Ground Beef Macros: Complete Nutrition Breakdown

Ground beef is one of the most versatile and popular protein sources in the American diet. From burgers to tacos to meatballs, ground beef delivers high-quality protein with a macro profile that varies dramatically based on the lean-to-fat ratio. Here’s your complete guide to ground beef nutrition.

Quick Macro Summary

Per 100g (90% lean ground beef, cooked, drained):

Macro	Amount
Calories	196 kcal
Protein	27g
Carbohydrates	0g
Fat	10g
Fiber	0g

Per typical serving (4 oz / 113g cooked):

Macro	Amount
Calories	221 kcal
Protein	30g
Carbohydrates	0g
Fat	11g

Ground Beef by Lean Percentage

The most important factor in ground beef macros is the lean-to-fat ratio. Here’s how they compare:

Per 100g Raw

Type	Calories	Protein	Fat	Common Uses
70/30	332	14g	30g	Juicy burgers
73/27	310	15g	27g	Burgers, meatloaf
80/20	254	17g	20g	All-purpose
85/15	215	19g	15g	Burgers, tacos
90/10	176	20g	10g	Healthier option
93/7	152	21g	7g	Lean cooking
96/4	137	22g	4g	Ultra-lean

Per 100g Cooked (Drained)

Cooking and draining reduces fat significantly:

Type	Calories	Protein	Fat	Fat Reduction
70/30	260	25g	17g	-43% fat
80/20	228	26g	14g	-30% fat
90/10	196	27g	10g	Minimal change
93/7	164	26g	6g	Minimal change

Key insight: Draining cooked ground beef removes significant fat from fattier grades, bringing 80/20 closer to 90/10 in final macros.

Detailed Nutritional Breakdown

Protein Quality

Ground beef provides complete, high-quality protein:

• Complete amino acids: All nine essential amino acids
• High bioavailability: Easily absorbed by the body
• Leucine-rich: ~2g per 100g, key for muscle building
• Creatine source: Naturally occurring in beef

Fat Profile (90/10, per 100g cooked)

Fat Type	Amount
Saturated fat	4g
Monounsaturated fat	4.5g
Polyunsaturated fat	0.4g
Trans fat	0.3g

Higher-fat ground beef has proportionally more saturated fat. Choose leaner grades if monitoring saturated fat intake.

Key Micronutrients

Ground beef is exceptionally nutrient-dense:

Nutrient	Per 100g (90/10)	% Daily Value
Vitamin B12	2.6mcg	108%
Zinc	6.3mg	57%
Selenium	18mcg	33%
Niacin (B3)	6mg	38%
Vitamin B6	0.4mg	24%
Iron (heme)	2.7mg	15%
Phosphorus	210mg	17%

Iron advantage: The iron in beef is heme iron, which absorbs 2-3x better than plant-based iron.

How to Choose Your Lean Percentage

For Fat Loss / Cutting

Best choice: 93/7 or 90/10

• Maximizes protein per calorie
• Lower fat leaves room for other sources
• Still flavorful when seasoned well

Per 4oz serving (93/7): 170 cal, 26g protein, 6g fat

For Muscle Building / Bulking

Best choice: 85/15 or 80/20

• Extra calories support surplus
• More fat = more flavor, better texture
• Easier to hit calorie goals

Per 4oz serving (80/20): 260 cal, 26g protein, 17g fat

For Balanced Maintenance

Best choice: 90/10

• Good balance of protein, fat, and flavor
• Versatile for any recipe
• Moderate calorie density

For Keto / Low-Carb

Best choice: 80/20 or 73/27

• Higher fat supports ketosis
• Zero carbs
• Satisfying and flavorful

Raw vs. Cooked Weight Conversion

Ground beef loses weight during cooking due to fat rendering and moisture loss:

Original Raw	Approximate Cooked	Weight Loss
4 oz (113g)	3 oz (85g)	~25%
1 lb (454g)	12 oz (340g)	~25%

Tracking tip: If weighing raw, use raw nutrition data. If weighing cooked, use cooked data. Don’t mix them up — it causes significant tracking errors.

Draining Impact

Draining fat after cooking (for tacos, casseroles, etc.) removes:

• 25-45% of fat from 70/30 and 80/20
• 10-20% of fat from leaner grades
• Minimal protein loss (stays with meat)

Best practice for tracking: If draining, look for “cooked and drained” nutrition data or estimate fat reduction.

