How many calories are in 200 grams of 90 10 ground beef?

December 31, 2025 •

4 min read

According to USDA data, 200 grams of raw 90/10 ground beef contains approximately 352 calories. This specific calorie count, however, changes significantly once the meat is cooked, making it crucial to understand the preparation method for accurate nutritional tracking. This guide explores the detailed calorie count and macronutrient breakdown for both raw and cooked 90/10 ground beef.

Quick Summary

The calorie count for 200 grams of 90/10 ground beef varies depending on whether it is raw or cooked. Raw, the estimate is around 352 calories, while cooked, it can be higher due to moisture loss and fat retention. Protein and fat content are also affected during the cooking process.

Key Points

Raw Calories: 200 grams of raw 90/10 ground beef contains approximately 352 calories.
Cooking Increases Density: When cooked, ground beef loses water, concentrating the calories into a smaller final weight.
Cooked Calories Vary: A 200g raw portion cooked and pan-broiled can yield about 408 calories in the final product.
Fat Draining Matters: Draining rendered fat reduces the overall calorie and fat content of the final dish.
Protein and Micronutrients: This lean beef provides around 40g of protein raw and is rich in Vitamin B12, iron, and zinc.

Understanding the Calorie Content in Raw 90/10 Ground Beef

For a precise calorie count, it's essential to consider the state of the meat—raw or cooked. Many nutrition tracking apps and databases provide figures for both. A 200-gram portion of raw 90/10 ground beef contains an estimated 352 calories. This is because the weight includes water and uncooked fat. The macronutrient distribution is also important to note: protein contributes significantly to this calorie total, along with the 10% fat content.

Raw Macronutrient Breakdown

Here is a typical macronutrient profile for 200 grams of raw 90/10 ground beef:

Protein: ~40 grams
Fat: ~20 grams
Carbohydrates: 0 grams

This makes lean ground beef a high-protein, zero-carb food source, popular with many fitness enthusiasts and dieters. It's also packed with essential vitamins and minerals, including a substantial amount of Vitamin B12, iron, and zinc.

Calorie Changes After Cooking

Cooking ground beef causes it to lose moisture and some fat, resulting in a denser, lighter portion with a higher calorie-per-gram density. The final calorie count depends heavily on the cooking method and whether you drain the fat. For instance, pan-broiling a 200-gram portion will yield a different result than baking it on a rack.

The Impact of Draining Fat

When you brown ground beef and drain off the rendered fat, you are effectively removing a portion of the total calories. While it's difficult to get an exact number without laboratory testing, draining the fat will reduce the overall calorie and fat content. This practice is common for those aiming to reduce their fat intake while still enjoying the flavor of ground beef. Conversely, if you use the rendered fat for a sauce or do not drain it, the calorie count will be closer to, or even exceed, the raw estimate due to water loss.

Comparison Table: Raw vs. Cooked 90/10 Ground Beef


Attribute	200g Raw Ground Beef	200g Cooked Ground Beef (Pan-Broiled)
Estimated Calories	352	~408 (from 200g raw)
Protein	~40g	~50g (from 200g raw)
Total Fat	~20g	~21g (from 200g raw)
Water Loss	High	Low
Calorie Density	Lower	Higher

Note: The cooked nutrition is for a 200g raw portion cooked into a patty, meaning the final cooked weight would be less, but the nutrition applies to the initial raw amount..

How to Accurately Track Calories

For the most accurate tracking, measure your ground beef after it is cooked and any fat has been drained. This method provides the true nutritional value of the food you are about to consume. Alternatively, if you plan to eat the fat along with the meat (e.g., in a stew), using the raw measurement might be more appropriate. Consistency is key when tracking calories for diet management.

Step-by-step for accurate tracking:

Measure raw: Weigh your 200-gram portion before cooking.
Cook thoroughly: Use your preferred method, such as browning in a pan.
Drain fat: For a leaner result, use a slotted spoon or paper towel to remove excess grease.
Weigh cooked portion: Measure the final cooked weight of the meat.
Calculate calories: Use the nutritional data for cooked ground beef based on the final, smaller weight, or use the raw data if consuming the rendered fat.

The Role of Ground Beef in a Healthy Diet

90/10 ground beef can be an excellent source of protein for muscle repair and growth, as well as essential nutrients like iron for red blood cell production. Its moderate fat content makes it a flavorful and versatile ingredient for many dishes, including tacos, burgers, and meat sauces. When incorporated into a balanced diet, it can support overall health and weight management goals.

Cooking Methods and Fat Retention

Pan-Frying: This is the most common method. The fat renders out and can be drained, reducing calories. Some fat will inevitably be absorbed back into the meat.
Baking on a Rack: This method allows fat to drip away from the meat completely, resulting in a leaner final product with fewer calories.
Grilling: Similar to baking on a rack, grilling allows most fat to drain away, especially if the ground beef is formed into patties.
Boiling or Stewing: The rendered fat remains in the liquid, so if you consume the broth, you will consume all the calories from the raw meat.

Conclusion: Making Informed Choices

To answer the question of how many calories are in 200 grams of 90/10 ground beef, the answer isn't a single number but depends on the preparation. A raw portion starts at around 352 calories, but a cooked portion can have more or fewer calories per gram depending on how much fat is retained. By understanding the impact of cooking on ground beef's nutritional profile, you can make more informed choices to meet your dietary goals. For the most accurate calorie tracking, always consider the raw weight and the cooking method, or measure the final cooked product.

For additional nutritional information and data, consult the USDA FoodData Central database.(https://fdc.nal.usda.gov/)

Frequently Asked Questions

Cooking 90/10 ground beef removes calories and fat, especially if you drain the rendered grease. While the total calories from the original portion decrease, the remaining cooked meat becomes more calorie-dense per gram due to water loss.

A higher fat percentage means more calories. A portion of 80/20 ground beef will have a higher calorie count than an equal raw portion of 90/10 because fat contains more calories per gram than protein.

Yes, 90/10 ground beef is a lean protein source that can support weight loss goals. Its high protein content promotes satiety, and when prepared by draining the fat, it offers a relatively low-calorie meal component.

For the most accurate calorie tracking, measure your ground beef after it has been cooked and the fat has been drained. This provides the most precise nutritional information for the food you are actually eating.

You can, but it is less accurate. The raw nutritional data includes the weight of water and fat that is lost during cooking. Using raw data for a cooked dish that has been drained will result in overestimating the calories.

Based on USDA data, 200 grams of raw 90/10 ground beef contains approximately 40 grams of protein and 20 grams of fat, with virtually no carbohydrates.

Yes, lean ground beef is a rich source of high-quality protein, iron, and zinc, all of which are essential for overall health. It also provides a significant amount of Vitamin B12, important for nerve function and blood cell formation.