How Many Calories Are in 500 Grams of Grass-Fed Beef? An In-Depth Look

November 7, 2025 •

4 min read

For example, 500 grams of raw, lean grass-fed beef strip steak contains approximately 585 calories. However, the total number of calories in 500 grams of grass-fed beef can vary significantly based on the specific cut, its leanness, and how it is prepared. Understanding these variables is key to accurate calorie tracking and balanced nutrition.

Quick Summary

Calorie counts for 500g of grass-fed beef fluctuate widely depending on the cut and preparation method. Leaner options yield fewer calories, while fattier cuts and certain cooking methods increase the total count.

Key Points

Variable Calorie Count: The calories in 500 grams of grass-fed beef depend heavily on the cut and leanness, ranging from roughly 585 calories for a lean raw steak to over 1000 for a fattier, cooked portion.
Leaner Profile: Grass-fed beef is generally leaner than grain-fed beef, which results in fewer calories per gram due to its lower fat content.
Cooking Method Matters: The cooking method significantly impacts the final calorie count; dry cooking methods like grilling or baking are lower in calories than frying, especially if excess fat is drained.
Better Fat Quality: Beyond calories, grass-fed beef offers nutritional benefits, including a more favorable omega-3 to omega-6 fatty acid ratio and higher levels of CLA compared to grain-fed beef.
Nutrient Richness: Grass-fed beef is a great source of high-quality protein, B vitamins, and essential minerals like iron and zinc, regardless of the calorie variation.

The Grass-Fed Advantage: What Influences Calorie Count?

Grass-fed beef is known for its leaner profile and healthier fat composition compared to its grain-fed counterpart. This is because the cattle's diet of grass and forage naturally results in a lower overall fat content. For individuals monitoring their calorie intake, this difference is significant. However, stating a single calorie number for 500 grams of grass-fed beef is misleading, as several critical factors must be considered.

Factors That Determine Calories

Fat Content and Leanness: The most important variable is the ratio of lean meat to fat. Ground beef, for instance, is labeled with a lean-to-fat percentage (e.g., 95% lean / 5% fat). The higher the lean percentage, the lower the calorie count. A leaner cut like a sirloin will have fewer calories than a fattier cut like a ribeye, even within the same grass-fed classification.
Cut of Meat: Different cuts of beef have different inherent fat levels. Tenderloin is a very lean cut, while ground beef's fat content can be controlled during the grinding process. For example, a raw, lean grass-fed strip steak contains significantly fewer calories than a patty made from 90% lean ground beef.
Cooking Method: How you cook the beef dramatically affects the final calorie count. Frying in oil or butter adds extra calories, while grilling, baking, or pan-broiling without added fats can keep the count lower. Furthermore, rendering fat during cooking (and draining it off) will reduce the overall calories consumed.
Raw vs. Cooked Weight: The calorie calculation for raw beef will be different from cooked beef. When cooked, beef loses water and some fat, but the remaining meat becomes more calorie-dense per gram. Therefore, a 500-gram raw portion will weigh less and have a different nutritional profile than a 500-gram cooked portion.

Example Calorie Comparison for 500g of Grass-Fed Beef

The following table illustrates how different cuts and preparations can influence the calorie count for a 500-gram portion of grass-fed beef. All values are approximate and sourced from nutritional databases.


Cut of Grass-Fed Beef	Preparation Method	Approximate Calories for 500g
Lean Strip Steak (raw)	Raw	585
95% Lean Ground Beef (raw)	Raw	655
90% Lean Ground Beef (raw)	Raw	880
90% Lean Ground Beef Patty	Cooked, Pan-broiled	1020
Lean Tenderloin Steak	Cooked, Broiled	~1010

Note: The figures for ground beef are based on its raw state. The final cooked calorie count will vary depending on how much fat is drained during cooking.

Health Benefits and Nutritional Profile

Beyond just calories, grass-fed beef offers a superior nutritional profile that is valuable for overall health. The diet of grass-fed cattle results in several key nutritional differences.

