Understanding Your Plate: How many calories are in 5 oz of 90 10 ground beef?

October 19, 2025 •

4 min read

A 5-ounce serving of cooked 90/10 ground beef, which is 90% lean and 10% fat, contains approximately 289 calories. This is a popular choice for health-conscious individuals looking for a solid source of high-quality protein while managing their fat intake. However, the calorie count can vary based on cooking method and whether the fat is drained.

Quick Summary

A 5 oz serving of cooked 90/10 ground beef has roughly 289 calories, featuring high protein and moderate fat. Understanding how cooking affects its nutritional value helps integrate this lean protein source into a balanced diet for weight and muscle management.

Key Points

Calorie Count: A 5 oz serving of cooked 90/10 ground beef contains approximately 289 calories.
Raw vs. Cooked: Raw 90/10 beef has fewer calories per ounce than cooked due to moisture and fat loss during cooking.
Protein Source: This lean beef is an excellent source of high-quality protein, with about 36 grams per 5 oz cooked serving.
Nutrient-Rich: 90/10 ground beef is rich in essential nutrients like iron, zinc, and B vitamins.
Manage Fat Intake: Draining excess fat after cooking is a simple yet effective way to reduce the final fat and calorie content.
Versatile and Healthy: Choosing a leaner ratio like 90/10 is a healthier alternative for many dishes, including tacos, chili, and meatloaf.

Cooked vs. Raw: Unpacking the Calorie Count

When measuring ground beef, it's crucial to distinguish between raw and cooked portions, as the calorie content per ounce changes significantly during cooking. A 5-ounce portion of raw 90/10 ground beef contains approximately 249 calories. However, during the cooking process, the beef loses water and some of its fat content, causing it to shrink by about 25%. This means that a 5-ounce raw portion yields a smaller, but more calorically dense, cooked portion.

For a cooked, pan-broiled patty of 90/10 ground beef, a 5-ounce portion contains approximately 289 calories. The higher calorie count per cooked ounce reflects the loss of moisture and the concentration of remaining nutrients. For those tracking calories, it is always recommended to use the raw weight for the most accurate calculation, or to measure the final cooked weight and reference nutrient data for cooked meat.

Macronutrient Breakdown

In addition to the total calories, it's helpful to understand the macronutrient profile of 90/10 ground beef. For a 5-ounce serving, the breakdown is a beneficial ratio for many dietary goals:

Protein: Approximately 36 grams, which makes up about 51% of the total calories. This high-quality protein is essential for muscle repair, growth, and overall body maintenance.
Fat: About 15 grams, contributing roughly 49% of the calories. The 10% fat content is a mix of saturated, monounsaturated, and polyunsaturated fats.

The Health Benefits of Choosing Lean Beef

Beyond the raw calorie numbers, incorporating lean beef like 90/10 into your diet offers a variety of health benefits. As a rich source of essential nutrients, it supports several bodily functions and dietary goals.

Rich in Essential Nutrients: Lean ground beef is packed with vital vitamins and minerals, including Vitamin B12, iron, zinc, and selenium. These are crucial for energy production, immune function, and oxygen transport in the blood.
High-Quality Protein Source: It provides all nine essential amino acids needed for muscle building and tissue repair. This is particularly beneficial for athletes or those trying to maintain muscle mass as they age.
Supports Weight Management: The high protein content promotes satiety, helping you feel full for longer and potentially reducing overall calorie intake.

Calorie Comparison: 90/10 vs. Other Ratios

To put the nutritional value of 90/10 into perspective, here is a comparison of the approximate calorie content for a 5-ounce serving of cooked ground beef with different lean-to-fat ratios. This table highlights how choosing a leaner option can significantly reduce both calories and fat.


Lean-to-Fat Ratio	Approximate 5 oz Cooked Calories	Approximate 5 oz Cooked Fat (g)	Use Case
93/7	~219	~8.5	Leanest option, ideal for strict low-fat diets
90/10	~289	~15	A healthy balance of flavor and leanness
85/15	~310	~18	Balanced, all-purpose for flavor and moisture
80/20	~383	~27	High in flavor and moisture, best for burgers

Note: Calorie estimates for 85/15 and 80/20 are derived from per-gram data in cited sources and scaled for comparison.

Tips for Cooking 90/10 Ground Beef Healthily

To maximize the health benefits and keep your meals lower in calories, the way you prepare ground beef is as important as the ratio you choose.

Drain the Fat: After cooking, drain the excess fat from the pan. This simple step can significantly reduce the total fat and calorie content of your meal.
Minimize Added Oils: When pan-broiling, use a non-stick pan or minimal oil to cook the beef. The 10% fat content is often enough to prevent sticking.
Bake, Grill, or Broil: These methods allow excess fat to drip away from the meat during cooking, further lowering the final fat content.
Pair with High-Fiber Foods: Combine your lean ground beef with plenty of vegetables, legumes, and whole grains. This creates a balanced, nutritious, and satisfying meal.
Control Portion Sizes: Even with a lean option like 90/10, portion control is key. A 3 to 4-ounce cooked serving is a standard recommendation for most meals.

Conclusion: Making Informed Choices for Your Diet

Determining how many calories are in 5 oz of 90/10 ground beef? is a simple yet crucial step for anyone monitoring their nutrition. With approximately 289 calories in a cooked serving, it offers a lean, protein-rich foundation for numerous healthy meals. By understanding the difference between raw and cooked weights, and by choosing healthy cooking methods, you can effectively manage your dietary intake while enjoying a flavorful and versatile ingredient. Incorporating lean beef in moderation, alongside plenty of vegetables and whole grains, allows for a balanced approach to eating and achieving your wellness goals.

For more detailed nutritional information and recipe ideas, you can explore resources like the New York Beef Council's website.

Note: Nutritional information can vary slightly based on the specific brand and cut of beef. It is always best to check the product's packaging for the most accurate data.

Frequently Asked Questions

Yes, cooking ground beef significantly changes the calorie count per ounce. Raw beef loses moisture and some fat during cooking, which concentrates the remaining nutrients and calories into a smaller weight.

Yes, 90/10 ground beef is a leaner, healthier option compared to 80/20. It has less total fat and fewer saturated fats, making it a better choice for those managing their fat and calorie intake.

To reduce calories, choose leaner ground beef like 90/10, drain any excess fat after cooking, and pair it with low-calorie, high-fiber foods such as vegetables and whole grains.

A 5 oz serving of cooked 90/10 ground beef provides approximately 36 grams of high-quality protein.

Tracking with raw weight provides the most accurate calculation because the weight changes as water and fat are cooked out. If you track with cooked weight, you should reference nutrition data specifically for cooked meat.

90/10 ground beef is ideal for dishes where you want to minimize grease, such as tacos, chili, stuffed peppers, and lean meatballs or meatloaf.

Draining the fat primarily removes calories and saturated fat, which can be beneficial for health. The protein, vitamins (like B12), and minerals (like iron and zinc) are retained in the meat itself.