How many calories are in 20 percent ground beef?

December 29, 2025 •

3 min read

According to USDA data, one pound of raw 80/20 ground beef contains approximately 1,152 calories. This article breaks down how many calories are in 20 percent ground beef when both raw and cooked, exploring how preparation methods impact the final nutritional count.

Quick Summary

A 100g serving of cooked 80/20 ground beef contains roughly 288 calories, with the value changing significantly based on cooking method and fat drainage. The higher fat percentage contributes substantially to the overall calorie count.

Key Points

Raw vs. Cooked Calories: Raw 80/20 beef has about 1,152 calories per pound, but cooking and draining the fat significantly reduces the total calories of the portion consumed.
Calorie Density Increases: While the total calorie count drops, the calorie density per ounce of cooked beef increases because water is lost during cooking.
Fat and Calories: Fat contains over twice as many calories per gram as protein, making the fat content the primary driver of calorie count in ground beef.
Cooking Method Matters: Methods like grilling or pan-browning with proper drainage are effective for reducing the fat and calorie content of 80/20 beef.
Leaner Alternatives: For those prioritizing a lower-calorie and lower-saturated-fat diet, leaner options like 90/10 or 95/5 are a better choice.
Incorporate into a Healthy Diet: 80/20 beef can be enjoyed as part of a healthy diet in moderation, especially when paired with vegetables and cooked to minimize fat content.

The Raw and Cooked Calorie Difference

It is a common misconception that the calorie count for ground beef is static. In reality, the final number depends heavily on how it is prepared, especially for fattier blends like 80/20 (80% lean, 20% fat). The labels on raw ground beef provide a starting point, but the act of cooking and draining renders a portion of the fat away, altering the nutritional profile of the final product.

Raw 80/20 Ground Beef Nutrition

Before cooking, a 4-ounce (112g) serving of raw 80/20 ground beef contains roughly 287 calories and 22.6g of fat. For a full one-pound package, the total comes to about 1,152 calories. These figures are based on the total content of the raw meat before any fat is rendered and discarded.

Cooked 80/20 Ground Beef: A New Calculation

As ground beef cooks, it loses both water and fat, causing its weight to decrease by about 25%. This means a 4-ounce raw patty might become a 3-ounce cooked one. The loss of fat directly reduces the total calorie count of the final portion consumed. For example, a 3.5-ounce (100g) serving of pan-browned, cooked 80/20 ground beef is about 288 calories, compared to the 254 calories per 100g of raw 80/20 beef. This seeming increase in calorie density per gram is due to the concentration of nutrients as water evaporates. However, if a significant amount of fat is drained, the total caloric intake from that initial raw portion is reduced. A cooked and drained 3-ounce portion of crumbles, for instance, may only have 231 calories.

Calorie Comparison: 80/20 vs. Leaner Cuts

The fat-to-protein ratio has a massive impact on calories. Fat is more calorie-dense, providing 9 calories per gram compared to protein's 4 calories per gram. This means that even a small percentage difference in fat can lead to a significant difference in the total calorie count. Choosing a leaner cut can be a simple way to reduce your intake of both calories and saturated fat.


Ground Beef Ratio	Calories (per 100g / 3.5oz, cooked)	Saturated Fat (per 100g)	Notes
80/20 (20% Fat)	Approx. 288 kcal	High	Richer flavor, more juicy. Ideal for burgers or when draining fat.
90/10 (10% Fat)	Approx. 217 kcal	Medium	Good balance of flavor and leanness. Versatile for many dishes.
95/5 (5% Fat)	Approx. 137 kcal	Low	Lowest calorie option, but can be less flavorful and drier. Best for calorie-conscious diets.

Cooking Techniques to Reduce Calories

While 80/20 ground beef is known for its flavor, there are several simple cooking methods to minimize its calorie count.

Drain the fat thoroughly: After browning the ground beef in a skillet, use a spoon to remove the rendered fat before adding other ingredients. This simple step can remove a significant portion of the calories.
Blotting: If making patties or meatballs, use paper towels to blot away excess grease from the surface after cooking. This can further reduce the final fat content.
Rinsing: For recipes like tacos or chili where the beef is crumbled, some individuals opt to rinse the cooked meat under hot water to wash away even more fat. While effective, this can also wash away some flavor.
Choose a cooking method that promotes draining: Grilling or broiling allows fat to drip away naturally, reducing the amount of fat you consume compared to frying in a pan without draining.

Is 80/20 Ground Beef a Healthy Choice?

Deciding whether 80/20 ground beef is a healthy choice depends on your overall dietary goals and consumption patterns. For those monitoring calorie and saturated fat intake for weight management or heart health, leaner options are preferable, especially for frequent consumption. However, 80/20 offers superior flavor and moisture, making it a favorite for many dishes like burgers and meatballs. It is also a great source of essential nutrients like protein, iron, and B vitamins. The key is moderation. By using calorie-reducing cooking techniques and pairing it with fiber-rich vegetables, you can incorporate 80/20 ground beef into a balanced and healthy diet. You can learn more about how different fat percentages affect nutrition and heart health from authoritative sources like the NIH: https://pmc.ncbi.nlm.nih.gov/articles/PMC9861690/.

Conclusion

While the raw nutritional label of 80/20 ground beef might seem daunting, the number of calories you actually consume can be controlled through cooking. Draining and blotting excess fat can substantially lower the final calorie count. For health-conscious individuals, balancing the rich flavor of 80/20 with mindful portion sizes and effective cooking techniques is a practical approach. Those seeking the lowest calorie options should consistently opt for leaner varieties, but a moderate amount of 80/20 beef, prepared correctly, can certainly fit into a nutritious diet.

Frequently Asked Questions

Yes, absolutely. Since fat is the most calorie-dense macronutrient, draining the rendered fat after cooking removes a significant portion of the total calories from the meat.

To get the most accurate count, weigh your ground beef raw and use the nutritional information for the raw product. After cooking and draining, the calories will be lower due to the fat loss, so consider your fat drainage method when estimating the final amount.

80/20 ground beef is higher in fat and calories than leaner cuts, so it should be consumed in moderation, especially for those watching their saturated fat intake. However, it is a good source of protein and essential nutrients like iron and B12.

Ground beef loses weight during the cooking process primarily because of water evaporation. Fat also renders out, which further decreases the total weight.

The calorie difference is substantial. Per 100g cooked, 80/20 ground beef has roughly 288 calories, while 90/10 has about 217 calories. The higher fat content in the 80/20 blend accounts for the increased calories.

Grilling, broiling, or pan-browning with thorough draining are effective methods for reducing calories. For pan-cooked crumbles, some opt to rinse them with hot water after draining to remove even more fat.

80/20 ground beef is a rich source of high-quality protein and provides essential vitamins and minerals, including iron, zinc, and Vitamin B12, crucial for energy production and overall health.