How Ground Beef Fits Your Macro Diet

Sample Cutting Meal

93/7 Taco Bowl: 4oz lean ground beef + ½ cup black beans + salsa + lettuce + tomato = 340 cal, 35g protein, 30g carbs, 8g fat

Sample Bulking Meal

80/20 Burger Plate: 6oz ground beef patty + cheese + whole wheat bun + sweet potato fries = 750 cal, 45g protein, 55g carbs, 38g fat

Sample Keto Meal

80/20 Cheeseburger Bowl: 5oz ground beef + cheese + bacon + lettuce + avocado + keto-friendly sauce = 650 cal, 40g protein, 5g carbs, 52g fat

Sample Meal Prep

90/10 Batch Cook: 2 lbs ground beef cooked with taco seasoning = 8 servings Per serving: 165 cal, 22g protein, 1g carbs, 8g fat

Meal Ideas Using Ground Beef

High-Protein Meals

1. Beef and Broccoli Bowl: Seasoned ground beef over rice with steamed broccoli
2. Stuffed Bell Peppers: Ground beef + rice + cheese stuffed in peppers, baked
3. Korean Beef Bowl: Ground beef with gochujang, served over rice with vegetables

Meal Prep Ideas

1. Taco Meat: Season 2 lbs with taco seasoning for the week
2. Meatballs: Batch bake and freeze for quick meals
3. Bolognese Sauce: Make a large batch for pasta throughout the week

Quick Recipes

• One-Pot Chili: Ground beef + beans + tomatoes + spices
• Beef Lettuce Wraps: Seasoned beef in butter lettuce cups
• Quick Tacos: Taco meat + cheese + toppings in hard or soft shells
• Stroganoff: Ground beef + mushrooms + sour cream over egg noodles

Comparison to Other Ground Proteins

Protein (per 100g cooked)	Calories	Protein	Fat	Cost
Ground beef 90/10	196	27g	10g	$$
Ground beef 80/20	228	26g	14g	$
Ground turkey 93/7	170	27g	7g	$$
Ground chicken	165	27g	8g	$$
Ground pork	252	26g	17g	$
Ground bison	175	28g	7g	$$$
Ground lamb	283	25g	20g	$$$

Key insight: Lean ground beef (90/10) competes well with ground turkey nutritionally while offering superior flavor for many applications.

Tips for Tracking Ground Beef Macros

Weighing Accuracy

1. Decide raw or cooked — pick one method and stick to it
2. Use the right data — raw beef ≠ cooked beef in databases
3. Note if drained — significantly affects fat content

Common Serving Sizes

Serving	Raw Weight	Cooked Weight	Calories (90/10)
Small patty	3 oz	2.25 oz	125
Medium patty	4 oz	3 oz	165
Large patty	6 oz	4.5 oz	250
Taco serving	2 oz cooked	-	110

Restaurant Estimates

• Fast food burger patty: ~2-3oz cooked (usually 70-80/20)
• Restaurant burger: ~6-8oz raw, 4.5-6oz cooked
• Taco Bell beef: ~2oz per taco
• Chipotle: ~4oz per serving

Buying Guide

Best Options for Macro Tracking

1. Fresh ground beef: Most accurate labeling
2. 93/7 for cutting: Maximum protein efficiency
3. 85/15 for general use: Balance of macros and flavor
4. Family packs: Most economical for meal prep

Quality Indicators

• Color: Bright red (exterior) to purplish-red (interior)
• Texture: Moist but not slimy
• Sell-by date: Use within 1-2 days of purchase
• Fat marbling: Should match labeled percentage

Grass-Fed vs. Grain-Fed

Factor	Grass-Fed	Grain-Fed
Protein	Same	Same
Total fat	Same	Same
Omega-3	2-5x higher	Lower
CLA	Higher	Lower
Price	50-100% more	Standard
Taste	Gamier, leaner	Richer, fattier

Macros are nearly identical. Grass-fed has slightly better fat quality but costs more.

Common Ground Beef Questions

How much ground beef should I eat daily? For active adults, 4-8oz of ground beef provides 25-50g of protein. Vary your protein sources throughout the week for nutritional diversity.

Is ground beef healthy? Yes — ground beef provides high-quality protein, iron, B12, and zinc. Choose leaner grades (90/10 or leaner) to reduce saturated fat. Balance with vegetables and whole grains.

Does draining reduce protein? No — protein stays with the meat. Draining removes primarily fat (and some liquid). Leaner grades lose less when drained.

80/20 vs 90/10 — which is better? Depends on goals:

• 90/10 for cutting (more protein per calorie)
• 80/20 for bulking or keto (more calories/fat)
• Both are nutritious when they fit your macros

Can I eat ground beef on a diet? Absolutely. Lean ground beef (93/7 or 90/10) is an excellent protein source for any calorie-controlled diet. One 4oz serving of 93/7 provides 26g protein for only 170 calories.

The Bottom Line

Ground beef macros vary dramatically by lean percentage, from 152 calories (96/4) to 332 calories (70/30) per 100g raw. For most macro-focused diets, 90/10 offers the best balance of protein efficiency and flavor. Leaner grades excel for cutting, while fattier options work well for bulking and keto. Always track based on whether you’re weighing raw or cooked, and adjust for draining.

Macro summary (4oz 90/10, cooked):

• Calories: 221
• Protein: 30g (excellent)
• Fat: 11g (moderate)
• Carbs: 0g