How many calories are in 4 ounces of grass-fed ground beef? Your nutrition questions answered

November 6, 2025 •

4 min read

According to WebMD, a 4-ounce serving of raw, grass-fed ground beef can contain approximately 224 calories, but this figure can vary based on the specific lean-to-fat ratio. Understanding how many calories are in 4 ounces of grass-fed ground beef is crucial for anyone monitoring their intake or simply curious about the nutritional profile of this popular protein source.

Quick Summary

A 4-ounce serving of grass-fed ground beef has a calorie count that depends primarily on its fat percentage. This protein-rich meat is often leaner than conventional beef and features a more favorable fatty acid profile, including higher levels of heart-healthy omega-3s.

Key Points

Variable Calorie Count: The number of calories in 4 oz of grass-fed ground beef depends on its fat percentage; leaner cuts have fewer calories.
Fat and Calories: Since fat contains more calories per gram than protein, a higher lean-to-fat ratio results in a lower total calorie count for the same serving size.
Nutritional Superiority: Grass-fed beef generally has higher levels of beneficial omega-3 fatty acids, CLA, and antioxidants compared to conventional grain-fed beef.
Benefits for Health: The increased nutrient profile can contribute to heart health, reduced inflammation, and better metabolic function.
Cooking Affects Calories: Draining the rendered fat after cooking can significantly reduce the final calorie and fat content of your meal.
Check the Label: Always verify the lean-to-fat ratio on the product packaging for the most accurate calorie and fat information.

The exact number of calories in a 4-ounce portion of grass-fed ground beef depends mainly on one key factor: the meat's lean-to-fat ratio. The leaner the cut, the lower the overall calorie count. While a general average can be cited, it's more accurate to consider the specific percentages, as the difference between, for example, 90/10 and 95/5 is significant for those closely tracking their intake.

Decoding the Calorie Count

Calories are derived from the macronutrients in food, with fat providing 9 calories per gram, while protein offers 4 calories per gram. This means that ground beef with a higher fat percentage will naturally have a higher calorie density. For instance, a 4-ounce portion of 93% lean/7% fat grass-fed ground beef contains around 170 calories, while a 95% lean/5% fat version might have closer to 150 calories. In contrast, a fattier 85% lean/15% fat grass-fed option could contain approximately 218 calories for the same 4-ounce serving.

How Lean-to-Fat Ratio Impacts Your Plate

The difference in calories based on fat percentage is not trivial, especially over time. Choosing a leaner option can save a significant number of calories in the long run. For example, swapping a single 4-ounce serving of 85/15 grass-fed beef for a 93/7 option could save you over 40 calories per meal. Here is a breakdown of how the lean-to-fat ratio affects the calorie count for a standard 4-ounce (113-gram) raw serving, based on nutritional data:

95% Lean / 5% Fat: ~150 calories
93% Lean / 7% Fat: ~170 calories
90% Lean / 10% Fat: ~157 calories
85% Lean / 15% Fat: ~218-224 calories

It is always best to check the specific nutritional information on the product packaging, as these figures can vary by brand and processing. The method of cooking also plays a role. If you cook the ground beef and drain off the rendered fat, the final calorie count will be lower than the raw calculation.

Grass-Fed vs. Conventional Ground Beef: A Nutritional Comparison

Beyond the calorie count, grass-fed ground beef offers several nutritional advantages over its conventional, grain-fed counterpart. These benefits stem directly from the animals' natural diet and lifestyle.


Nutritional Aspect	Grass-Fed Ground Beef	Conventional (Grain-Fed) Ground Beef
Calories (4 oz)	Generally lower, depending on fat percentage	Generally higher, especially with higher fat content
Total Fat	Less overall total fat	More total fat
Omega-3 Fatty Acids	Significantly higher (2-5x more)	Lower
CLA (Conjugated Linoleic Acid)	Higher (about twice as much)	Lower
Antioxidants	Higher levels (e.g., Vitamin E, beta-carotene)	Lower

Beyond Calories: Exploring the Other Health Benefits

While a lower calorie count in leaner cuts is a definite benefit, the unique nutritional composition of grass-fed beef provides a range of additional advantages for your diet:

Rich in Omega-3s and CLA: Grass-fed beef is known for its higher concentration of beneficial fatty acids. Omega-3s are crucial for brain health and reducing inflammation, while CLA has been linked to potential benefits like reduced body fat and improved metabolic health.
Higher Antioxidant Levels: The natural grazing diet results in more antioxidants, such as Vitamin E and beta-carotene, in the meat. These antioxidants help protect the body's cells from damage.
Excellent Source of Micronutrients: Like all quality beef, grass-fed ground beef is a fantastic source of protein, iron, zinc, and B vitamins, including B12, B3, and B6. These are essential for energy, immune function, and blood health.
A More Humane and Sustainable Option: Choosing grass-fed often means supporting more humane and environmentally-friendly farming practices. These practices can help mitigate climate change and support biodiversity.

Cooking Methods and Nutrient Retention

The way you prepare your ground beef can influence its final nutritional content. Calorie counts are typically provided for the raw product. As mentioned, draining fat from cooked beef will lower the total calorie and fat intake. For the most accurate calorie tracking, it is recommended to weigh your ground beef raw. However, for everyday purposes, being mindful of the lean percentage and the cooking process is sufficient. For those on a diet, opting for leaner grass-fed ground beef and draining the fat is an easy way to reduce calories without sacrificing valuable protein.

Conclusion: Making an Informed Dietary Choice

Knowing how many calories are in 4 ounces of grass-fed ground beef is the first step towards a more informed dietary choice. While the number varies, leaner cuts of grass-fed beef offer a calorie-conscious, nutrient-rich option. The higher content of beneficial fatty acids, antioxidants, and vitamins make it a worthwhile consideration for a healthy diet, offering more than just protein. By checking the label for the fat percentage and being mindful of your cooking method, you can easily incorporate this healthy meat into your meals while staying on track with your nutritional goals. For more information, you can explore detailed comparisons between grass-fed and conventional beef from reputable sources like Healthline.

Frequently Asked Questions

Not necessarily. While grass-fed cattle tend to be leaner, the calorie count depends directly on the fat percentage of the ground beef. A very fatty cut of grass-fed beef could have more calories than a very lean cut of conventional beef. However, a lean grass-fed cut is almost always lower in calories than a similarly lean or fattier conventional cut.

The primary factor is the meat's lean-to-fat ratio. Since fat has more than double the calories per gram compared to protein, a higher fat percentage results in a higher calorie density for the same serving size.

The higher concentration of omega-3s in grass-fed beef can contribute to improved heart health, reduced inflammation, and better brain function. Omega-3s are essential fatty acids that the body cannot produce on its own.

Yes, cooking can affect the final calorie count. When ground beef is cooked, some of the fat renders out. If you drain this excess fat, you will consume fewer calories than the raw nutritional information indicates.

Yes, especially if you choose leaner cuts. Grass-fed ground beef can be a great source of lean protein, which helps with satiety. When paired with fiber-rich vegetables and portion control, it can be a valuable part of a weight loss plan.

For the most accurate information, check the nutritional label and the USDA shield on the packaging for a guaranteed lean percentage. Look for certifications like '100% Grass-Fed' to ensure the cattle were exclusively pasture-raised.

Beyond a potentially lower calorie count, grass-fed beef is rich in antioxidants like Vitamin E, contains higher levels of CLA, and provides essential vitamins and minerals such as B vitamins, iron, and zinc.