Calories in Ground Beef: Full Nutrition Breakdown
Ground beef calories range from 172 to 254 kcal per 3.5 oz depending on leanness. Full breakdown by fat percentage with FAQ.
Ground beef is one of the most versatile proteins in home cooking, used in everything from burgers to tacos to pasta sauces. Its calorie and fat content varies significantly based on the lean-to-fat ratio. Here is a complete breakdown of ground beef nutrition by leanness level, all based on cooked (pan-browned, crumbled, drained) servings.
Calories by leanness (cooked, 3.5 oz / 100 g):
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| 73/27 (regular) | ~100 g | 270 kcal | 25 g | 18 g | 7 g | 87 mg |
| 80/20 | ~100 g | 254 kcal | 26 g | 16 g | 6.2 g | 87 mg |
| 85/15 | ~100 g | 232 kcal | 27 g | 13 g | 5.1 g | 86 mg |
| 90/10 | ~100 g | 204 kcal | 29 g | 10 g | 3.9 g | 84 mg |
| 93/7 (extra lean) | ~100 g | 172 kcal | 29 g | 6 g | 2.6 g | 81 mg |
Ground beef is also a strong source of iron, zinc, vitamin B12, and niacin, all essential nutrients that support red blood cell production and energy metabolism.
Frequently Asked Questions (FAQ)
What is the calorie difference between 80/20 and 90/10 ground beef?
A 3.5 oz cooked serving of 80/20 ground beef contains approximately 254 calories with 16 grams of fat, while 90/10 has about 204 calories with 10 grams of fat. That is a difference of roughly 50 calories and 6 grams of fat per serving, which can add up significantly over multiple meals.
Does draining the fat after cooking reduce calories?
Yes, draining and blotting cooked ground beef can reduce its calorie and fat content noticeably. Studies show draining and rinsing 80/20 ground beef can remove about 35-45% of the fat, bringing its nutritional profile closer to that of 90/10 beef, though the exact reduction depends on your draining method.
How much does ground beef shrink when cooked?
Ground beef typically loses 25-30% of its weight during cooking from fat rendering and moisture loss. A 1-pound (454 g) raw portion of 80/20 ground beef will yield roughly 12 oz (340 g) of cooked meat. Always weigh portions after cooking for the most accurate calorie tracking.
Which ground beef leanness is best for weight loss?
For weight loss, 93/7 or 90/10 ground beef is the best choice, delivering 29 grams of protein per 3.5 oz serving with significantly less fat than fattier blends. The extra-lean 93/7 option has nearly 50% fewer calories from fat compared to 80/20, making it much easier to stay within a calorie deficit.
Is grass-fed ground beef lower in calories than regular?
Grass-fed and grain-fed ground beef of the same leanness ratio have very similar calorie counts. The main nutritional difference is in fat composition — grass-fed beef tends to contain more omega-3 fatty acids and conjugated linoleic acid (CLA), while the total calorie and protein content per serving remains essentially the same.
What is the calorie difference between 80/20 and 90/10 ground beef?
Does draining the fat after cooking reduce calories?
How much does ground beef shrink when cooked?
Which ground beef leanness is best for weight loss?
Is grass-fed ground beef lower in calories than regular?
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