How Many Calories Are in 250g of 20% Beef Mince?

November 11, 2025 •

3 min read

According to nutritional data, 250g of raw 20% beef mince contains approximately 635 calories. Understanding how many calories are in 250g of 20% beef mince is crucial for meal planning and managing your dietary intake effectively.

Quick Summary

A 250g portion of raw 20% beef mince contains about 635 calories, mainly from fat and protein. The calorie count per gram increases after cooking due to water and fat loss, affecting total energy content.

Key Points

Calorie Count (Raw): 250g of raw 20% beef mince contains approximately 635 calories.
Cooked vs. Raw: Cooking causes water and fat loss, concentrating calories. The final calorie intake depends on how much rendered fat is drained.
High-Fat Content: The majority of calories in 20% mince come from fat, which also adds flavor and fat-soluble vitamins.
Rich in Nutrients: 20% beef mince is an excellent source of high-quality protein, iron, zinc, and Vitamin B12.
Consider Leaner Alternatives: For a lower calorie and fat option, leaner mince (e.g., 5% fat) provides a different nutritional profile with more protein per gram.
Cooking Matters: To manage calories, drain the fat after browning or rinse the cooked mince to remove excess fat.

Understanding the Calorie Count in 20% Beef Mince

When calculating the nutritional value of beef mince, it's essential to distinguish between raw and cooked figures. For raw 20% beef mince, which is a blend of 80% lean meat and 20% fat, the calorie count is a straightforward multiplication of the per-100g value. Based on data from nutritional databases like FatSecret, 250g of raw 20% beef mince contains approximately 635 calories. The majority of these calories come from fat, followed by a significant amount from protein. Since beef is a meat product, it contains virtually no carbohydrates. This makes it a high-energy food source, particularly suited for high-protein or low-carb diets.

Macronutrient Breakdown of 250g Raw 20% Beef Mince

To help visualize the nutritional composition, here is an approximate breakdown of the macronutrients in 250g of raw 20% beef mince:

Fat: Around 50 grams, contributing the highest number of calories. This includes both saturated and unsaturated fats.
Protein: Approximately 46 grams, essential for muscle repair and growth.
Carbohydrates: 0 grams, as beef is a carb-free food.

Raw vs. Cooked: A Crucial Distinction

Cooking beef mince changes its nutritional profile significantly, primarily due to the loss of water and fat. When you brown mince in a pan, moisture evaporates, and fat renders out. Research suggests that beef mince can shrink by as much as 25% or more during cooking, a process that concentrates the remaining nutrients in a smaller portion. This means that 100g of cooked mince will have more calories per gram than 100g of raw mince. However, the total calories and nutrients you consume depend on how much of the rendered fat you drain off. If you don't drain the fat, the total calorie count for the original 250g remains largely the same, but if you do, you reduce the overall fat and calorie intake. A 250g portion of raw mince might yield closer to 180-200g of cooked mince, with the calories distributed over this lighter weight.

Comparison Table: 20% Fat Mince vs. Leaner Options

Choosing the right type of mince depends on your dietary goals. Here's a comparison to help you understand the differences:


Nutritional Aspect	20% Fat Beef Mince (per 100g raw)	5% Fat Beef Mince (per 100g raw)
Energy	Approx. 254 kcal	Approx. 132 kcal
Protein	Approx. 17-18g	Approx. 21-22g
Total Fat	Approx. 20g	Approx. 4.9g
Saturated Fat	High (e.g., 8.7g)	Lower (e.g., 2.1g)
Water Content	Higher	Lower

Other Nutritional Considerations

Beyond calories, 20% beef mince is a rich source of other vital nutrients. It is packed with high-quality protein, which is a complete protein containing all nine essential amino acids needed for muscle repair, growth, and overall health. Additionally, it provides essential vitamins and minerals, including:

Iron: Crucial for oxygen transport in the blood.
Zinc: Important for immune function and metabolism.
Vitamin B12: Supports energy production and red blood cell formation.
Fat-soluble vitamins (A, D, E, K): These are more abundant in fattier cuts like 20% mince.

Tips for Cooking and Calorie Management

If you are aiming to reduce the calorie content of your meal, consider these strategies:

Drain the Fat: After browning the mince, drain the rendered fat from the pan. This can significantly reduce the overall fat and calorie content of the final dish.
Rinse the Mince: For an even lower-fat result, some people rinse cooked mince in hot water, though this may slightly affect flavor and leach some nutrients.
Combine with Leaner Ingredients: Bulk out your meal with vegetables, legumes, or whole grains. This increases fiber, nutrients, and volume while helping to control portions of the higher-calorie mince.
Use as a Topping: Instead of making mince the main component, use it as a flavorful topping for salads, baked potatoes, or other dishes to enjoy the taste with less quantity.

Conclusion

In summary, 250g of raw 20% beef mince contains approximately 635 calories. The final calorie and macronutrient count of your meal, however, depends heavily on how the mince is cooked and how much fat is removed. While 20% mince offers a rich, flavorful experience and important nutrients, individuals monitoring their calorie or fat intake might consider cooking methods that remove rendered fat or opting for leaner mince alternatives. By understanding these nutritional differences, you can make informed choices to align with your health and fitness goals.

For further information on standard nutritional data, you can consult reliable sources such as the Food Standards Australia New Zealand database.

Frequently Asked Questions

When cooked, beef mince loses water and some fat. While the total calories from the original portion remain the same, they become more concentrated per gram in the cooked meat. A 250g raw portion will yield a smaller, lighter cooked portion with the same total calories, minus any drained fat.

Yes, absolutely. Draining the rendered fat after cooking can significantly reduce the overall fat and calorie content of your meal. The amount of reduction depends on how thoroughly you drain the fat.

Yes, 20% beef mince is a very good source of high-quality, complete protein, containing all the essential amino acids needed by the body.

20% fat mince has significantly more calories and fat than 5% fat mince. While 20% offers more flavor and fat-soluble vitamins, 5% mince has more protein per gram and is better for lower-calorie diets.

Yes, you can include 20% beef mince in a diet, especially a high-protein or low-carb one. For calorie control, it is recommended to drain the rendered fat after cooking and use proper portion sizes.

The primary source of calories in 20% beef mince is fat. At 9 calories per gram, fat contributes a higher number of calories by weight compared to protein.

To make a meal with 20% mince healthier, you can drain the fat after cooking, combine it with a large portion of vegetables to increase fiber and nutrients, and be mindful of your overall portion size.