Calories in Ground Beef
and Nutrition Facts

How to Cook Ground Beef Dished to Get Fewer Calories

How many calories in ground beef? See below, the ground beef calories for the different serving sizes. We provide you with ground beef nutrition facts to help you lose weight and eat a healthy diet.

The ground beef or mince meat calories depend on the fat content in the meat. So, how you choose and cook meat is very important.




General rule: choose lean ground beef only to start with, pan-brown (or dry fry) where possible. Browning is the process of partially cooking meat to help remove excessive fat. When pan browning ground beef, preheat the frying pan slightly to avoid sticking, do not add any oil, stir the meat during the cooking. When the meat has browned and released its juices and fat (about 5-10 minutes but depends on quantity), remove the pan from the heat and drain off the excess fat. Then continue to cook the beef according to your recipe.

Enjoy losing weight with our ground beef diet recipes below

For burgers made with ground beef, broiling ground beef (broiling is a grilling under dry heat) rather then pan-broiling it (grilling in the pan in high heat), will give less calories as the fat will drip off from the meat rather then soak into it.



Calories in Ground Beef, Crumbles, Cooked, Pan-Browned

Types of Ground BeefCalories per
3.5 oz, 100g
70% lean meat / 30% fat

75% lean meat / 25% fat

80% lean meat / 20% fat

85% lean meat / 15% fat

90% lean meat / 10% fat

95% lean meat / 5% fat
270 kcal

277 kcal

272 kcal

256 kcal

230 kcal

193 kcal


Calories in Ground Beef, Loaf, Cooked, Baked

Types of Ground BeefCalories per
3.5 oz, 100g
70% lean meat / 30% fat

75% lean meat / 25% fat

80% lean meat / 20% fat

85% lean meat / 15% fat

90% lean meat / 10% fat

95% lean meat / 5% fat
241 kcal

254 kcal

254 kcal

240 kcal

214 kcal

174 kcal


Calories in Ground Beef, Patty Cooked, Pan-Broiled*

Types of Ground BeefCalories per
3.5 oz, 100g
70% lean meat / 30% fat

75% lean meat / 25% fat

80% lean meat / 20% fat

85% lean meat / 15% fat

90% lean meat / 10% fat

95% lean meat / 5% fat
238 kcal

248 kcal

246 kcal

232 kcal

204 kcal

164 kcal

*Pan-broiled patty or grilled in the pan with above dry heat.


Calories in Ground Beef, Patty, Cooked, Broiled**

Types of Ground BeefCalories per
3.5 oz, 100g
70% lean meat / 30% fat

75% lean meat / 25% fat

80% lean meat / 20% fat

85% lean meat / 15% fat

90% lean meat / 10% fat

95% lean meat / 5% fat
273 kcal

278 kcal

271 kcal

250 kcal

217 kcal

171 kcal

**Broiled patty or grilled with above dry heat.


Ground Beef Nutrition Facts

Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned
Nutritional value per 100 g (3.5 oz)
Proximates:
Water62.58 g
Energy807 kJ (193 kcal)
Carbohydrates0 g
Sugars0 g
Total Fat:7.58 g
saturated fat3.441 g
monounsaturated fat3.145 g
polyunsaturated fat0.377 g
Cholesterol89 mg
Protein29.17 g
Minerals:
Calcium, Ca9 mg (1 %)
Iron, Fe3.23 mg (18 %)
Magnesium, Mg28 mg (7 %)
Phosphorus, P263 mg (26 %)
Potassium, K459 mg (10 %)
Zinc, Zn7.06 mg (47 %)
Copper, Cu0.106 mg (5 %)
Manganese, Mn0.013 mg (1 %)
Selenium, Se21.1 mcg (30 %)
Vitamins:
Vitamin C0 mg
Thiamine (Vit. B1)0.042 mg (3 %)
Riboflavin (Vit. B2)0.195 mg (11 %)
Niacin (Vit. B3)7.290 mg (36 %)
Pantothenic acid (B5)0.808 mg (8 %)
Vitamin B60.428 mg (21 %)
Folate (Vit. B9)7 mcg (2 %)
Vitamin B122.64 mcg (44 %)
Vitamin A0 IU (0 %)
Vitamin E0.40 mg (2 %)
Vitamin K1.4 mcg (2 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko





Easy Ground Beef Recipes

Gourmet Beef Burgers

Gourmet Beef Burger Recipe
This grilled burger recipe is easy and quick to prepare and you can have your dinner or lunch ready in just 20 min. It contains 387 calories and 4g of net carbs, which makes it suitable for a low carb high protein diet. The recipe is a good source of vitamin A, vitamin C, folate, etc.


Italian Meatball Soup Recipe

Italian Meatball Soup
Our delicious Italian meatball soup uses lean mince beef to make the meatballs. Cooking time 30 min. Our soup recipe provides 248 kcal, 7g of net carbs per one portion and suitable for a low carb high protein diet.



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