How many calories are in 4 oz of 95% lean ground beef?

October 24, 2025 •

4 min read

A 4-ounce serving of raw 95% lean ground beef contains approximately 155 calories, making it a robust and healthy option for a high-protein, low-fat meal. However, the calorie content can change during cooking as moisture is lost and fat may render away. This guide will provide a detailed breakdown of how many calories are in 4 oz of 95% lean ground beef in its raw form and after it has been cooked.

Quick Summary

An uncooked 4 oz portion of 95% lean ground beef has about 155 calories. When pan-browned, the weight decreases due to water loss, concentrating calories and protein, which results in approximately 218 calories per 4 oz cooked serving.

Key Points

Raw Calorie Count: A 4 oz portion of raw 95% lean ground beef contains approximately 155 calories.
Cooked Calorie Count: For a 4 oz serving of pan-browned 95% lean ground beef, the calorie count increases to about 218 calories, due to water loss and nutrient concentration.
Fat Draining: Draining or rinsing the meat after cooking removes excess rendered fat, further reducing the overall calorie and fat content.
High-Protein Source: This lean cut is an excellent source of high-quality protein, which promotes muscle maintenance and feelings of fullness.
Micronutrient Rich: 95% lean ground beef provides essential micronutrients such as iron, zinc, and B vitamins, which are vital for energy metabolism and overall health.

Understanding Calorie Differences: Raw vs. Cooked

One of the most common points of confusion when tracking food is whether to log raw or cooked nutritional information. For lean ground beef, the distinction is critical because cooking changes the moisture content, thereby concentrating the remaining nutrients and calories per ounce. A 4 oz patty of raw beef will not weigh 4 oz once it's cooked. It's a common practice for meat to shrink by about 25% during cooking due to water loss.

For a 4 oz (113g) serving of raw 95% lean ground beef, the nutritional profile is straightforward and standardized based on USDA data. As the meat is cooked, moisture evaporates, leaving behind a denser, more concentrated product. The total caloric value of the original portion remains the same, but the caloric density per ounce of the final product is higher. Therefore, it is essential to be consistent and either always measure and log food raw or cooked. Most dietary tracking platforms use cooked values, so paying close attention to the specific data source is recommended.

Raw Nutritional Profile: 4 oz of 95% Lean Ground Beef

Before it hits the skillet, a 4 oz (113g) portion of raw 95% lean ground beef offers an excellent nutritional foundation for a healthy meal. The exact figures may vary slightly by brand, but they typically align with the USDA data summarized by sources like Nutritionix and the University of Rochester Medical Center.

Energy: Approximately 155 calories
Protein: Approximately 24 grams
Total Fat: Approximately 5.7 grams
Saturated Fat: Approximately 2.5 grams

Cooked Nutritional Profile: 4 oz of 95% Lean Ground Beef

When 95% lean ground beef is cooked, its composition changes. Sources like CalorieKing list a pan-browned 4 oz serving with different values, accounting for the moisture loss and nutrient concentration. It is important to note that this is for a cooked weight of 4 oz, which would require starting with a larger raw portion. For a 4 oz cooked weight, the values are higher than for the same raw weight.

Energy: Approximately 218 calories
Protein: Approximately 33 grams
Total Fat: Approximately 8.6 grams
Saturated Fat: Approximately 3.9 grams

Optimizing Your Cooking Method for Calorie Control

For those watching their caloric intake, the method of preparation can make a significant difference. While 95% lean ground beef is already very low in fat, how you cook it can further influence the final nutritional content. Draining and rinsing the meat can help to remove any additional rendered fat, thereby reducing the final calorie count. The Beef Loving Texans website describes an effective rinsing method.

