How many calories are in 5 oz of 80 20 ground beef?

October 18, 2025 •

3 min read

According to nutritional data, a 5 oz pan-broiled patty of 80/20 ground beef contains approximately 349 calories. The exact number of calories in 5 oz of 80 20 ground beef can vary based on cooking method and how much fat is drained away during preparation.

Quick Summary

A 5-ounce serving of cooked 80/20 ground beef, specifically a pan-broiled patty, has roughly 349 calories. The final count depends heavily on the cooking method and the amount of fat rendered and removed.

Key Points

Core Calorie Count: A 5 oz cooked, pan-broiled 80/20 ground beef patty contains approximately 349 calories.
Cooking Matters: The calorie count changes significantly during cooking as fat and water are lost.
Fat Drainage Reduces Calories: Draining or blotting the rendered fat after cooking can effectively lower the final calorie content of the beef.
High in Protein and B12: This cut is a rich source of protein, with a 5 oz portion providing about 34g, and is an excellent source of Vitamin B12.
Comparison to Leaner Beef: 80/20 has a higher fat content and more calories than leaner alternatives like 90/10 beef, but also offers a richer flavor and juicier texture.

The Core Answer: Calories in Cooked 80/20 Ground Beef

For a standard 5-ounce (approx. 142g) portion of 80/20 ground beef cooked as a pan-broiled patty, you can expect the calorie count to be around 349. This figure is an estimate based on common preparation, where some fat is rendered and lost during the cooking process. It is important to note that the raw calorie count will be higher, but since most people eat ground beef cooked, the cooked value is the most relevant for meal tracking. The cooking process causes the beef to lose water and fat, concentrating the remaining nutrients and energy in the final product.

Factors That Affect Calorie Count

The final calorie count of your meal is not just a fixed number. Several variables can influence how many calories you actually consume from your 5 oz of 80/20 ground beef. Understanding these factors can help you better manage your nutritional intake.

Cooking Method: The method you use for cooking has a significant impact. For example, broiling a patty can result in more fat dripping away compared to browning crumbles in a pan where some fat is reabsorbed or left in the mixture.
Fat Drainage: Simply draining the rendered fat from the pan can drastically lower the calorie count. For crumbles, blotting and rinsing can further reduce fat and calories, though it may also impact flavor.
Measuring Method: The most accurate way to measure is by weighing the beef after it's cooked and any excess fat is removed. Weighing it raw, while often a tracking method, doesn't account for the fat loss that occurs during cooking.

Nutritional Breakdown Beyond Calories

While the calorie count is a key metric, 80/20 ground beef offers a robust nutritional profile. In addition to protein, it contains a variety of vitamins and minerals essential for a healthy diet. A 5-ounce pan-broiled patty typically provides:

Protein: Approximately 34 grams, vital for muscle repair and growth.
Fat: Around 23 grams, including saturated and monounsaturated fats.
Vitamins: An excellent source of Vitamin B12, essential for nerve function and blood cell formation. It also contains other B vitamins, zinc, selenium, and iron.

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

Understanding how different lean-to-fat ratios stack up can help you make informed choices. Here is a comparison of typical cooked 5 oz portions.


Feature	80/20 Ground Beef (Pan-Broiled)	90/10 Ground Beef (Pan-Broiled)
Estimated Calories (5 oz cooked)	~349 kcal	~270 kcal*
Protein Content (5 oz cooked)	~34g	~38g*
Fat Content (5 oz cooked)	~23g	~12g*
Flavor	Richer, more pronounced beef flavor due to higher fat content.	Lighter flavor profile.
Texture	Juicier and more tender.	Drier, more crumbly texture.

*Approximate values derived from USDA data for similar ratios after cooking.

How to Reduce Calories When Cooking 80/20 Ground Beef

If you're looking to enjoy the flavor of 80/20 beef while minimizing calories, here are some effective strategies:

Drain the Fat: After browning crumbles, use a colander to pour off the rendered fat. For patties, cook them on a rack so the fat drains away during cooking.
Blot the Beef: For ground crumbles, you can use a paper towel to blot excess oil from the beef after cooking.
Rinse the Crumbles: For an even greater fat reduction, rinse the cooked and drained ground beef crumbles with hot water. This removes a significant amount of the remaining fat, though it will alter the flavor and can dry out the meat.
Use a Lighter Cooking Method: Consider baking or broiling patties instead of pan-frying, as this allows fat to drip away more effectively. For more details on nutritional data, the USDA FoodData Central is a highly reliable source. Learn more about their extensive database.

Conclusion

In summary, a 5-ounce cooked, pan-broiled patty of 80/20 ground beef provides approximately 349 calories, along with a significant amount of protein and other essential nutrients. However, the final calorie count is not a fixed number and can be influenced by your cooking method and how you manage the rendered fat. For those counting calories, simple techniques like draining and blotting can make a notable difference, while those seeking a leaner profile can consider 90/10 beef. Ultimately, 80/20 ground beef offers a flavorful, nutrient-dense option that can be incorporated into a balanced diet with mindful preparation.

Frequently Asked Questions

Five ounces of raw 80/20 ground beef contains approximately 359 calories, as the fat and water have not yet cooked off. The calorie count will be lower once cooked, as some fat is rendered and lost during the process.

To reduce calories, drain off the rendered fat after browning the meat. You can also blot the cooked crumbles with a paper towel or, for maximum fat reduction, rinse them with hot water.

A 5-ounce cooked patty of 80/20 ground beef has roughly 349 calories, whereas a similarly sized 90/10 beef patty would have significantly fewer, closer to 270 calories, due to its lower fat content.

Yes, 80/20 ground beef is considered high in fat compared to leaner cuts. The '20' in its name indicates it is 20% fat by weight before cooking.

Yes, the cooking method significantly affects the final calorie count. Methods that allow more fat to drain away, like broiling or cooking on a rack, will result in a lower calorie content than pan-frying, where some fat may remain with the meat.

A 5-ounce pan-broiled patty of 80/20 ground beef contains approximately 34 grams of protein.

The calorie count for grass-fed beef is generally similar to conventional beef, although some minor nutritional differences may exist, such as slightly more omega-3 fatty acids.