Is Minced Beef High in Calories?

October 28, 2025 •

3 min read

According to nutritional data, the calorie count in minced beef can range from roughly 137 to 288 calories per 100g, depending heavily on its fat percentage. This means that whether minced beef is high in calories is entirely dependent on the cut you choose and how you prepare it.

Quick Summary

Minced beef's calorie content is directly tied to its lean-to-fat ratio. Leaner varieties are lower in calories and fat, while fattier ones are more calorie-dense. The cooking method also significantly impacts the final calorie count.

Key Points

Fat-to-Lean Ratio Is Key: The calorie count for minced beef is primarily determined by its fat-to-lean ratio, with fattier blends containing significantly more calories.
Lean Options Are Low-Calorie: Extra-lean minced beef (95/5) can have as little as 137 calories per 100g, making it a viable option for weight loss.
Rich in Protein and Micronutrients: Regardless of the fat content, minced beef is an excellent source of high-quality protein, iron, zinc, and B vitamins.
Cooking Method Matters: Draining fat after browning can effectively reduce the calorie content of fattier mince, while grilling or broiling helps fat drip away.
Portion Control is Important: Even with lean varieties, portion size is crucial for managing overall calorie intake and is especially important for fattier cuts.
Can be Part of a Healthy Diet: With mindful choices and preparation, minced beef can be a nutritious and versatile component of a balanced diet.

The Fat-to-Lean Ratio: The Biggest Calorie Factor

The most significant factor determining whether minced beef is high in calories is its lean-to-fat ratio. This ratio, often displayed on packaging (e.g., 80/20, 95/5), tells you the percentage of lean meat versus fat by weight. A higher fat percentage results in a much higher calorie count.

Comparing Different Blends

Fattier Mince (80/20): This blend is 80% lean meat and 20% fat. While it offers a richer flavor and juicier texture, it is substantially higher in calories and saturated fat. A 100g cooked serving could be around 250-288 calories.
Lean Mince (90/10): With 90% lean meat and 10% fat, this is a popular middle-ground option. It balances good flavor with a more moderate calorie content, approximately 217 calories per 100g cooked.
Extra-Lean Mince (95/5): The leanest widely available option, with 95% lean meat and only 5% fat. This choice is significantly lower in calories and saturated fat, containing approximately 137 calories per 100g cooked, making it the most suitable option for those managing their weight.

Minced Beef Nutrition: Beyond the Calories

Regardless of the fat content, minced beef is a nutritious food packed with essential vitamins and minerals. It provides a source of high-quality protein, which is vital for muscle growth and repair. It is also an excellent source of heme iron, which is absorbed more efficiently by the body than the non-heme iron found in plant-based sources.

Other Key Nutrients

Zinc: A single serving of minced beef contributes significantly to your daily zinc intake, which is important for immune function and cell growth.
B Vitamins: Minced beef is rich in various B vitamins, particularly Vitamin B12, which is crucial for nerve function and red blood cell formation.

How Cooking Affects Calorie Count

The way you prepare minced beef can also impact its final calorie total. Cooking techniques can help reduce the fat and, consequently, the calorie content.

Tips for Reducing Calories During Cooking

Drain the Fat: After browning minced beef in a pan, drain the excess fat. This simple step can significantly reduce the calorie and saturated fat content, especially with fattier blends.
Grill or Broil: Cooking burgers or meatloaves by grilling or broiling allows the fat to drip away, rather than being reabsorbed into the meat.
Mix in Fillers: Combine minced beef with lower-calorie, high-fiber ingredients like chopped mushrooms, lentils, or grated zucchini. This adds volume and nutrients while reducing the overall calorie density.

Comparison of Different Minces


Type of Mince (100g Cooked)	Calories (Approx.)	Protein (Approx.)	Fat (Approx.)	Use Case	Source
Beef Mince (80/20)	288 kcal	18 g	20 g	Burgers, meatballs, sauces for rich flavor
Beef Mince (95/5)	137 kcal	23 g	5 g	Weight management, tacos, chili where fat is drained
Pork Mince (10-30% fat)	263 kcal	16.8 g	10-30 g	Sausage rolls, cannelloni, Asian stir-fries
Chicken Mince (thigh)	237 kcal	27 g	13.5 g	Dumplings, san choy bow, general healthier alternative
Turkey Mince	145 kcal	N/A	N/A	Very lean recipes, a direct lower-calorie substitute

As the table illustrates, very lean beef mince is comparable in calories to turkey and chicken mince, while fattier blends are on the higher end of the spectrum alongside pork.

Conclusion

In summary, the question of whether minced beef is high in calories does not have a single, universal answer. It depends entirely on the lean-to-fat ratio and how it is prepared. While fattier blends are indeed high in calories and should be consumed in moderation, opting for leaner cuts (like 90/10 or 95/5) makes minced beef a nutrient-dense, high-protein food that can be a healthy part of almost any diet, including those focused on weight management. By being mindful of the fat percentage and incorporating smart cooking techniques, you can enjoy all the nutritional benefits of minced beef without the excessive calories.

Learn more about the health benefits of minced beef from sources like Oath Food Co..

Frequently Asked Questions

Generally, fattier minced beef has more calories than chicken mince. However, extra-lean minced beef (like 95/5) can be comparable or even lower in calories than some chicken mince blends, especially those made from thighs with skin.

Yes, 80/20 minced beef (80% lean, 20% fat) is considered high in calories, providing around 250-288 calories per 100g, with a significant portion coming from its higher fat content.

Yes, you can include minced beef in a weight loss diet by choosing lean varieties (90/10 or 95/5), practicing proper portion control, and pairing it with low-calorie, high-fiber vegetables.

To reduce calories, you can choose leaner mince, drain the fat after browning, use cooking methods like grilling, or mix in low-calorie fillers like chopped mushrooms or lentils.

Grass-fed minced beef is often leaner and may contain more beneficial omega-3 fatty acids, but its calorie content is still primarily dependent on the lean-to-fat ratio. Always check the label for the specific percentages.

Calorie counts are generally higher in cooked minced beef per 100g because water is lost during cooking, which concentrates the fat and protein. The stated ratio (e.g., 90/10) refers to the uncooked state.

Lean minced beef can sometimes be less juicy due to lower fat content, but it is not necessarily dry or flavorless. Using moist ingredients, proper seasoning, and avoiding overcooking can maintain flavor and texture.