How many calories are in 300g lean beef mince?

December 5, 2025 •

4 min read

According to nutritional data, a raw 300g portion of 95% lean beef mince contains approximately 393 calories, a figure that shifts based on fat content and preparation. This article provides a comprehensive breakdown of exactly how many calories are in 300g lean beef mince, helping you accurately track your dietary intake.

Quick Summary

A detailed guide on the calorie content of 300g lean beef mince, discussing how the lean-to-fat ratio and cooking methods influence the final nutritional value. It also explores the full macro and micronutrient profile of this versatile protein source.

Key Points

Calorie variation: The calorie count for 300g of lean beef mince varies significantly based on its fat percentage.
95% Lean vs. 90% Lean: A 300g serving of 95% lean beef contains ~393 calories, while 90% lean has ~528 calories.
Cooking affects calories: Draining rendered fat during cooking can reduce the final calorie count of your dish.
Rich nutrient source: Lean beef mince is an excellent source of protein, Vitamin B12, Iron, and Zinc.
Healthy cooking methods: Baking, grilling, and draining are effective methods to reduce fat content in cooked mince.
Vegetable fillers: Adding vegetables to your mince increases bulk and nutrients, allowing for smaller meat portions.

Understanding the Calories in 300g Lean Beef Mince

Determining the precise calorie count for beef mince requires understanding that the term 'lean' is not absolute. Mince is typically sold with a specific lean-to-fat ratio, which is the primary factor influencing its energy density. The most common varieties are 95% lean (5% fat) and 90% lean (10% fat). For a 300g serving, the difference in fat content results in a significant variance in total calories.

Calorie Breakdown by Leanness (Raw 300g)

95% Lean / 5% Fat: A 300g portion of this extra-lean option contains around 393 calories. This makes it a protein-rich choice with a moderate fat content, ideal for those monitoring their calorie intake closely.
90% Lean / 10% Fat: Opting for a slightly higher fat content increases the calories. A 300g serving of 90% lean mince has approximately 528 calories. The higher fat adds more flavor but also substantially increases the total energy.
85% Lean / 15% Fat: For context, a standard lean beef mince with 15% fat contains around 645 calories per 300g serving. This provides a richer flavor profile but with a considerably higher calorie count.

The Impact of Cooking on Calorie Content

Cooking is a crucial step that can alter the final caloric value of your beef mince. As the meat is cooked, fat is rendered out and can be drained away, effectively reducing the final calorie count of the prepared dish. However, nutritional information databases often calculate calories based on the raw weight. A 300g raw portion will not result in 300g of cooked meat, as moisture and fat are lost during cooking. For example, some sources suggest that a cooked portion of mince can have a higher calorie-per-gram weight due to the concentration of nutrients after moisture is removed. Always account for fat drainage when calculating your total calories, as this can make a significant difference.

Full Nutritional Profile of Lean Beef Mince

Beyond calories, lean beef mince is a powerhouse of nutrients. A 300g serving of 95% lean beef mince is packed with essential macronutrients and a range of vital vitamins and minerals.

Macros and Micros in 300g of 95% Lean Mince (Raw):

Protein: Approximately 64g, making it an excellent source for muscle repair and growth.
Fat: Around 15g, with a balanced mix of saturated and unsaturated fats.
Vitamin B12: Delivers a substantial percentage of your daily recommended intake, crucial for nerve function and blood cell formation.
Iron: Provides a high percentage of your daily iron needs, vital for oxygen transport in the blood.
Zinc: Offers a generous amount of zinc, which supports immune function and metabolism.
Niacin: A good source of Niacin, a B vitamin important for converting food into energy.

Comparison of Mince Fat Percentages

To put the differences into perspective, here is a comparison table for a 300g raw serving of various beef mince types.


Feature	95% Lean / 5% Fat	90% Lean / 10% Fat	85% Lean / 15% Fat
Approximate Calories	~393 kcal	~528 kcal	~645 kcal
Protein	~64g	~60g	~56g
Fat	~15g	~30g	~45g
Use Case	Best for very low-fat recipes; drains minimal fat during cooking.	Good all-purpose choice for flavor and moderate fat content.	Flavorful, ideal for burgers and meatballs where fat enhances texture.
Cooking Tip	Can be dry, add moisture with sauces or vegetables.	Versatile; suitable for most recipes like bolognese or chili.	Requires draining excess fat for most recipes.

Choosing and Cooking Lean Beef Mince Healthily

Cooking lean beef mince effectively can maximize its health benefits while keeping your meals delicious. Here are some tips:

Sautéing and Draining: When browning the mince in a pan, any excess fat that renders out should be drained off before continuing with the recipe. This simple step can significantly reduce the calorie and fat content of your final dish.
Baking or Grilling: Using the oven or a grill is an excellent way to cook mince for dishes like meatloaf or burgers. This allows the fat to drip away naturally, reducing the need for draining.
Add Vegetables: Incorporating a higher ratio of vegetables, such as mushrooms, onions, or grated carrots, into your mince mixture not only boosts nutrient intake but also adds moisture and volume, allowing you to use less meat while still creating a satisfying meal.
Healthy Recipe Ideas: Consider healthier recipes like a lean beef mince bowl with Asian greens or a low-fat beef and aubergine bake, both of which focus on vegetables and use lean mince as a protein source.

Conclusion

The number of calories in 300g lean beef mince is not a single figure but depends on the fat content and how it's prepared. By opting for a leaner cut like 95% lean and using healthy cooking techniques, you can significantly lower the final calorie count of your meal while still enjoying a rich source of protein and essential nutrients. Being mindful of these factors empowers you to make informed decisions for your dietary goals.

For more detailed nutritional information, including cooking adjustments, you can refer to resources like FatSecret.(https://www.fatsecret.com.au/calories-nutrition/generic/minced-beef-(95-lean-5-fat)?portionid=63122&portionamount=300.000)

Frequently Asked Questions

To count calories accurately, it is best to use the nutritional data for the raw mince based on its fat percentage. After cooking, estimate how much fat was drained and subtract its calories (each gram of fat is 9 calories). A 300g raw portion will weigh less after cooking due to moisture loss.

Yes, lean beef mince is an ideal protein source for a low-carb diet. It contains virtually no carbohydrates, providing mostly protein and fat for energy, with a higher protein-to-fat ratio in leaner cuts.

Yes, grass-fed beef tends to be leaner and can be lower in total calories than grain-fed beef, in addition to having a different fatty acid profile.

While draining the rendered fat will reduce the total fat and calories, it is not as effective as starting with a naturally leaner cut. A significant amount of fat remains within the cooked meat, and a leaner cut will always have a lower overall fat content.

A 300g serving of 95% lean beef mince contains approximately 64g of protein. This amount can vary slightly depending on the specific lean-to-fat ratio of the mince.

In some regions, 'mince' and 'ground beef' are used interchangeably. However, minced meat (mince) can sometimes be a mix of different meat cuts or types, while ground beef is exclusively beef, often with a more specific fat-to-lean ratio labeling.

Cooking can cause a small loss of heat-sensitive nutrients like some B vitamins. However, the essential mineral content, such as iron and zinc, remains largely intact. Choosing cooking methods that don't overcook the meat can help preserve nutrient integrity.