How many calories are in 4 oz of 80/20 ground beef cooked?

October 30, 2025 •

2 min read

According to nutrition data, a 4 oz serving of pan-browned, 80/20 ground beef contains approximately 307 calories. However, the specific cooking method and whether you drain the fat will significantly influence the final calorie count in your 4 oz of 80/20 ground beef cooked.

Quick Summary

A cooked 4 oz serving of 80/20 ground beef typically contains between 280 and 310 calories, though the number can vary based on preparation. Pan-browning and grilling are common methods, with draining the rendered fat being a key factor for reducing total calories. The final portion will also weigh less than the raw measurement.

Key Points

Approximate Calorie Count: A 4 oz portion of pan-browned and drained 80/20 ground beef contains approximately 307 calories.
Cooking Shrinkage: A raw 4 oz portion of ground beef will weigh less after cooking due to the loss of water and fat, concentrating nutrients and calories.
Impact of Draining Fat: Draining the rendered fat after cooking can significantly reduce the final calorie and fat content of 80/20 ground beef.
Rinsing for Maximum Fat Reduction: Rinsing cooked and drained ground beef crumbles with hot water can further reduce the fat content by up to 50% compared to raw.
Method Matters: Cooking methods like grilling and baking on a rack allow more fat to escape, resulting in a lower calorie count compared to skillet-frying without draining.

Understanding the Calorie Count of 80/20 Ground Beef

Understanding the calorie content of ground beef is important for dietary tracking. 80/20 ground beef is a popular choice known for its flavor, but it has a higher fat content than leaner options, which impacts its calorie count.

Raw vs. Cooked: Why the Numbers Change

The nutritional values of raw and cooked ground beef differ because cooking causes the meat to lose moisture and fat. A 4 oz raw portion will weigh less after cooking, concentrating the protein and remaining nutrients. A 4 oz raw serving may reduce to about 3 oz cooked, affecting calorie calculations.

Factors That Impact the Final Calorie Count

Several factors influence the calories in cooked 80/20 ground beef:

Cooking Method: Methods like grilling allow more fat to drip away than pan-frying without draining.
Fat Draining: Removing excess grease after cooking significantly reduces fat and calories. Draining and rinsing can cut fat by up to 50%.
Cooking Temperature: Higher heat and longer cooking times render more fat.
Added Ingredients: Any cooking oil or additional ingredients will increase total calories.

Nutritional Breakdown: What's in 4 oz of Cooked 80/20 Ground Beef?

Based on data for pan-browned and drained 80/20 ground beef, a 4 oz serving has an approximate nutritional breakdown:

Calories: ~307 kcal
Fat: ~19.6 g
Protein: ~30.5 g
Carbohydrates: 0 g
Cholesterol: ~101 mg
Sodium: ~103 mg

Comparison Table: 80/20 vs. 90/10 Ground Beef

Comparing 80/20 to a leaner 90/10 blend for a cooked, 4 oz (113g) serving (approximate values assuming draining):


Nutrient	Cooked 4 oz 80/20 Ground Beef	Cooked 4 oz 90/10 Ground Beef
Calories	~307 kcal	~250 kcal (est. based on 1.5.1)
Total Fat	~19.6 g	~15 g (est.)
Protein	~30.5 g	~33 g (est.)
Saturated Fat	~7.5 g	~6 g (est.)
Flavor Profile	Rich and juicy	Less juicy, milder flavor

Cooking Techniques for Healthier Ground Beef

To reduce calories and fat without using a leaner cut, try these methods:

Pan-browning: Cook and then drain the rendered fat from the pan.
Rinsing: After cooking and draining, rinse crumbles in a colander with hot water for greater fat reduction. Pat dry afterwards. This may impact flavor.
Baking: Cook on a broiler pan with a rack to let fat drip away.
Air Frying: Similar to baking, allows fat to render and drip away.

Conclusion

A drained, pan-browned 4 oz serving of cooked 80/20 ground beef is generally estimated to contain around 307 calories. The final calorie count is significantly affected by cooking methods and how much fat is removed. Draining or rinsing can substantially lower the fat and calorie content, allowing you to enjoy the flavor of 80/20 while making it a healthier option. For those prioritizing lower fat, a 90/10 blend is an alternative, but smart cooking techniques make 80/20 manageable.

Frequently Asked Questions

Yes, draining the fat is a highly effective way to reduce the calorie content of 80/20 ground beef. The more fat you remove, the lower the final calorie count.

Yes, there is a calorie difference. A 4 oz serving of raw 80/20 ground beef contains fewer calories and less protein than a cooked 4 oz serving, because the cooked portion has lost water and fat, concentrating the nutrients. For example, 4 oz raw is ~287 kcal, while 4 oz cooked is ~307 kcal.

Cooking methods that allow fat to drip away, such as grilling or broiling, will generally result in a lower calorie count. Methods that retain the fat, like frying without draining, will result in a higher calorie meal.

The amount of fat lost depends on the cooking method and initial fat percentage. Simply cooking and draining can reduce fat content by 30-35%, while rinsing with hot water can achieve up to a 50% reduction.

The primary source of calories in 80/20 ground beef comes from its fat content. Approximately 60-70% of the calories are derived from fat.

Yes, 80/20 ground beef is known for being juicier and more flavorful than leaner blends like 90/10, largely due to its higher fat content.

Yes, you can use a technique of cooking, draining, and rinsing the beef crumbles with hot water. Studies show that this process can significantly reduce the fat, making the end product nutritionally comparable to a leaner blend.