How many calories are in 300g of raw meat? A Guide to Nutrition and Cuts

November 9, 2025 •

4 min read

A 300g portion of raw ground beef can contain anywhere from 393 to over 700 calories, depending on the fat percentage. Understanding how many calories are in 300g of raw meat? is crucial for accurate dietary planning and ensuring you meet your nutritional goals effectively.

Quick Summary

This article explores the wide variation in calories found in 300g of raw meat, detailing differences based on type, cut, and fat content for accurate dietary tracking.

Key Points

Fat is the Key Factor: The calorie content of raw meat depends heavily on its fat percentage; a higher fat content results in a higher calorie count per 300g.
Type of Meat Matters: Different animals and different cuts have widely varying calorie counts. For example, 300g of raw ground beef can be significantly more caloric than 300g of raw chicken breast.
Raw vs. Cooked Weight: Cooking removes water, making the meat more calorie-dense per gram, but the total calories remain the same (excluding fat that may render out). Always measure raw or account for moisture loss.
Leanest Options: For the lowest calorie count, prioritize lean cuts such as boneless, skinless chicken breast or lean ground beef with a low fat percentage.
Beyond Calories: Look at the overall nutritional value. Meat is rich in protein, iron, and vitamin B12, regardless of its fat content.
Portion Control is Important: A 300g serving can be calorie-dense, so controlling portion sizes is crucial for managing your total calorie intake.

Understanding the Calorie Variability in Raw Meat

The calorie content of meat is not a fixed number, but rather a variable influenced by several factors. The most significant of these is the fat content, as fat contains more than twice the calories per gram (9 kcal) compared to protein (4 kcal). This means that even within the same type of meat, a leaner cut will have a significantly lower calorie count than a fattier one. The type of animal (beef, chicken, fish) also plays a major role, as does the specific cut, since different parts of an animal have different fat-to-muscle ratios.

For example, 300g of raw, extra-lean ground beef (95% lean) is much less caloric than 300g of regular ground beef (80% lean). Similarly, a 300g portion of raw, boneless, skinless chicken breast will have far fewer calories than a fattier cut like chicken thighs. For fish, the difference between lean wild salmon and fatty farmed salmon is notable. This variability is why relying on a single, generic calorie estimate for all 'raw meat' is misleading for anyone serious about tracking their nutrition.

Calorie Breakdown for 300g of Common Raw Meats

Here is a closer look at the approximate calorie counts for a standard 300-gram serving of various popular raw meats, based on average fat content and cut. This demonstrates the importance of being specific when tracking your intake.

Beef

95% Lean Ground Beef: At approximately 393 calories, this is a lean, high-protein option for calorie-conscious diets.
90% Lean Ground Beef: Contains around 528 calories for a 300g serving.
80% Lean Ground Beef: This fattier option has a much higher calorie count, at about 762 calories per 300g.
Lean Beef Steak (e.g., eye of round): A leaner steak, trimmed of fat, can be around 498 calories per 300g.

Chicken

Boneless, Skinless Chicken Breast: A lean and popular protein source, 300g of raw chicken breast contains roughly 453 calories.

Fish

Wild Atlantic Salmon: Known for its healthy omega-3 fats, 300g of raw wild Atlantic salmon has about 426 calories.
Pink Salmon: A leaner variety, 300g of raw pink salmon contains approximately 381 calories.

Raw vs. Cooked: The Impact of Preparation

An important distinction to make is the calorie difference between raw and cooked meat. When meat is cooked, it loses a significant amount of its water content, which has no calories. Some fat can also drip away during cooking methods like grilling or broiling. This means that a 300g portion of raw meat will weigh less and be more calorie-dense per gram once it's cooked, but the total number of calories in the original portion remains the same (minus any fat loss). Frying meat in oil, however, will add calories during the cooking process. To get an accurate calorie count for cooked meat, you should either weigh it raw or account for the water loss after cooking, which can be around 25% of the total weight.

Comparison Table: 300g of Raw Meats


Meat Type (Raw)	Fat Content	Approximate Calories (300g)	Notes
Ground Beef	95% Lean / 5% Fat	393 calories	Excellent source of lean protein.
Ground Beef	90% Lean / 10% Fat	528 calories	Moderate fat content for flavor.
Ground Beef	80% Lean / 20% Fat	762 calories	Much higher in calories due to higher fat.
Chicken Breast	Skinless, Boneless	453 calories	A staple for high-protein, low-fat diets.
Salmon	Wild Atlantic	426 calories	Rich in omega-3 fatty acids, moderate fat.
Salmon	Pink	381 calories	Lower fat and calorie option compared to Atlantic.

Incorporating Meat into a Balanced Nutrition Diet

For a balanced diet, it's not just about the calorie count but also the type and quality of the nutrients. Here are some tips for incorporating meat into a healthy eating plan:

Prioritize Lean Cuts: Opt for leaner cuts of meat to reduce saturated fat intake and lower the overall calorie density. This includes poultry breast, lean ground beef, and white-fleshed fish.
Control Portion Sizes: A 300g serving is a significant amount of protein and calories. Consider smaller portions (like 100g or 150g) and pair them with a generous serving of vegetables and whole grains to create a balanced, filling meal.
Diversify Your Protein: Don't rely solely on one type of meat. Incorporate a variety of proteins, including different kinds of fish, poultry, and lean red meats, to ensure a wide range of vitamins and minerals.
Use Healthy Cooking Methods: Choose cooking methods that don't require adding a lot of extra fat. Grilling, baking, broiling, and steaming are excellent options for preparing meat.

Conclusion: Making Informed Choices

Ultimately, the question of how many calories are in 300g of raw meat? has no single answer. The wide range of calorie counts, from lean fish to fatty ground beef, highlights the necessity of understanding the specific cut and fat percentage of the meat you are consuming. By paying attention to these details and utilizing tools like food scales and reliable nutrition databases, you can accurately track your intake and make more informed decisions for your diet. This precision is key to achieving your health and fitness goals.

Sources

USDA FoodData Central - The official USDA database for food composition, highly reliable for specific nutritional data.

Nutritional Considerations Beyond Calories

Meat is also a rich source of essential nutrients beyond just protein and fat. It provides iron, zinc, B vitamins (especially B12), and other micronutrients important for overall health. Even fattier cuts contain healthy fatty acids in addition to saturated fat. A balanced diet approach should always consider the full nutritional profile of the food, not just the calorie count.

Frequently Asked Questions

The total calorie count of the original portion of meat remains largely the same, but the calories per gram of cooked meat increase because water is lost during cooking. Cooking methods like frying, however, will add calories.

The main reason for the difference is the fat-to-meat ratio. For example, 300g of 80% lean ground beef has significantly more fat (and therefore more calories) than the same amount of 95% lean ground beef.

For the most accurate measurement, weigh the meat in its raw state before cooking. You can then use reliable nutritional databases like the USDA's to find the specific calorie information for that cut and fat percentage.

Yes, generally. Farmed salmon is typically higher in calories and fat compared to wild-caught varieties due to its diet and lifestyle. For example, 300g of wild Atlantic salmon is about 426 calories, while farmed can be higher.

Yes, factors like the animal's age, breed, and diet can all influence the fat content and overall nutritional makeup of the meat, which in turn affects the calorie count.

While it varies, skinless chicken breast and lean cuts of beef (like eye of round or flank steak) are generally considered some of the leanest options available.

It is best to count calories based on the raw weight of the meat, as the calorie content per gram is stable and standardized in nutritional databases. If you must use cooked weight, remember to adjust for the water loss during cooking.