How many calories are in lean ground beef cooked?

November 27, 2025 •

3 min read

According to USDA data, a 3-ounce serving of cooked 90/10 lean ground beef contains approximately 184 calories. The exact number of calories in cooked lean ground beef varies based on the lean-to-fat ratio and the cooking method, as moisture and fat are lost during the process.

Quick Summary

The calorie count for cooked lean ground beef changes with its fat percentage and preparation method. Cooking meat reduces its weight by evaporating water and rendering fat, concentrating the remaining calories and protein into a smaller mass. Factors like initial fat content and cooking technique significantly influence the final nutritional outcome.

Key Points

Know Your Ratio: A 3-ounce serving of cooked 90/10 lean ground beef contains approximately 184 calories, while 93/7 has around 178 calories.
Cooking Increases Density: Cooking causes ground beef to lose weight primarily due to water and fat evaporation, concentrating the calories and nutrients into a smaller, denser portion.
Method Matters: Cooking methods that allow fat to drain, such as grilling or pan-browning and draining, will result in fewer calories than methods where fat is retained.
Weigh After Cooking: For the most accurate calorie tracking, it is recommended to weigh the meat after it is cooked, using nutritional data specific to the cooked state.
Additives Add Calories: Remember to account for any additional ingredients, like cooking oils or sauces, as these will increase the final calorie count of your dish.
Choose Leaner for Less: Opting for a leaner ratio like 97/3 dramatically reduces calories and fat, providing a high-protein option with around 130 calories per 3-ounce cooked portion.

Understanding the Nutritional Shift: Raw vs. Cooked

When tracking calories, it is crucial to understand that the nutritional information for raw and cooked meat differs significantly, even for the same cut. Raw ground beef contains more water and fat than its cooked counterpart. As the beef cooks, moisture evaporates and some of the fat renders and drains away, causing the meat to shrink and lose weight. The remaining mass is more calorically dense, meaning a 3-ounce portion of cooked beef will have more calories than a 3-ounce portion of raw beef, because the total calories and protein are concentrated. For this reason, it is generally more accurate to weigh meat after cooking, using nutrition information for the cooked product.

Calorie Breakdown by Lean-to-Fat Ratio

The most significant factor determining the calorie count in cooked ground beef is the lean-to-fat ratio. The leaner the beef, the lower the calorie and fat content per serving. Here is a breakdown of common lean-to-fat ratios and their approximate calorie counts per 3-ounce serving, based on data from sources like the USDA and Nutritionix:

97% Lean / 3% Fat: With only 3% fat, this is the leanest option available. A 3-ounce cooked patty or portion contains roughly 130 calories.
93% Lean / 7% Fat: A popular, very lean choice. A 3-ounce serving, pan-browned, provides about 178 calories.
90% Lean / 10% Fat: Often labeled as "lean ground beef." A cooked 3-ounce patty has approximately 184 calories, while pan-browned crumbles may be slightly higher at around 196 calories due to differences in cooking.
85% Lean / 15% Fat: A common and flavorful option. A 3-ounce, pan-broiled patty contains about 197 calories.

How Cooking Method Influences Calorie Count

The method used to cook lean ground beef also affects the final calorie count. Techniques that allow fat to drain away will result in a lower calorie count than methods where the fat is retained. Here are some examples:

Pan-Browning and Draining: Many home cooks pan-brown ground beef and then drain the rendered fat. This significantly reduces the total fat and calorie content. For instance, a 3-ounce serving of pan-browned and drained 90/10 ground beef is about 196 calories.
Broiling or Grilling: When cooked as patties on a broiler pan or grill, excess fat drips away, similar to draining. A broiled 90/10 patty (3 ounces) typically has around 184 calories.
Baking: When baked in a loaf, less fat is removed than with pan-browning, leading to a slightly higher fat and calorie content. For example, a 3-ounce baked 90/10 loaf is about 182 calories.

Key Considerations for Accurate Calorie Counting

Start with the Right Ratio: Begin by choosing the leanest ground beef that suits your taste and budget. The initial lean-to-fat ratio is the most crucial factor in determining the final calorie total.
Use a Scale: For the most accurate tracking, weigh your cooked portion using a food scale. This accounts for variations in moisture and fat loss during cooking.
Mind Your Cooking Method: Select a cooking method that promotes fat drainage, such as pan-browning and draining or grilling, to further reduce the calorie and fat content.
Account for Additives: Be mindful of any additional oils, sauces, or other ingredients added during cooking, as these will increase the overall calorie count. The calorie figures above represent the beef alone.

Comparison Table: Cooked Ground Beef Calories (per 3 oz serving)


Lean-to-Fat Ratio	Calories (approx.)	Total Fat (g)	Protein (g)
97% Lean / 3% Fat	130	~3.8	~27
93% Lean / 7% Fat	178	~8.1	~25
90% Lean / 10% Fat	184	~10	~22
85% Lean / 15% Fat	197	~12	~21
80% Lean / 20% Fat	231	~15	~23

Note: Calorie and macronutrient values can vary slightly based on specific sources and cooking variations.

Conclusion: Making Informed Nutritional Choices

The final calorie count of cooked lean ground beef is not a single, fixed number but a range that depends on its fat percentage and how it's prepared. By choosing leaner cuts and cooking methods that reduce fat, you can better manage your caloric intake while still enjoying the rich flavor and high protein content that beef offers. Whether you're tracking macros for weight loss or simply making healthier choices, understanding these factors helps in accurately planning meals and achieving your dietary goals. For the most precise measurement, remember to weigh the cooked product and account for any added ingredients, ensuring you have the most accurate nutritional data possible for your meal.

Frequently Asked Questions

Yes, cooking ground beef causes it to lose moisture and some fat, resulting in a weight reduction. The remaining cooked portion is more calorically dense, meaning a 3-ounce cooked serving has more calories than 3 ounces of raw ground beef.

For the most accurate calorie counting, it is best to weigh ground beef after it has been cooked. This accounts for the loss of water and rendered fat that occurs during the cooking process.

A 3-ounce (85g) serving of pan-browned 93/7 lean ground beef contains approximately 178 calories.

Yes, draining the fat is a key step in reducing the final calorie and fat content of cooked ground beef. The more fat you drain, the lower the overall calorie count will be.

Discrepancies in calorie counts often arise from differences in cooking methods, such as pan-browning versus broiling, and the specific data source (e.g., USDA database vs. brand-specific information). Minor variations are normal.

While less precise, you can estimate. A general rule is that meat shrinks by about 25% during cooking. So, if you cook 4 ounces of raw beef, you will have about 3 ounces of cooked beef with the original calorie and protein content.

There is a noticeable difference. A 3-ounce cooked serving of 90/10 ground beef contains roughly 184 calories, whereas the same serving size of 85/15 has about 197 calories.