Calories in Ground Beef: 80/20, 85/15, 90/10 and 93/7
How many calories are in ground beef – 80/20, 85/15, 90/10 and 93/7, per 3 oz, 4 oz and pound, raw vs cooked – plus protein, fat and burgers, tacos and chili.
Ground beef is in burgers, tacos, chili, meatballs and spaghetti sauce. It’s cheap, quick and full of protein. But the calories depend a lot on which package you pick: 80/20, 85/15, 90/10 or 93/7. So how many calories does ground beef have?
The short answer: 3 oz (85 g) of cooked 80/20 ground beef has about 231 calories, and 3 oz of cooked 90/10 about 196. Both have about 23–24 g of protein. A raw pound ranges from about 690 calories (93/7) to 1,150 (80/20). The difference is almost all fat.
Calories in ground beef by lean-to-fat ratio
Values for cooked beef are from the US Department of Agriculture (USDA FoodData Central); raw values are typical label values:
| Ground beef | 3 oz cooked (85 g) | 1 lb raw (454 g) | Protein, 3 oz cooked |
|---|---|---|---|
| 80/20 | 231 kcal | about 1,150 kcal | 23 g |
| 85/15 | about 215 kcal | about 980 kcal | 23 g |
| 90/10 | 196 kcal | about 800 kcal | 24 g |
| 93/7 | about 180 kcal | about 690 kcal | 24 g |
Tip: ground beef loses about a quarter of its weight when cooked, mostly water and fat. A 4 oz raw burger patty becomes about 3 oz cooked.
Ground beef nutrition facts
| Nutrient (per 100 g, cooked) | 80/20 | 90/10 |
|---|---|---|
| Calories | 272 kcal | 230 kcal |
| Protein | 27.0 g | 28.4 g |
| Fat | 17.4 g | 12.0 g |
| – of which saturated | 6.6 g | 4.7 g |
| Carbohydrates | 0 g | 0 g |
| Cholesterol | 89 mg | 89 mg |
| Potassium | 380 mg | 433 mg |
Ground beef is a great source of protein, iron, zinc and vitamin B12, with no carbs. The leaner the beef, the less saturated fat it has. Choosing 90/10 instead of 80/20 saves about 35 calories and 2 g of saturated fat per 3 oz – it adds up when you cook a pound.
Calories in ground beef dishes
| Dish | Portion | Calories |
|---|---|---|
| Burger patty, ¼ lb raw (80/20), cooked | 1 patty | about 230 kcal |
| Cheeseburger with bun and toppings | 1 burger | about 500–700 kcal |
| Beef tacos (2 hard shells, cheese, salsa) | 2 tacos | about 350–450 kcal |
| Chili with beans | 1 cup | about 250–350 kcal |
| Spaghetti bolognese | 1 plate | about 600–800 kcal |
| Meatballs (beef) | 3 medium | about 200–250 kcal |
| Shepherd’s pie | 1 serving | about 400–550 kcal |
Buns, cheese, sauces, pasta and tortillas often add more calories than the beef. A plate of spaghetti with meat sauce gets most of its calories from the pasta.
Is ground beef good for weight loss?
Lean ground beef can be. It’s rich in protein, which keeps you full, and it’s easy to cook in bulk for the week.
How to make it lighter:
- Choose 90/10 or 93/7 for most dishes.
- Drain the fat after browning and blot with a paper towel.
- Stretch it with vegetables, beans or lentils – in chili, tacos and sauces.
- Watch the extras: cheese, sour cream, buns and big portions of pasta.
- Keep portions to 3–4 oz cooked per person.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator. If you eat a lot of red meat, see our article on steak, which explains the health limits.
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You can also read how many calories are in a chicken thigh and try our high protein dinner ideas.
The bottom line
3 oz of cooked 80/20 ground beef has about 231 calories, and 90/10 about 196, both with 23–24 g of protein. A raw pound ranges from about 690 to 1,150 calories depending on the fat. Choose leaner beef, drain the fat, add vegetables or beans, and keep an eye on buns, cheese and pasta.
FAQ
How many calories are in 3 oz of cooked ground beef?
About 231 calories for 80/20 ground beef and about 196 for 90/10. Both have about 23–24 g of protein.
How many calories are in a pound of ground beef?
A pound of raw 80/20 ground beef has about 1,150 calories, 85/15 about 980, 90/10 about 800 and 93/7 about 690. Some fat cooks out, so you eat a bit less if you drain it.
What does 80/20 mean?
It means the meat is 80% lean and 20% fat by weight, before cooking. 90/10 is 90% lean and 10% fat. The higher the first number, the leaner the beef.
Should I count ground beef raw or cooked?
Either works, as long as you use matching values. Ground beef loses about a quarter of its weight when cooked, so 4 oz raw becomes about 3 oz cooked. Raw weight with raw values is the most accurate.
Is ground beef good for weight loss?
Lean ground beef can be. 90/10 or 93/7 gives you lots of protein for fewer calories. Drain the fat after browning, and use it in dishes with plenty of vegetables and beans.
Does draining the fat reduce calories?
Yes, a little. Pouring off the melted fat after browning removes some of it – most for fattier beef like 80/20. Blotting with paper towels removes a bit more.
