How Many Calories in 93 Lean Ground Beef Cooked and Drained?

October 11, 2025 •

4 min read

According to USDA data, a 3-ounce serving of cooked and drained 93/7 lean ground beef contains approximately 155 calories. Knowing the accurate calorie count for 93 lean ground beef cooked and drained is crucial for maintaining a balanced diet and managing your nutritional intake.

Quick Summary

This guide provides a detailed look at the calorie and macro breakdown of cooked and drained 93/7 ground beef. It explains how cooking and draining affects nutrition, offers a helpful comparison table, and outlines cooking tips.

Key Points

155 Calories per 3oz: A standard 3-ounce serving of cooked and drained 93/7 lean ground beef has approximately 155 calories.
Draining Reduces Fat: Cooking and draining the beef removes a significant portion of its total fat and calories, making it a leaner option.
High in Protein: This lean cut is an excellent source of high-quality protein, with about 22 grams per 3-ounce serving.
Rich in Micronutrients: Beyond macros, 93/7 ground beef provides essential nutrients like iron, zinc, and B vitamins.
Lower Calorie Alternative: Compared to fattier beef, 93/7 offers fewer calories and less saturated fat per serving.

The fat content percentage on a package of ground beef (like 93/7) refers to its raw state. When you cook the beef, some of this fat renders out and can be drained away, significantly lowering the total calorie count of the final product. A 3-ounce serving is a standard portion size for nutritional analysis, and for cooked 93/7 ground beef that has been properly drained, the calorie count is relatively low for such a protein-dense food. This makes it an excellent choice for those seeking a lean protein source.

The Nutritional Profile of Cooked and Drained 93/7 Ground Beef

For a standard 3-ounce (85g) serving of cooked and drained 93/7 ground beef, the nutritional breakdown is quite favorable. While calories can vary slightly depending on the cooking method and how thoroughly the fat is drained, a typical pan-broiled serving has the following macronutrient profile:

Calories: Approximately 155 kcal
Protein: Around 22 grams, making it a high-quality protein source.
Total Fat: Roughly 7 grams, with a significant reduction from the raw state.

In addition to its macro content, 93/7 ground beef is packed with essential micronutrients. It is an excellent source of iron, zinc, and a range of B vitamins, including Vitamin B12, which are vital for overall health and energy.

Understanding How Cooking Affects Calories

The process of cooking ground beef and draining the fat is what leads to the lower calorie count compared to its raw state. Here’s a breakdown of what happens:

Rendering of Fat: As the ground beef heats, the fat melts into a translucent liquid, or grease. The leaner the beef, the less fat will render.
Water Evaporation: The beef loses a significant amount of water during cooking, causing it to shrink. This is why 4 ounces of raw ground beef will typically cook down to about 3 ounces.
Draining the Fat: Removing the rendered liquid fat is the key step. Draining can reduce the overall fat content by as much as 50% in some cases, which directly reduces the total calories derived from fat.

Effective Draining Techniques

To get the lowest calorie count from your cooked ground beef, proper draining is essential. You can employ several effective techniques:

Use a Strainer: After browning the meat in a pan, tilt the pan and scoop the beef into a fine-mesh strainer over a bowl. Press the meat gently with a spatula to squeeze out the excess fat.
Blot with Paper Towels: For smaller amounts or a less messy method, use a spatula to push the cooked beef to one side of the pan. Tilt the pan and use several paper towels held with tongs to soak up the grease.
Rinsing with Hot Water: For maximum fat reduction, after straining, you can rinse the cooked beef with very hot water (around 150-160°F) in the strainer. This further removes rendered fat but may also impact flavor.

Comparison Table: Cooked and Drained Ground Beef Ratios

To illustrate the difference that leanness makes, here is a comparison of typical cooked and drained nutritional values for a 3-ounce (85g) serving based on USDA data. These are approximations, as final values depend on cooking specifics.


Beef Ratio	Calories (approx.)	Protein (approx.)	Total Fat (approx.)	Saturated Fat (approx.)
93/7 Lean	155 kcal	22g	7g	3g
90/10 Lean	184 kcal	22g	10g	4g
85/15 Lean	170-190 kcal	20-22g	8-10g	3-4g
80/20 Lean	210-230 kcal	18-20g	13-15g	5-6g

Health Benefits and Dietary Considerations

Choosing leaner options like 93/7 ground beef has numerous health benefits. It provides all the high-quality protein and essential nutrients of beef while minimizing saturated fat intake, which is beneficial for heart health. However, even with leaner cuts, portion control remains important as part of a balanced diet. Serving lean ground beef alongside whole grains, vegetables, and other healthy foods ensures a complete and nutritious meal.

A Quick Guide to Cooking and Draining 93/7 Ground Beef

Follow these simple steps for perfectly cooked and drained 93/7 ground beef:

Heat the pan: Place a large skillet over medium heat. For 93/7 beef, you may not need to add oil as the meat has enough fat to prevent sticking.
Brown the beef: Add the ground beef to the hot pan and break it apart with a spatula or wooden spoon. Cook for 6-8 minutes, or until the meat is fully browned and no longer pink.
Drain the fat: Tilt the pan and carefully strain the cooked beef into a colander or use paper towels to blot the rendered grease.
Add to your recipe: Return the drained beef to the pan or add it to your other ingredients to complete your dish.

For more detailed cooking and nutrition information, you can reference the USDA's resources on meat preparation and nutritional content.

Conclusion

For those managing their calorie intake, 93 lean ground beef cooked and drained offers a superb balance of high protein and low fat. A typical 3-ounce serving contains around 155 calories, providing a nutritious base for many dishes while keeping saturated fat in check. By following proper cooking and draining techniques, you can ensure a healthier meal without sacrificing flavor or essential nutrients. Its versatility and robust nutritional profile make 93/7 ground beef an excellent choice for a variety of healthy recipes, from tacos to sauces and more.

Frequently Asked Questions

Yes, draining the rendered fat, or grease, from cooked ground beef significantly lowers the calorie count. Since fat is more calorie-dense than protein, removing it reduces the overall caloric load of the finished dish.

Yes, 93/7 ground beef is leaner and healthier than 80/20 ground beef. It contains fewer calories and less saturated fat per cooked serving, which is better for heart health.

Since 1 pound (16 ounces) of raw beef cooks down to approximately 12 ounces when cooked and drained, you can calculate the calories. Based on a 3-ounce serving having 155 calories, a 12-ounce portion would contain around 620 calories (155 x 4).

The most effective way to drain ground beef is to use a fine-mesh strainer after browning. For even further fat reduction, you can rinse the strained, cooked meat with hot water before adding it back to your recipe.

Cooking methods that facilitate draining, such as pan-broiling, grilling, or baking on a rack, will result in lower calories. Frying without draining, or adding extra oil, will increase the fat and calorie content.

Yes, leaner ground beef, like 93/7, loses less weight during cooking compared to higher-fat versions because it has less fat to render and fewer juices to release. However, all ground meat shrinks as it cooks.

Per gram, cooked ground beef is more calorie-dense because the water and some fat have been removed, concentrating the remaining nutrients and calories. However, a specific portion (e.g., 4 oz) of raw beef will have more total calories than the cooked, drained portion it yields (e.g., 3 oz).