Pan-browning and draining: Cook the beef in a non-stick skillet and, once browned, transfer it to a colander to drain excess fat. This is an efficient way to make even fattier blends leaner, but still effective for 95/5.
Baking or broiling: For patties or meatballs, baking or broiling on a wire rack allows fat to drip away from the meat as it cooks.
Incorporating moisture: For recipes like chili or sauce, adding high-moisture ingredients like onions, peppers, or crushed tomatoes can help keep the lean meat from drying out while adding flavor and nutrients.

Macronutrient and Micronutrient Breakdown

Beyond just calories, 95% lean ground beef provides a complete nutritional profile that is valuable for overall health, especially for those maintaining a high-protein diet. It is an excellent source of several key nutrients.

High-quality Protein: Essential for muscle repair, growth, and overall satiety, which is crucial for weight management.
Iron: An important mineral for oxygen transport in the blood, with lean beef being a great source of highly absorbable heme iron.
Zinc: Vital for immune function and wound healing.
B Vitamins: Contains significant amounts of Vitamin B12, essential for nerve function and red blood cell formation, as well as Niacin and Vitamin B6.

Comparison of Ground Beef Leanness

The leanness of ground beef is directly tied to its fat and calorie content. Choosing a leaner option like 95/5 over a more common 80/20 blend can make a substantial difference in caloric intake over time.


Beef Type (Raw 4 oz)	Calories (approx.)	Total Fat (approx.)	Protein (approx.)
95% Lean / 5% Fat	155 kcal	5.7 g	24 g
85% Lean / 15% Fat	250 kcal (per 100g)	~15 g (per 100g)	~21 g (per 100g)
80% Lean / 20% Fat	288 kcal (per 100g)	~20 g (per 100g)	~19 g (per 100g)

Note: Calorie and macronutrient values for 85/15 and 80/20 were taken from a 100g (3.5oz) cooked serving and extrapolated for comparison, as exact 4 oz raw figures were less consistent across sources.

Conclusion

In summary, a 4 oz serving of raw 95% lean ground beef contains about 155 calories, 5.7 grams of fat, and 24 grams of protein. If you are measuring after cooking, a 4 oz portion will contain more calories and fat because of the weight lost during the cooking process. A pan-browned 4 oz serving contains around 218 calories. By choosing a high-lean blend and utilizing simple cooking techniques like draining or rinsing, you can maximize the nutritional benefits while minimizing the fat content, making 95% lean ground beef an excellent component of a health-conscious diet. It provides essential protein, iron, and B vitamins that can aid in muscle maintenance and promote satiety, a key factor in weight management. Just remember to be mindful of your portion size, especially with the increased caloric density after cooking.

For more information on the nutrient database, you can refer to the USDA National Nutrient Database.

Frequently Asked Questions

The total calories of the original raw meat portion do not change, but cooking causes moisture to evaporate, which reduces the overall weight of the meat. This concentrates the remaining fat and protein, making the calorie count per ounce or per 4-ounce serving of the cooked product higher than the raw product.

Lean meats typically shrink by about 25% during cooking, primarily due to the loss of water. For example, a 4 oz raw portion will result in approximately 3 oz of cooked meat.

Yes, 95% lean ground beef is a very good option for weight loss. Its high protein content helps promote satiety and muscle preservation, while its low fat percentage keeps the calorie count significantly lower compared to fattier blends like 80/20.

The best methods are pan-browning with draining, or baking/broiling on a wire rack to allow fat to drip away. Rinsing the cooked, crumbled beef with hot water after draining can also reduce the fat content further.

Rinsing with hot water after browning and draining can remove excess fat without a significant loss of flavor. It's recommended to add any seasonings, like salt and pepper, after the rinsing process to avoid washing them away.

Compared to fattier blends like 80% or 85% lean, 95% lean ground beef is substantially lower in total calories and fat. This makes it a healthier choice for those monitoring their intake, especially when aiming for a calorie deficit.

This type of beef is rich in essential micronutrients, including highly bioavailable iron, zinc for immune support, and vital B vitamins such as B12, which aid in energy metabolism.