How many calories are in 100 g of cooked lean beef?

November 10, 2025 •

4 min read

According to nutritional data, a 100-gram serving of cooked extra-lean ground beef contains approximately 175 calories. Understanding how many calories are in 100 g of cooked lean beef is crucial for anyone tracking their dietary intake for weight management or muscle gain, as the exact number can vary based on the specific cut and preparation method. This guide provides a detailed look at the calorie content and other nutritional information to help you make informed food choices.

Quick Summary

The calorie count for 100g of cooked lean beef fluctuates based on the specific cut and fat percentage. Leaner selections, such as extra-lean ground beef or sirloin, offer a lower calorie option while still providing essential nutrients like protein, iron, and B vitamins. The cooking method, like grilling versus frying, also significantly influences the final caloric value.

Key Points

Calorie Variation: A 100g serving of cooked lean beef can range from approximately 175 to 212 calories, depending on the fat content of the specific cut.
Leanest Options: Extra-lean ground beef (95% lean) is one of the lowest-calorie options, containing around 175 calories per 100g when cooked.
Fat Matters Most: The fat-to-lean ratio is the primary determinant of the calorie count, as fat contains more than double the calories per gram compared to protein.
Cooking Method Impacts Calories: Cooking methods like grilling or broiling, which allow fat to drip away, result in a lower-calorie product than pan-frying, where fat remains.
Nutrient-Dense Protein Source: Beyond calories, lean beef is a rich source of high-quality protein, iron, zinc, and vitamin B12, supporting muscle maintenance and energy.
Promotes Satiety: The high protein content of lean beef helps you feel full and satisfied, which can be beneficial for managing weight and reducing overall calorie intake.

Understanding the Calorie Count in Lean Beef

When a calorie-conscious diet includes beef, opting for lean cuts is the first step towards a healthier meal. But the term "lean beef" itself covers a range of cuts with varying calorie and fat contents. Cooking further affects these numbers, as moisture evaporates and some fat may render out, altering the calorie density of the final 100-gram portion. A 100g serving of cooked, extra-lean ground beef (95% lean) typically contains around 175 calories, while a slightly less lean version (90% lean) might have closer to 204 calories. This difference is largely due to the varying fat percentages, which provide approximately 9 calories per gram compared to protein and carbs at 4 calories per gram.

Factors Affecting Calorie Content

Several elements beyond just the cut of beef play a role in the final calorie count. Being aware of these can help you better manage your nutritional goals.

Fat-to-Lean Ratio: This is the single most significant factor. The higher the percentage of lean meat (e.g., 95% vs. 80%), the lower the calorie count per 100g serving.
Cooking Method: Grilling, broiling, or roasting without added oil can reduce calories, as fat drips away from the meat. Pan-frying, especially with added oil, will increase the calorie count.
Added Ingredients: Sauces, marinades, or butter added during cooking can dramatically increase the total calories.
Animal Breed and Feed: The breed of cattle and its diet (e.g., grass-fed vs. grain-fed) can influence the fat composition and, therefore, the calorie content.

Calorie Comparison of Common Lean Beef Cuts

To provide a clearer picture, here is a comparison of the approximate calorie content for 100g of various cooked, lean beef cuts. Values are based on grilling or broiling with minimal added fat to highlight the difference in the cuts themselves.


Beef Cut (Cooked)	Approximate Calories per 100g	Protein (g)	Fat (g)
Extra-Lean Ground Beef (95/5)	175	29	5.5
Lean Ground Beef (90/10)	204	25	11
Sirloin Steak	150–200	24 (lean, raw weight)	3 (lean, raw weight)
Tenderloin Steak	150–200	~25 (estimated)	~6 (estimated)
Eye of Round Steak	~180 (estimated)	~33 (estimated)	~4 (estimated)

Note: Protein and fat grams can vary based on exact cut and cooking shrinkage. Sirloin and Tenderloin figures are based on published ranges for cooked steak.

The Health Benefits of Lean Beef

Beyond its calorie count, lean beef offers a wide range of health benefits that make it a valuable component of a balanced diet. Its nutrient density provides essential vitamins and minerals crucial for overall well-being.

