How Many Calories in a Pound of Ground Beef? Know Before You Cook
A lot of people eat ground beef to get protein, but how many calories it has depends on how much fat it has. Depending on fat content and whether it’s raw or cooked, a pound of ground beef typically ranges from ~600 to ~1300 calories.
It also has protein, iron, B12, and iron. It helps to know how many calories are in food whether you're trying to build muscle or lose weight. It tells you about lean types and how they can be good for your health.
How Many Calories in a Pound of Ground Beef?
Every day, a lot of people eat ground beef. The calories depend on how much fat there is. A pound of raw ground beef contains between ~688 and ~1327 calories, depending on fat content. In this section, we talk about how cooking changes the number of calories and how different amounts of fat change the number of calories.
Calorie Breakdown by Fat Percentage
Ground beef has more calories when it has more fat in it. There are about these many calories in a raw pound:
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75% lean (25% fat): Around 1327 calories
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80% lean (20% fat): About 1152 calories
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93% lean (7% fat): Roughly 688 calories
These numbers are helpful when choosing the right type of beef for your diet.
Why Do Calories Differ in Ground Beef?
Fat contributes more calories per gram than protein or carbohydrates, which is why fattier meats have higher calorie content. Caloric counts change when you cook because you lose fat and water.
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Fat adds extra calories: 1 gram of fat = 9 calories, more than protein
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Cooking shrinks the meat: Some fat melts away, so it weighs less after cooking
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Different cuts give different results: Ground chuck has more fat than ground round
Is Ground Beef Healthy to Lose Weight?
If you want to lose weight, choose lean ground beef. Many good things for you are in it, like niacin, iron, zinc, and protein. If you cook it right, it can be a part of many healthy diets.
How Ground Beef Supports Weight Loss Goals
When combined with a calorie-controlled diet and exercise, protein-rich foods may support weight loss and muscle maintenance.
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High in protein: Fills you up and keeps your muscles strong
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Good source of iron and B12: Helps prevent tiredness
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Low in carbs and sugar: Works for keto and low-carb diets
Tips to Make Ground Beef Work for Your Diet
Choosing lean meat and cooking it carefully can help you keep your calories in check.
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Go for 90% or 93% lean beef: Less fat means fewer calories
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Skip the oil: Try grilling or pan-cooking with no extra fat
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Add vegetables: They make meals filling without many extra calories mg
How Many Calories Are in 93% Lean, 7% Fat Ground Beef?
This lean beef is great for people who are watching their weight. Still, it's good for you and works with many diets.
Nutritional Snapshot of 93/7 Ground Beef
In a pound of raw 93/7 beef, there are around 688 calories.
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24g of protein per 4 oz: Great for your muscles
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8g of fat per 4 oz: Lower than fattier options
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Rich in niacin and B12: Supports energy and brain health
Why 93/7 Is a Smart Choice
That lean meat you eat is good for you and gives your body what it needs.
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Great for weight control: Fewer calories, more protein
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Easy to cook with: Works in tacos, stir-fries, or bowls
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Nutrient-packed: Supports energy and immune health
What Can FullyHealthy Do for You?
FullyHealthy is a useful online store that sells beef snacks that are suitable for AIP, Paleo, and gluten-free diets. With simple, nutrient-dense ingredients, these snacks are great for busy people who want to eat healthy on the go.
AIP- and Paleo-Friendly Beef Snacks Available
There are tasty beef snacks at FullyHealthy that are made with grass-fed meat and good for you ingredients.
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EPIC Beef Apple & Uncured Bacon Bar: Made with grass-fed beef, organic apples, and uncured bacon
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Wild Zora Italian Beef Veggie Bar: Contains grass-fed beef, herbs, spinach, and fruit
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EPIC Wagyu Steak Strip: Offers rich flavor from 100% grass-fed Wagyu beef
Why Choose FullyHealthy?
These snacks are tasty and good for people who have to follow certain diets, and they were made that way.
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Supports clean eating: AIP-compliant and paleo-friendly
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Easy to grab: Great for travel, work, or pre/post-workout
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Low sugar and carbs: Helps manage energy and hunger
Final Thoughts
It depends on how much fat it has, but ground beef can be used in many ways and is good for you in many ways. It helps to plan better meals when you know how many calories something has, whether you eat it raw or cooked.
Foods that are low in calories, like 93% beef, have more protein, iron, and niacin. Pick the right cut for your goals, whether they are to lose weight, get stronger, or just eat better.
FAQs
Can I eat beef and still lose weight?
Yes, especially if you pick lean ground beef. It’s a healthy food with protein and low carbs.
Is chicken healthier than beef?
Chicken has fewer calories, but ground beef provides more iron and niacin, which are important for energy metabolism.
What is the lowest calorie meat?
93% lean ground beef is lower in calories compared to fattier options, with around 170–180 calories per 4 oz cooked serving. Other low-calorie options include raw chicken and fish.
Does ground beef lose calories when cooked?
Yes, cooking reduces water and fat, so raw beef appears to have more calories by weight due to water and fat loss during cooking; per cooked ounce, the calorie content increases.
Is ground beef a good food?
Yes, it’s rich in mg, niacin, and protein. Choose lean cuts for better balance.
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