How many carbs are in 80/20 ground beef? Zero.

January 7, 2026 •

4 min read

According to the USDA, a standard serving of plain 80/20 ground beef contains zero grams of carbohydrates. This makes 80/20 ground beef an exceptionally valuable food for anyone following a ketogenic, carnivore, or low-carb diet. Understanding its complete nutritional makeup is key to incorporating it into your meal plan effectively.

Quick Summary

The total carbohydrate count for plain 80/20 ground beef is zero grams, making it a perfect, high-protein, and moderate-fat option for low-carb lifestyles.

Key Points

Zero Carbs: Plain, unprocessed 80/20 ground beef contains 0 grams of carbohydrates.
Keto-Friendly: Its balance of fat and protein makes it an ideal staple for ketogenic and low-carb diets.
Nutrient-Dense: Ground beef is rich in essential nutrients, including protein, iron, zinc, and Vitamin B12.
Watch for Additives: Hidden carbs can be found in processed ground beef products, pre-made seasonings, and sugary sauces.
Versatile Ingredient: It can be used in countless recipes while maintaining a low-carb profile, including burgers, meatballs, and casseroles.
Fat-to-Lean Ratio: 80/20 offers more fat and flavor than leaner ratios like 90/10, making it suitable for different dietary goals.

The Core Nutritional Breakdown of 80/20 Ground Beef

When you purchase plain 80/20 ground beef, you are buying a product that consists of 80% lean meat and 20% fat. Its nutritional profile is straightforward and centered around two key macronutrients: protein and fat. The absence of carbohydrates is a defining characteristic of fresh, unprocessed beef. For a typical 4 oz serving of raw 80/20 ground beef, you can expect a breakdown of approximately:

Carbohydrates: 0 grams
Protein: Around 19 grams
Fat: Around 23 grams
Calories: Roughly 287 calories

Beyond the macros, 80/20 ground beef is a nutrient-dense food packed with essential micronutrients that are crucial for overall health. It is an excellent source of Vitamin B12, which is vital for nerve function and red blood cell production. It also provides significant amounts of zinc, essential for immune function, and iron, necessary for oxygen transport.

Why Unprocessed Meat Contains No Carbs

The fundamental reason fresh beef is carb-free is tied to the animal's biology and the meat processing that occurs after slaughter. In living animals, carbohydrates are stored as glycogen in muscle tissue. However, during the post-mortem conversion of muscle to meat, enzymes break down this glycogen into lactic acid. By the time the meat reaches your kitchen, these glycogen stores are fully depleted, leaving virtually no digestible carbohydrates behind. This natural process is why fresh, plain cuts of beef—including ground beef—are a reliable zero-carb food.

It's important to note the distinction with organ meats. The liver, for example, is one of the body's primary storage sites for glycogen. While the amount is small, beef liver does contain a few grams of carbohydrates per 100 grams, unlike muscle tissue.

The Role of 80/20 Ground Beef in Low-Carb and Keto Diets

80/20 ground beef is a popular staple for those on low-carb and ketogenic diets due to its ideal macronutrient composition. For keto, the goal is to shift the body's metabolism into a fat-burning state called ketosis, which requires high fat, moderate protein, and very low carb intake. The higher fat content of 80/20 provides more energy and a higher fat-to-protein ratio compared to leaner alternatives like 90/10 or 93/7 ground beef, which can be advantageous for maintaining ketosis.

Its versatility also makes it a cornerstone of many diet plans. It can be used to make:

Keto-friendly burgers (without a bun)
Meatballs (using carb-free binders like parmesan or almond flour)
Tacos (served in lettuce wraps or cheese shells)
Casseroles and meatloaves (ensuring no breadcrumbs or starchy fillers are used)
Hearty chili (without beans)

What to Watch Out for: Hidden Carbohydrates

While plain 80/20 ground beef is reliably carb-free, the same cannot be said for all ground beef products or meals made with it. It is crucial to be aware of potential hidden carbohydrate sources, particularly in processed or pre-made foods.

Pre-packaged Meatballs and Meatloaves: Many store-bought varieties include breadcrumbs, flour, or other fillers that add carbohydrates. Always check the ingredients list.
Seasoning Mixes: Taco seasoning packets and other spice blends often contain added starches or sugar to prevent caking and enhance flavor. Opt for individual spices or create your own mix from scratch.
Glazes and Sauces: Sauces like barbecue, teriyaki, or sugary ketchups are loaded with carbs and can instantly transform a low-carb meal into a high-carb one. Use sugar-free alternatives or homemade versions.
Restaurant Dishes: Be cautious when ordering ground beef dishes at restaurants, as they may use fillers or sugary sauces. When in doubt, ask for a simple preparation without any added sauces or breading.

Comparison of Different Ground Beef Fat-to-Lean Ratios

Choosing the right ground beef depends on your dietary goals and preferences. The following table compares the typical nutritional profile for a standard 4 oz (113g) serving of different ground beef ratios.


Ratio	Protein (approx.)	Fat (approx.)	Calories (approx.)	Carbohydrates	Best For
80/20	19g	23g	287	0g	Keto, higher fat needs, maximum flavor.
85/15	21g	19g	250	0g	Balanced diets, moderate fat intake.
90/10	24g	14g	230	0g	Lower fat options, lean protein focus.
93/7	26g	10g	190	0g	Very lean dishes, low fat diets.

Conclusion: A Carb-Free Staple for Many Diets

For those watching their carbohydrate intake, plain 80/20 ground beef is an excellent choice, containing zero grams of carbs per serving. It's a foundational protein and fat source for ketogenic and low-carb diets, providing high-quality fuel for the body along with essential vitamins and minerals. The key to maintaining its carb-free status is to avoid processed products with added fillers and to be mindful of sauces and seasonings. By choosing simple, unprocessed ground beef, you can enjoy a versatile and nutrient-dense food that fits perfectly into a variety of healthy eating plans. To learn more about beef's natural composition, consider checking out this informative resource from the Encyclopedia Britannica on meat processing.

Frequently Asked Questions

Yes, fresh and unprocessed ground beef of any fat-to-lean ratio, including 80/20, contains zero carbohydrates. However, processed products like pre-made meatballs or flavored ground beef can have added starches or sugars, so it is important to check the labels.

Yes, 80/20 ground beef is considered excellent for the ketogenic diet. The higher fat content provides the energy needed to sustain ketosis, while the zero-carb nature ensures you don't exceed your daily carbohydrate limit.

To cook 80/20 ground beef carb-free, use simple spices like salt, black pepper, and garlic powder instead of pre-made seasoning packets. You can pan-fry, bake, or grill it without adding any carb-containing ingredients.

A 4 oz (113g) serving of raw 80/20 ground beef contains approximately 287 calories. The calorie count is higher than leaner options due to its higher fat content.

After an animal is slaughtered, the glycogen stored in its muscles is broken down by enzymes into lactic acid. This process eliminates the carbohydrates, leaving fresh meat virtually carb-free.

No, both 80/20 and 90/10 ground beef contain zero carbohydrates, assuming no ingredients are added during processing. The primary difference is in their fat and protein content.

Yes, ground beef is a staple of the carnivore diet. Since it is a muscle meat with zero carbohydrates, it aligns perfectly with the principles of eating exclusively animal-based products. Some carnivores may choose to include nutrient-dense organ meats with minimal carbs, such as liver.