How Many Calories Are in Drained 93% Ground Beef?

January 13, 2026 •

4 min read

According to USDA data, a 3-ounce serving of cooked, drained, 93% lean ground beef crumbles contains approximately 178 calories. This calorie count is significantly lower than that of fattier cuts, making it a popular choice for those focused on a healthy diet.

Quick Summary

The calorie count for cooked and drained 93% lean ground beef is around 178 calories per 3-ounce serving, with the fat content reduced during the cooking process. Cooking method and thoroughness of draining impact the final calorie count. Choosing leaner beef offers a healthier alternative with high protein and fewer calories.

Key Points

Calorie Count: A 3-ounce serving of cooked and drained 93% lean ground beef contains approximately 178 calories.
Cooking Method Matters: Broiling or baking can yield slightly fewer calories than pan-browning, as more fat drips away.
Draining is Key: The key to reducing calories and fat is thoroughly draining the rendered fat after browning the meat. Patting with a paper towel can absorb even more fat.
Macronutrient Balance: A 3-ounce serving is an excellent source of protein (around 25g) and provides essential vitamins and minerals like zinc, iron, and B vitamins.
Less Fat, More Protein: Compared to 80/20 ground beef, the 93/7 option has significantly less fat and slightly more protein per serving, making it a healthier choice for many diets.

Understanding the Calorie Count in 93% Lean Ground Beef

When you cook ground beef, a significant portion of the fat renders out, especially with leaner cuts like 93% lean. Draining this excess fat can notably reduce the final calorie count of your meal. The 93/7 ratio means that by weight, the raw meat is 93% lean and 7% fat. The key is remembering that fat contains more than double the calories per gram of protein, so even a small difference in fat content by weight can lead to a considerable difference in total calories.

Factors Affecting Calorie Count

Several factors can influence the final number of calories in your cooked, drained 93% ground beef:

Cooking Method: Pan-browning is the most common method, but baking or broiling can also be used. Pan-browning and draining typically results in the approximate 178 calorie count per 3 oz serving. Broiling a patty, which allows for more fat to drip away, can result in a slightly lower count, around 164 calories per 3 oz serving.
Draining Thoroughness: How well you drain the fat after cooking plays a major role. Patting the cooked crumbles with a paper towel can absorb even more residual fat and further lower the calorie total.
Serving Size: The USDA reference is based on a standard 3-ounce serving. However, the final cooked weight will be less than the raw weight due to moisture and fat loss. Raw 93/7 beef is around 172 calories for 4 ounces, which cooks down to a lighter, higher-calorie-density portion.

Nutritional Breakdown Beyond Calories

While calories are a key metric, the other nutrients in 93% lean ground beef are also important. It's a great source of high-quality protein, which is essential for muscle repair and growth. It is also packed with essential vitamins and minerals.

Here is a detailed breakdown of a 3-ounce serving (cooked and drained):

Protein: Approximately 25 grams.
Total Fat: Roughly 8.1 grams, with about 3.3 grams being saturated fat.
Cholesterol: Around 76 mg.
Vitamins: Rich in B vitamins, particularly Vitamin B12, and a good source of niacin and riboflavin.
Minerals: A fantastic source of zinc and iron, with moderate amounts of phosphorus and potassium.

Comparison: 93/7 vs. 80/20 Ground Beef

Choosing between different ground beef fat percentages is a common dilemma for home cooks. While the price difference might be noticeable, the nutritional impact is even greater, especially after draining.

Calorie Comparison of Cooked & Drained Ground Beef (3 oz serving)


Feature	93/7 Ground Beef	80/20 Ground Beef	Notes
Approximate Calories	~178	~230	The higher initial fat content of 80/20 results in more calories, even after draining.
Protein (approx.)	25g	24g	Protein content is similar by weight, but you get slightly more protein per calorie with the leaner 93/7 beef.
Fat (approx.)	8.1g	15g	This is the most significant difference, with nearly double the fat in the fattier cut post-cooking.
Flavor Profile	Milder, less greasy	Richer, more pronounced beef flavor due to higher fat	The fat enhances flavor, which is a factor for some recipes.
Cost	More expensive per pound	Less expensive per pound	The higher cost of leaner beef reflects the lower fat content.

Tips for Cooking and Reducing Calories

To maximize the health benefits and reduce the calorie count of your ground beef, follow these simple steps:

Use a Non-Stick Pan: A non-stick skillet minimizes the need for added cooking oil, saving calories and fat. If you do use oil, a small amount of extra virgin olive oil is a healthy option.
Drain Thoroughly: After browning, tilt the pan to one side and use a spoon or spatula to push the meat to the opposite side. This will allow the rendered fat to pool. Transfer the meat to a colander to let the remaining fat drip out. Alternatively, scoop the browned beef onto a plate lined with paper towels to absorb more grease.
Rinse with Hot Water: For an even more dramatic reduction in fat, you can rinse the cooked, drained meat with hot water. A 2018 study found that rinsing 80% lean ground beef could make its calorie and fat content comparable to 95% lean beef.
Add Vegetables: Stretching your ground beef with finely chopped vegetables, like mushrooms, zucchini, or bell peppers, can add volume and nutrients while further reducing the overall calories per serving.

Delicious and Healthy Recipe Ideas

Incorporating drained 93% ground beef into your meals can be both healthy and delicious. It's an ideal ingredient for a wide variety of dishes:

Tacos: Perfect for flavorful, yet light tacos where excess grease is undesirable.
Chili: A lean chili base that’s packed with flavor from spices, not fat.
Pasta Sauce: Creating a rich bolognese without the extra grease, allowing the tomato flavor to shine through.
Stuffed Peppers or Zucchini Boats: A wholesome filling that won't make your dish oily.

Conclusion

In summary, cooked and drained 93% ground beef offers a lean and protein-rich option for a variety of meals. A standard 3-ounce serving contains roughly 178 calories, but this can vary slightly depending on the cooking method and how thoroughly the fat is drained. By choosing leaner beef and employing smart cooking techniques, you can enjoy the flavor and nutritional benefits of ground beef while keeping your calorie intake in check. This makes it a versatile and health-conscious choice for anyone looking to maintain a balanced diet.

Frequently Asked Questions

To drain ground beef, first cook it until browned. Tilt the pan to one side and use a spoon to push the meat away from the rendered fat. For a more thorough drain, transfer the cooked beef to a colander or a paper towel-lined plate to soak up excess grease.

Yes, draining the fat can significantly reduce the calorie count. Fat contains 9 calories per gram, compared to 4 calories per gram for protein. Removing the rendered fat means you are eliminating a high-density source of calories.

For health-conscious individuals, 93% lean is generally a better choice as it contains significantly less fat and fewer calories. However, 80/20 offers a richer flavor, which some prefer for certain dishes like burgers.

A 4-ounce serving of raw 93% lean ground beef contains approximately 172 calories. After cooking and draining, a 3-ounce serving (which is what the 4 oz raw meat cooks down to) has about 178 calories. The higher concentration of protein in the smaller cooked portion increases the calorie density.

Yes, you can use 93% lean ground beef for burgers. The fat content is lower, so the burger will be less greasy but potentially drier. To maintain moisture, some cooks add finely chopped ingredients like mushrooms or onions.

93% ground beef is rich in protein, B vitamins (especially B12), niacin, and riboflavin. It is also an excellent source of minerals like zinc and iron.

To get rid of extra grease, first drain the cooked ground beef in a colander. For an even drier result, transfer the meat onto a plate lined with paper towels, and use more paper towels to blot the top surface.