Ground Beef Macros: The Complete Nutrition Guide
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
- Beef and Broccoli Bowl: Seasoned ground beef over rice with steamed broccoli
- Stuffed Bell Peppers: Ground beef + rice + cheese stuffed in peppers, baked
- Korean Beef Bowl: Ground beef with gochujang, served over rice with vegetables
Meal Prep Ideas
- Taco Meat: Season 2 lbs with taco seasoning for the week
- Meatballs: Batch bake and freeze for quick meals
- 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
- Decide raw or cooked — pick one method and stick to it
- Use the right data — raw beef ≠ cooked beef in databases
- 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
- Fresh ground beef: Most accurate labeling
- 93/7 for cutting: Maximum protein efficiency
- 85/15 for general use: Balance of macros and flavor
- 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