How many calories are in 4oz of 93% lean ground beef?: A Deep Dive into its Nutrition Profile

October 19, 2025 •

3 min read

According to nutritional data, a standard 4-ounce serving of raw 93% lean ground beef contains approximately 172 calories. This information is a critical starting point for anyone tracking their intake, especially when wondering, 'How many calories are in 4oz of 93% lean ground beef?', as this lean protein can be a cornerstone of a healthy and balanced diet.

Quick Summary

A 4oz serving of 93% lean ground beef provides about 172 calories, along with substantial high-quality protein, essential vitamins, and minerals like iron and zinc. The final caloric value can change based on cooking methods, but it remains a nutrient-dense option for a healthy eating plan.

Key Points

Calorie Count: A 4-ounce serving of raw 93% lean ground beef contains approximately 172 calories.
High in Protein: Each 4oz serving provides a significant amount of high-quality protein (around 24 grams), which aids muscle growth and promotes satiety.
Rich in Micronutrients: This lean meat is packed with essential vitamins like B12 and minerals such as iron and zinc, important for energy and immune function.
Lower Fat Option: Compared to fattier ground beef, the 93/7 variety has a lower saturated fat and calorie content, making it a heart-healthier choice in moderation.
Cooking Method Matters: The final caloric intake can be reduced further by draining excess fat after browning, particularly when cooked via pan-broiling.
Supports Weight Management: Its high protein content helps manage appetite and preserve lean muscle mass during weight loss.
Versatile Ingredient: Lean ground beef can be used in a variety of healthy recipes, including stir-fries, stuffed vegetables, and salads, by pairing it with fiber-rich foods.

Unpacking the Caloric Value of 93% Lean Ground Beef

For those monitoring their intake, a precise understanding of food's nutritional content is essential. The specific calorie count for a 4-ounce portion of 93% lean ground beef is approximately 172 calories, based on data for the raw product. The "93% lean / 7% fat" ratio means it is a relatively low-fat option compared to other ground beef varieties. The caloric distribution from its macronutrients is primarily from protein and fat, with zero carbohydrates. It's important to remember that the final calorie count can be influenced by the cooking process, as pan-browning and draining the fat will reduce the overall fat and calorie content.

The Macronutrient Breakdown

Beyond the calorie count, the macronutrient profile of 93% lean ground beef is what makes it a powerhouse for a balanced diet. It is an excellent source of high-quality protein, which is vital for muscle repair, growth, and satiety.

Protein: A 4-ounce serving of raw 93/7 ground beef contains about 23 to 24 grams of protein, providing a significant portion of your daily requirement. Protein helps you feel full for longer, which can aid in weight management by reducing overall calorie intake.
Fat: With only 7% fat by weight, a 4-ounce serving contains around 8 grams of total fat. This includes both saturated and unsaturated fats. While saturated fat should be consumed in moderation, the fat content in this lean cut is considerably lower than in fattier options.
Carbohydrates: As with most unprocessed meats, 93% lean ground beef contains virtually no carbohydrates. This makes it a perfect fit for low-carb or ketogenic diets.

Essential Vitamins and Minerals

Lean ground beef is more than just protein; it is also a rich source of micronutrients essential for overall health.

Iron: It is a fantastic source of highly absorbable heme iron, crucial for transporting oxygen throughout the body and maintaining energy levels.
Zinc: An important mineral for immune function, wound healing, and DNA synthesis.
B Vitamins: The meat is loaded with B vitamins, including B12, niacin (B3), and B6, which are vital for nerve function, energy metabolism, and red blood cell formation.

Lean vs. Regular Ground Beef: A Nutritional Comparison

Choosing a leaner cut significantly impacts the nutritional value of your meal. The table below illustrates the difference between a 4-ounce serving of raw 93/7 lean ground beef and a more common 80/20 variety.


Nutrient	93% Lean / 7% Fat (approx.)	80% Lean / 20% Fat (approx.)	Key Difference
Calories	172 kcal	288 kcal	116 kcal less
Total Fat	8 g	20 g	12 g less
Protein	24 g	20 g	4 g more
Saturated Fat	3-4 g	8 g	4-5 g less

Tips for Incorporating Lean Ground Beef into Your Diet

Lean ground beef is incredibly versatile and can be used in numerous healthy recipes. Here are some simple ways to make it part of a balanced diet:

Make Healthy Burgers: Use lean ground beef for patties and serve them on a whole-grain bun or as lettuce wraps to reduce carbohydrates.
Stretch it with Fillers: Mix your ground beef with fiber-rich fillers like finely chopped mushrooms, lentils, or cauliflower rice. This adds volume and nutrients while further reducing the calorie density.
Try a Taco Salad: Instead of traditional tacos, serve seasoned lean ground beef over a bed of fresh greens with plenty of vegetables, a dollop of Greek yogurt instead of sour cream, and a drizzle of a light vinaigrette.
Sauté and Stir-fry: Sautéing lean ground beef with a mix of colorful vegetables like bell peppers, onions, and broccoli is a quick and delicious meal.
Prepare Ahead: Make a large batch of cooked, drained ground beef at the beginning of the week. This can be used for quick meals throughout the week, such as in omelets, pasta sauces, or stuffed vegetables.

Conclusion

For those focused on maintaining a nutritious diet, knowing how many calories are in 4oz of 93% lean ground beef? is fundamental. At approximately 172 calories per 4-ounce serving (raw), it provides a powerful combination of high-quality protein and essential micronutrients. By choosing leaner cuts and employing healthy cooking methods, you can confidently integrate this versatile and nutrient-dense meat into your meals to support weight management, muscle maintenance, and overall well-being. For more information on making beef a healthy part of your diet, consider consulting resources like the New York Beef Council's guide.

Frequently Asked Questions

Yes, the calorie count can change slightly when cooked. For example, browning the ground beef and draining the excess fat will reduce the overall fat content, resulting in a lower final calorie count than the raw measurement.

A 4-ounce serving of raw 93% lean ground beef provides approximately 23-24 grams of high-quality protein.

There are about 8 grams of total fat in a 4-ounce portion of 93% lean ground beef, with a lower saturated fat content compared to fattier cuts.

Yes, 93% lean ground beef is a good option for weight loss. Its high protein content promotes satiety, helping you feel full for longer and manage your overall calorie intake.

Lean ground beef is a rich source of essential nutrients, including vitamin B12, iron, and zinc, which are crucial for energy production, immune function, and overall well-being.

A 4-ounce serving of 93/7 lean ground beef has significantly fewer calories than the same amount of 80/20 ground beef, as the higher fat content in the 80/20 cut increases its caloric value.

To reduce the calories in a meal with ground beef, choose a leaner cut like 93/7, drain the fat after cooking, and incorporate fiber-rich fillers like vegetables or lentils to add volume with fewer calories.

Yes, lean ground beef supports muscle building due to its high concentration of bioavailable, high-quality protein, which provides all the essential amino acids needed for muscle repair and growth.