Lean Ground Beef: Calories, Nutrition and Health Benefits

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A 4 oz (113 g) portion of raw 93/7 lean ground beef has about 172 calories, 23.6 g protein, 7.9 g fat, 0 g carbs and 75 mg sodium. Cooked, 3 oz of 93/7 crumbles is about 178 calories. 90/10 is higher, around 210 calories per 4 oz raw, so check the lean percentage on the pack.

Quick Nutrition Facts

Per 4 oz raw (113 g)

Nutrient	Amount
Calories	172 kcal
Protein	23.6g
Carbohydrates	0g
Fiber	0g
Sugars	0g
Fat	7.9g
Sodium	75 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

'Lean ground beef' on a US pack usually means 90/10 or 93/7, and the number matters more than the word lean. USDA lists raw 93/7 at 152 kcal and 7.0 g fat per 100 g, so a 4 oz (113 g) portion is about 172 kcal with 23.6 g protein. The 90/10 raw entry sits near 185 kcal per 100 g, about 210 kcal for 4 oz. Cooking removes water and fat, which is why cooked crumbles read higher per 100 g (209 kcal for 93/7) even though the portion you ate raw has not gained calories. Weigh the beef raw if you log from the pack, or log it cooked from the cooked entry, and do not mix the two. It has no carbs or fiber, so it adds protein, iron and zinc without moving blood sugar, and about 2.9 g of saturated fat per 100 g raw, which is within what the American Heart Association asks most adults to watch.

Myth Busters

MYTH #1: Lean ground beef is the same as ground beef with the fat drained off.

TRUTH: Lean is a fat percentage set when the beef is ground, such as 93/7 or 90/10. Draining cooked 80/20 beef removes some fat but it stays well above 93/7 and loses flavor with it. Beef, ground, 93% lean meat / 7% fat, raw (USDA SR Legacy, FDC 173110): GetFoodFacts mirror; Beef, ground, 90% lean meat / 10% fat, raw (USDA FDC 2514743): GetFoodFacts mirror

MYTH #2: 4 oz of raw and 4 oz of cooked ground beef have the same calories.

TRUTH: Raw 93/7 is 152 kcal per 100 g and cooked crumbles are 209 kcal per 100 g because water cooks off. A 4 oz raw portion shrinks to about 3 oz cooked, so the calories stay about the same but the weight changes. Beef, ground, 93% lean meat / 7% fat, raw (USDA SR Legacy, FDC 173110): GetFoodFacts mirror; Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned (USDA FDC 174755): GetFoodFacts mirror

MYTH #3: Lean beef is safe once it is browned on the outside.

TRUTH: USDA says ground beef needs an internal temperature of 160°F (71°C), measured with a thermometer, because grinding spreads surface bacteria through the meat. Color is not a reliable guide. Safe minimum internal temperatures: USDA Food Safety and Inspection Service

MYTH #4: Lean ground beef raises blood sugar.

TRUTH: It has 0 g carbohydrate per 100 g in the USDA entries, so it does not raise blood sugar by itself. Buns, rice, pasta and sauces served with it set the glucose response. Beef, ground, 93% lean meat / 7% fat, raw (USDA SR Legacy, FDC 173110): GetFoodFacts mirror; International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 172 kcal for 23.6 g protein per 4 oz raw is a good protein-to-calorie ratio, and protein keeps you full. The grade drops from A because 80/20 or oily pan cooking can double the fat. Beef, ground, 93% lean meat / 7% fat, raw (USDA SR Legacy, FDC 173110): GetFoodFacts mirror
Muscle Gain		23.6 g of complete protein per 4 oz with iron, zinc and B12, and cooked crumbles reach 28.9 g per 100 g. Beef, ground, 93% lean meat / 7% fat, raw (USDA SR Legacy, FDC 173110): GetFoodFacts mirror; Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned (USDA FDC 174755): GetFoodFacts mirror
Blood Sugar Control		0 g carbs and 0 g sugar per portion, so it does not raise glucose on its own. Beef, ground, 93% lean meat / 7% fat, raw (USDA SR Legacy, FDC 173110): GetFoodFacts mirror
Heart Health		About 2.9 g saturated fat per 100 g raw is moderate, and the American Heart Association advises keeping saturated fat low. Choose 93/7 over 80/20 and balance with vegetables. Beef, ground, 93% lean meat / 7% fat, raw (USDA SR Legacy, FDC 173110): GetFoodFacts mirror; Saturated fat: American Heart Association

PERSONALIZED NUTRITION

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Blood Sugar Response to Lean Ground Beef

Lean ground beef has no carbohydrate, so on its own it barely moves blood sugar. The protein can nudge insulin slightly, and the glucose curve you see after a burger or taco bowl comes from the bun, tortilla, rice or sauce. Beef, ground, 93% lean meat / 7% fat, raw (USDA SR Legacy, FDC 173110): GetFoodFacts mirror; International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care

Estimated Glucose Response (4 oz lean ground beef on its own)

Illustrative curve for a healthy adult. Beef alone has 0 g carbs, so the curve reflects the meal around it. Individual responses vary with portion, the food it is paired with, activity and metabolic health. Not medical advice.

How to flatten the spike

Serve it with vegetables or a salad and keep the starch portion small.
Use lettuce wraps, a half bun or a small tortilla if you track carbs.
Check sauces such as ketchup, barbecue and taco seasoning mixes, which carry the added sugar.
Eat the beef and vegetables first, then the starch.
Take a 10 to 15 minute walk after a large meal.

Cultural Significance

Ground beef became the default American weeknight protein in the 20th century, once grinders and supermarket packs made it cheap and quick. The 90/10 and 93/7 'lean' grades appear in nearly every US meat case next to 80/20, and they go into tacos, chili, meatloaf, bolognese and burgers. The same cut is called lean mince in the UK, where packs are labeled by fat percentage too, so the numbers on this page apply to 5% and 10% fat mince.

Compare & Substitute

Lean Ground Beef vs Similar Foods

Nutrient	Ground beef 90/10, raw (4 oz, 113 g)	Ground beef 80/20, raw (4 oz, 113 g)	Ground turkey 93/7, raw (4 oz, 113 g)
Calories	209 kcal	287 kcal	170 kcal
Protein	20.6g	19.4g	21.1g
Carbohydrates	0g	0g	0g
Fat	14.5g	22.6g	9.4g

Frequently Asked Questions

How many calories are in lean ground beef?

4 oz (113 g) of raw 93/7 lean ground beef has about 172 calories, 23.6 g protein and 7.9 g fat. Raw 90/10 is about 210 calories for the same weight.

How many calories are in 1 lb of lean ground beef?

One pound (454 g) of raw 93/7 has about 690 calories and 95 g protein. A pound of raw 90/10 has about 840 calories.

Are the calories different cooked and raw?

Per 100 g, cooked 93/7 crumbles are 209 kcal against 152 kcal raw because water cooks off. The total calories in the pan stay about the same, so log either the raw weight or the cooked weight with the matching entry.

Is lean ground beef high in protein?

Yes. 4 oz raw 93/7 has 23.6 g of protein, and 3 oz of cooked crumbles has about 24.6 g.

What temperature should lean ground beef be cooked to?

USDA recommends 160°F (71°C) internal temperature for ground beef, checked with a food thermometer.

Is 90/10 or 93/7 better for weight loss?

93/7 has about 40 fewer calories per 4 oz raw, with slightly more protein. 90/10 is juicier, so pick the one you will actually eat and weigh the portion.