Here are some of the nutritional highlights:

Favorable Omega-3 to Omega-6 Ratio: Grass-fed beef has a healthier balance of fatty acids, with a lower omega-6 to omega-3 ratio, which is beneficial for reducing inflammation.
Higher Conjugated Linoleic Acid (CLA): This type of fatty acid is found in higher concentrations in grass-fed beef and is associated with potential health benefits such as reducing body fat and increasing muscle mass.
More Antioxidants and Vitamins: The meat contains higher levels of antioxidants like Vitamin E, as well as beta-carotene, compared to grain-fed beef.
Rich in B Vitamins and Minerals: Both grass-fed and grain-fed beef are excellent sources of B vitamins (including B12, B3, and B6), as well as highly bioavailable iron, selenium, and zinc. Grass-fed may contain slightly higher amounts of certain nutrients.

Smart Meal Planning for Grass-Fed Beef

Incorporating grass-fed beef into your diet is a healthy choice, but careful planning is required for accurate calorie management. The following tips can help:

Choose the Leanest Cuts: Opt for leaner cuts like tenderloin, sirloin, or 95% lean ground beef to minimize calorie intake.
Use Calorie-Reducing Cooking Methods: Grill, bake, or broil your beef instead of pan-frying with excessive oils. For ground beef, pan-broiling and draining the fat can significantly reduce the total calories per serving.
Pair with Vegetables: Bulk up your meals with fiber-rich vegetables to add volume and nutrients without adding significant calories.
Control Portion Sizes: Stick to recommended serving sizes, such as a 3-ounce portion, to manage overall calorie consumption effectively.
Factor in Preparation: Always consider how cooking and added ingredients impact the final calorie count. A grass-fed beef patty with a high-calorie sauce or bun will have a much higher total than the beef alone.

Conclusion

The number of calories in 500 grams of grass-fed beef is not a fixed figure. It is a dynamic value influenced by the specific cut, the percentage of fat, and how it is prepared. While a raw, lean cut might be around 585 calories, a less lean, cooked portion can be well over 1000 calories. Regardless of the calorie count, grass-fed beef offers a superior nutritional profile, including beneficial omega-3 fatty acids and antioxidants, making it a healthy addition to a balanced diet when chosen and cooked mindfully. For those aiming for precise calorie tracking, choosing leaner cuts and cooking methods that minimize added fat will be most effective. Read more about the benefits of grass-fed beef versus grain-fed beef on authoritative nutrition websites, such as Healthline.

Frequently Asked Questions

Yes, cooking affects the calorie count. As beef cooks, it loses water weight, concentrating the remaining fat and protein. The calorie density per gram increases, though the overall calories from the initial 500-gram portion may decrease slightly if fat is rendered and drained off.

Leaner cuts typically have the fewest calories. For grass-fed beef, this includes cuts like tenderloin and sirloin. When purchasing ground beef, opting for the highest lean-to-fat percentage (e.g., 95% lean) will result in a lower calorie count.

The total calorie count doesn't change drastically, but the calorie density per gram increases as water is lost during cooking. The actual calories consumed will be lower for a cooked piece if a significant amount of fat is cooked off and drained.

Generally, yes. Grass-fed beef tends to be leaner overall, resulting in fewer calories per serving than a comparable cut of grain-fed beef. A 6-ounce grass-fed steak can have approximately 100 fewer calories than its grain-fed equivalent.

The leanness percentage directly correlates with the calorie count. For 500g of raw ground beef, 95% lean beef (655 calories) has significantly fewer calories than 90% lean beef (880 calories), because fat contains more calories per gram than protein.

While fat composition impacts the type of fat (more omega-3s in grass-fed), it is the overall quantity of fat that determines the caloric value. The higher fat content in grain-fed beef is the primary reason for its higher calorie density compared to leaner grass-fed options.

No, it is not recommended. As shown in the comparison table, different cuts have distinct calorie profiles. Always check the nutritional information for the specific cut of grass-fed beef you are consuming to get the most accurate calorie estimate.