per serving. This makes it a suitable option for low-sugar diets.

How lean should ground beef be?

For a lean option, ground beef labeled as 85% lean is a good choice, balancing flavor and fat content. Leaner options are available, such as 90% or 95% lean.

Key Takeaways

• Ground beef contains 213 calories per 3 oz cooked serving.
• It has 22.1 g of protein, making it a robust protein source.
• Ground beef has 0 g of carbohydrates and sugar.
• It provides 5.5 g of saturated fat per serving.
• Key nutrients include 2.13 mcg of vitamin B12 and 5.1 mg of zinc.
• Ground beef is suitable for those monitoring carbohydrate intake.