How many calories are in 10 percent fat beef?

January 8, 2026 •

3 min read

According to USDA data, 100 grams of raw 10 percent fat beef (90/10 lean) contains approximately 176 calories. The exact calorie count will change depending on how the beef is cooked, as some fat may render and be drained off during the cooking process.

Quick Summary

This article explores the caloric content of 10 percent fat beef, detailing how cooking methods affect the final nutritional value. It includes a comparison with fattier cuts and practical advice for incorporating it into a balanced diet.

Key Points

Raw Calories: 100g (3.5oz) of raw 90/10 ground beef contains approximately 176 calories, with the majority derived from protein and fat.
Cooked Calories: Calorie content decreases upon cooking as rendered fat is drained; a 3oz pan-broiled patty is about 173 calories.
Cooking Method Matters: Draining fat after browning or using a wire rack for baking can significantly reduce the final calorie count of cooked beef.
Leanness vs. Fat: 90/10 beef has considerably fewer calories than fattier 80/20 beef, making it a better choice for weight management.
Nutrient-Dense: Despite being leaner, 10% fat beef remains a great source of high-quality protein, iron, zinc, and vitamin B12.
Versatile for Recipes: Its balance of leanness and flavor makes 90/10 ideal for recipes where excess grease is undesirable, such as tacos and sauces.

Understanding the Calorie Count in 90/10 Ground Beef

For those tracking their nutritional intake, understanding the caloric content of different meat cuts is crucial. Ground beef with a 90/10 lean-to-fat ratio (meaning 90% lean meat and 10% fat) is a popular choice for its balance of flavor and leanness. The calorie count, however, is not a single, fixed number and can vary based on whether the meat is raw or cooked.

Calories in Raw 10 Percent Fat Beef

In its raw state, 10 percent fat beef contains a certain amount of fat and protein, which contribute to its calorie total. For every 100 grams (about 3.5 ounces) of raw 90/10 ground beef, there are roughly 176 calories. The breakdown of these calories reveals that a significant portion comes from the fat content, given that fat provides 9 calories per gram, while protein provides 4 calories per gram.

The Impact of Cooking on Calories

When 10 percent fat beef is cooked, its nutritional profile changes. The most significant change comes from the fat that is rendered during cooking. If this excess fat is drained away, the final cooked product will have fewer calories per serving than the raw beef. The exact amount of calorie reduction depends on the cooking method.

Pan-broiled: For a 3-ounce (about 85g) cooked patty, the calorie count can be around 173 calories, with some fat being drained off.
Pan-browned crumbles: A 3-ounce serving of cooked, pan-browned crumbles can contain around 196 calories, accounting for some fat loss.
Baked loaf: For meatloaf cooked from 90/10 beef, a 3-ounce serving contains approximately 182 calories.

Cooking Methods and Calorie Control

To manage the calorie and fat content of your 10 percent fat beef, the cooking method is key. Here is a brief guide to different approaches:

Drain the fat: After browning ground beef in a skillet, use a spoon to scoop out the rendered fat or pour the cooked meat into a colander to drain. This simple step can significantly reduce the total calories.
Use a wire rack: When baking burgers or meatloaf, cooking the beef on a wire rack allows the fat to drip away, preventing the meat from reabsorbing it.
Choose the right recipe: For dishes where fat adds moisture (like meatloaf), a mid-range lean-to-fat ratio like 90/10 is ideal. For dishes where fat can be easily drained, like tacos or sauces, leaner beef is often preferred.

Comparison: 90/10 vs. Other Ground Beef Ratios

To better understand the nutritional context, it's helpful to compare 90/10 beef with other common fat ratios, specifically the popular 80/20. The difference in calorie content is substantial.


Feature	90/10 Ground Beef (10% fat)	80/20 Ground Beef (20% fat)
Calories (per 100g, cooked)	~173-196 calories	~288 calories
Flavor	Still flavorful, but less juicy than 80/20	Very juicy and full of flavor due to higher fat content
Best for	Sauces, tacos, casseroles, or dishes where less grease is desired	Burgers, meatballs, or dishes where extra moisture and flavor are key
Cooking	Releases less fat, often doesn't require draining	Releases a significant amount of fat, usually requires draining

Nutritional Benefits of 90/10 Beef

Beyond the calorie count, 10 percent fat beef is a nutrient-dense food. It is an excellent source of high-quality protein, which is essential for building and repairing tissues. It also provides a range of essential vitamins and minerals, including:

Vitamin B12: Crucial for nerve function and the production of red blood cells.
Zinc: Important for immune function, protein synthesis, and wound healing.
Iron: Necessary for transporting oxygen in the blood.
Selenium: An antioxidant that helps protect cells from damage.

Conclusion

For those seeking a healthier yet flavorful option for their ground beef recipes, 10 percent fat beef is an excellent choice. By understanding its calorie content—approximately 176 calories per 100g raw and less when cooked—and employing mindful cooking techniques, you can effectively manage your dietary intake without sacrificing taste. The leaner profile of 90/10 ground beef, combined with its rich nutrient density, makes it a versatile and nutritious addition to a balanced diet. Its lower fat and calorie profile, particularly compared to fattier cuts like 80/20, offers a significant advantage for those focused on weight management or heart health.

Outbound Link to Authoritative Source: For more detailed nutritional data on various beef products, the USDA FoodData Central database is an excellent resource: https://fdc.nal.usda.gov/

Frequently Asked Questions

To calculate the calories, you can reference the USDA's nutrition database, which provides data for 90% lean/10% fat beef. For raw beef, a 100-gram portion contains approximately 176 calories. After cooking and draining, the calorie count will be lower due to the loss of fat.

Yes, draining the fat is an effective way to reduce the calorie content of cooked ground beef. Fat is calorie-dense (9 calories per gram), so removing the rendered fat will lower the total calories in the final dish.

For calorie-conscious individuals, 10 percent fat beef is a healthier choice. Per 100 grams, it contains roughly 100 fewer calories than 20 percent fat beef (80/20), along with less saturated fat.

90/10 ground beef is a fantastic source of protein. A typical 100-gram serving (cooked) contains a high amount of high-quality protein, which is vital for muscle maintenance and overall health.

Cooking mainly affects the water and fat content. While the weight and fat percentage of the meat change, the density of nutrients like protein, vitamins, and minerals in the remaining cooked portion actually increases.

To minimize calories, cook the beef by pan-broiling and draining the fat, or bake it on a wire rack so the fat can drip away. These methods prevent the meat from sitting in and reabsorbing the rendered fat.

While 10 percent fat beef can be used for burgers, it will be less juicy than fattier versions like 80/20. To prevent it from drying out, some cooks add moisture-retaining ingredients like breadcrumbs or eggs, especially when cooking well-done.