How many calories are in 80 20 ground beef per 100g? A comprehensive nutritional breakdown

December 2, 2025 •

2 min read

According to USDA data, raw 80/20 ground beef contains approximately 254 calories per 100g. However, the final calorie count for cooked 80 20 ground beef per 100g can fluctuate significantly depending on the cooking method and how much of the rendered fat is drained.

Quick Summary

Raw 80/20 ground beef provides about 254 calories per 100g, but the calorie density increases as it cooks due to water loss. The total number of calories and fat can be reduced by draining excess fat after cooking, making preparation a crucial factor in the final nutritional profile.

Key Points

Raw Calorie Count: Raw 80/20 ground beef contains approximately 254 calories per 100g, according to USDA figures.
Cooked Calorie Increase: Due to water loss during cooking, the calorie count per 100g of cooked 80/20 ground beef increases, typically to around 288 calories or more, depending on preparation.
Impact of Fat Drainage: Draining the rendered fat after cooking can significantly reduce the overall calorie and fat content of your meal.
Leaner Options: Choosing a leaner ratio, such as 90/10, can more than double the calorie difference compared to 80/20, especially important for calorie-controlled diets.
Rich Nutrient Source: Beyond calories, 80/20 ground beef provides high-quality protein, iron, zinc, and B vitamins, making it a nutrient-dense food.
Cooking Method Matters: Grilling or broiling allows fat to drip away, which results in fewer calories than pan-frying where fat may be retained.

Understanding the Calorie Count in 80/20 Ground Beef

The calorie content of ground beef is primarily determined by its fat-to-lean ratio. For 80/20 ground beef, this signifies 80% lean meat and 20% fat, contributing to its caloric value. Comparing raw and cooked forms is crucial for accurate tracking.

Raw vs. Cooked Calorie Comparison

Cooking ground beef alters its composition; water evaporates and fat renders, concentrating nutrients and calories in the remaining mass.

Raw 80/20 Ground Beef: Contains about 254 calories per 100g.
Cooked 80/20 Ground Beef: The calorie count per 100g increases because the cooked meat is denser. Pan-browned 80/20 ground beef can have around 307 calories per 100g, according to some data. Measuring after cooking gives a more accurate calorie count for consumption.

Impact of Cooking Method on Calories

The way you cook ground beef significantly affects the final calorie total by influencing how much fat is removed.

Pan-Frying with Draining

Browning the meat in a pan and draining the fat is a common method to lower calories. Rinsing the cooked meat with hot water can further reduce fat by up to 50%. This is particularly useful in recipes where excess fat isn't needed.

Grilling or Broiling

These methods allow fat to drip away, naturally resulting in a lower calorie count compared to pan-frying.

Nutritional Comparison of Ground Beef Ratios

The lean-to-fat ratio is the primary driver of calorie differences in ground beef. Below is a comparison of common ratios per 100g, showing how calorie counts vary. These are average figures and can differ based on specific cuts and preparation.


Ground Beef Ratio	Approximate Calories per 100g (Raw)	Approximate Calories per 100g (Cooked, Pan-Browned)
80/20 (Lean)	~254 kcal	~288 kcal
85/15 (Extra Lean)	~217 kcal	~250 kcal
90/10 (Extra Lean)	~179 kcal	~217 kcal
95/5 (Very Lean)	~120 kcal	~137 kcal

Note: Cooked calorie counts are estimates based on moderate draining.

Beyond Calories: A Look at the Nutrient Profile

Beyond its calorie content, 80/20 ground beef is a good source of essential nutrients. Its fat content enhances flavor, and the meat itself provides valuable vitamins and minerals.

Key Nutrients Found in Ground Beef:

High-Quality Protein: Contains all essential amino acids for muscle health.
Iron: Provides easily absorbed heme iron.
Zinc: Important for immune and cellular function.
B Vitamins: A notable source of B12, crucial for nerve function and DNA synthesis.

Conclusion

Raw 80/20 ground beef contains around 254 calories per 100g. However, the calorie count for cooked 80/20 is more relevant for consumption and is typically closer to 288 calories per 100g, depending on how much fat is drained. Managing calories is possible by choosing cooking methods that facilitate fat removal or opting for leaner beef ratios like 90/10. Ground beef, consumed in moderation, offers valuable protein and nutrients. For detailed USDA data, consult their database.

Frequently Asked Questions

Yes, 80/20 ground beef can be part of a weight loss plan, but moderation and portion control are key due to its higher fat and calorie density. For best results, drain the fat after cooking or opt for leaner cuts more often.

The most effective way to reduce calories is to drain the excess fat after browning the meat. For an even greater reduction, you can rinse the cooked meat with hot water and drain it well.

Yes, the cooking method and how you handle the rendered fat significantly change the final calorie count. Methods like grilling or broiling allow fat to drip off, reducing calories more than pan-frying without draining.

Raw ground beef has a lower calorie count per 100g because it contains water and hasn't lost fat. As it cooks, water evaporates, and fat renders out, increasing the calorie density of the remaining, solid meat.

A 90/10 ground beef has significantly fewer calories and less fat than 80/20. For example, a 100g serving of cooked 80/20 has about 288 calories, while 90/10 has around 217 calories.

80/20 ground beef is a nutrient-dense food rich in high-quality protein, essential heme iron, zinc, and a variety of B vitamins, especially Vitamin B12.

Due to its 20% fat content, 80/20 ground beef is a higher source of saturated fat compared to leaner options. Individuals concerned with heart health should consume it in moderation and focus on draining the fat.

References

1
Ground Beef: Weight Loss, Nutrition Facts, Health Benefits & Calories