Rich in high-quality protein: Lean beef is an excellent source of complete protein, containing all nine essential amino acids necessary for muscle repair, growth, and overall body function.

Promotes satiety: The high protein content in lean beef helps you feel fuller for longer, which can help manage appetite and reduce overall calorie intake throughout the day.

Excellent source of iron and B12: Lean beef is rich in heme iron, which is more easily absorbed by the body than the non-heme iron found in plant sources. It is also packed with vitamin B12, essential for nerve function and energy production.

Provides essential minerals: Beef contains crucial minerals like zinc, selenium, and phosphorus, which support immune function, metabolism, and bone health.

Cooking Methods to Maximize Health Benefits

How you cook your lean beef can make a significant difference in both its nutritional profile and calorie count. By choosing the right methods, you can minimize added fats and retain the meat's natural flavor and nutrients.

Grilling: This method allows excess fat to drip away, naturally lowering the total fat and calorie content. Use a light marinade rather than a heavy, sugary sauce.
Broiling: Similar to grilling, broiling cooks the meat quickly from above, causing fat to render off into the pan below.
Stir-frying: Use a small amount of a healthy oil, such as olive oil, and load up the dish with plenty of vegetables to increase fiber and volume while keeping calories in check.
Roasting: For larger cuts like a roast, trimming off all visible fat before cooking helps reduce the fat content. The dry heat allows moisture to evaporate while retaining flavor.
Pan-searing: When pan-searing ground beef, always drain the fat after browning. This simple step can significantly reduce the calories from fat.

A Note on Processed vs. Unprocessed Beef

It is important to distinguish between lean, unprocessed beef and processed beef products. Studies suggest that regularly consuming processed meats, which are often high in fat, sodium, and preservatives, can be associated with higher risks of certain health conditions. Conversely, lean, unprocessed beef, when consumed in moderation as part of a balanced diet, has been shown to support healthy weight loss and improve body composition. For example, the Beef WISE Study found that participants consuming lean beef as part of a higher-protein diet lost equal amounts of body weight and fat mass as those avoiding red meat.

Conclusion

While the exact number can vary by cut and cooking method, a 100g serving of cooked lean beef is generally a calorie-efficient, nutrient-dense source of protein. Options like extra-lean ground beef and sirloin steak are excellent choices for managing calorie intake while providing essential nutrients like iron, zinc, and vitamin B12. By choosing leaner cuts and opting for low-fat cooking methods like grilling or broiling, you can easily incorporate lean beef into a healthy, balanced diet for weight management and overall health. The key is to be mindful of your choices, prioritize unprocessed forms, and complement your meat with plenty of fiber-rich vegetables.

Helpful Resources

For a comprehensive database on food nutritional information, consult the USDA FoodData Central at https://fdc.nal.usda.gov/.

Frequently Asked Questions

Cooking beef does not add calories unless you add fat or oil during the process. While the total calories remain the same, the calorie density per gram increases as water weight is lost, making a cooked 100g portion higher in calories than a raw 100g portion.

Yes, lean ground beef can be an excellent option for weight loss. Its high protein content promotes satiety, helping to reduce overall calorie consumption. When choosing ground beef, opt for a leaner blend like 90/10 or 95/5 to minimize fat and calories.

According to USDA standards, lean beef cuts contain less than 10g total fat, less than 4.5g saturated fat, and less than or equal to 95mg cholesterol per serving. Examples include sirloin steak, tenderloin, and eye of round.

To reduce calories, choose leaner cuts and use cooking methods that allow fat to drain away, such as grilling, broiling, or roasting. When pan-frying, drain excess fat after browning the meat. Avoid adding butter or heavy, creamy sauces.

Yes, there is a noticeable difference. A 100g serving of cooked 90% lean ground beef has around 204 calories, while the same amount of 95% lean ground beef has about 175 calories. The 95% lean option is nearly 30 calories lower per 100g.

The total amount of protein does not change when beef is cooked, but the concentration of protein per gram increases as water is lost during the cooking process. Cooking also denatures the protein, making it easier for the body to digest.

In addition to high-quality protein, lean beef is a great source of essential micronutrients including iron, zinc, selenium, phosphorus, and B vitamins like B12.