Nutrition Diet: A Guide on How many calories are in 95 lean cooked ground beef?

October 25, 2025 •

5 min read

According to the USDA, a standard 3-ounce serving of cooked 95% lean ground beef contains approximately 139 calories, making it a powerful, low-fat protein option for many diets. For health-conscious individuals, understanding how many calories are in 95 lean cooked ground beef is key to managing intake and achieving fitness goals.

Quick Summary

A 3-ounce serving of pan-broiled 95% lean cooked ground beef has around 139 calories, with a minimal fat content. This nutritional profile makes it a high-protein, low-calorie choice, rich in essential nutrients like iron and vitamin B12, ideal for weight management and fitness diets.

Key Points

Low-Calorie Protein: A 3-ounce serving of pan-broiled 95% lean ground beef contains approximately 139 calories.
High-Protein Content: The same 3-ounce serving provides about 22 grams of protein, essential for muscle repair and building.
Rich in Micronutrients: 95% lean ground beef is an excellent source of essential nutrients like iron, zinc, and Vitamin B12.
Versatile for Healthy Cooking: Its low-fat nature makes it ideal for dishes where you want to minimize grease, such as sauces, chilis, and casseroles.
Cooking to Prevent Dryness: Use a hot pan, avoid overcooking, and add moisture to prevent this lean cut from becoming dry and crumbly.
Satiating for Weight Management: The high protein content helps increase feelings of fullness, which can support weight loss efforts.
Heart-Healthy Option: As part of a balanced diet, extra-lean ground beef can be a heart-healthy protein choice.

Lean ground beef is a staple in many balanced and healthy eating plans, cherished for its versatility and robust nutrient profile. For anyone watching their caloric intake, knowing the specifics of this popular protein source is vital. Fortunately, 95% lean ground beef offers a significant amount of high-quality protein for a relatively low number of calories, especially once it's cooked and excess fat is drained.

How many calories are in 95 lean cooked ground beef?

For a standard serving of 3 ounces (or 85 grams) of 95% lean, 5% fat ground beef that has been pan-broiled, you can expect approximately 139 calories. This calculation assumes a common cooking method where excess fat is drained after browning. Cooking methods and exact portion sizes can slightly alter the final calorie count, but this figure provides a reliable baseline for meal planning.

It's also useful to know the calorie count for a slightly different serving size. For example, a 100-gram serving (about 3.5 ounces) may contain closer to 164 calories, depending on the exact pan-broiling method used. Being aware of these slight variations helps in accurately tracking your nutritional intake.

A look at the macronutrients

Beyond just calories, the macronutrient breakdown of 95% lean ground beef reveals why it's such a popular choice for building muscle and managing weight. The calories primarily come from two sources: protein and fat.

Here's the typical breakdown for a 3-ounce, pan-broiled serving:

Protein: Around 22 grams, making it an excellent source of this muscle-building macronutrient.
Fat: Approximately 5.1 grams, which is quite low compared to other ground beef varieties. Of this, about 2.2 grams is saturated fat, which fits well within dietary guidelines for those monitoring their intake.

It's also worth noting that lean ground beef is virtually carbohydrate-free, which makes it a great option for low-carb and ketogenic diets.

Comparing 95/5 ground beef to other varieties

Choosing between different fat percentages of ground beef depends on your dietary goals, budget, and desired flavor profile. The following table provides a clear comparison to help you make an informed decision.


Feature	95/5 Lean Ground Beef	85/15 Lean Ground Beef	80/20 Ground Beef
Calorie Count (3 oz cooked)	~139 kcal	~218 kcal (estimated for 4 oz)	Higher than 85/15
Fat Content (3 oz cooked)	~5.1 g	~8.6 g (estimated for 4 oz)	Considerably higher than 95/5
Protein Content (3 oz cooked)	~22 g	~33 g (estimated for 4 oz)	Similar to other beef, depends on shrinkage
Flavor and Moisture	Lighter, less greasy, may dry out if overcooked.	Richer flavor, more juicy due to higher fat content.	Most flavor and juiciness due to highest fat content.
Best Uses	Tacos, sauces, casseroles, chili.	Burgers, meatballs, meatloaf.	Burgers, meatloaf, where fat adds flavor.
Price	Generally more expensive due to less fat.	Mid-range.	Generally least expensive.

The essential nutrients in lean ground beef

Beyond its macronutrient profile, 95% lean ground beef is a nutrient-dense food that provides several vital vitamins and minerals. Including it in your diet can contribute significantly to your daily intake of these essential micronutrients.

Vitamin B12: One 3-ounce serving offers a substantial portion of your daily recommended intake of vitamin B12, which is crucial for nerve function and red blood cell production.
Iron: A key mineral for oxygen transport in the blood, lean beef is an excellent source of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources.
Zinc: Important for immune function and cell growth, a serving of 95% lean ground beef is packed with zinc.
Other B-Vitamins: This protein powerhouse also supplies other B vitamins, including B6 and niacin, which are essential for metabolism and energy production.

Tips for cooking 95 lean ground beef

Since 95% lean ground beef has less fat, it has a tendency to dry out during cooking if not handled properly. Here are some simple tips to ensure your meals remain moist and flavorful:

Avoid overcooking: Cook the meat until it reaches the USDA-recommended minimum internal temperature of 160°F. Overcooking can quickly lead to a dry, crumbly texture.
Use a hot pan: Start with a pre-heated pan or skillet. This helps to sear the meat and lock in moisture, rather than letting it steam and turn gray.
Add moisture: For dishes like casseroles or sauces, you can add a bit of broth, tomato sauce, or water to keep the beef moist as it finishes cooking.
Don't press down: When browning the meat in a skillet, resist the urge to constantly press down on it with your spatula. This squeezes out precious moisture and flavor.
Season strategically: Add salt and other seasonings towards the end of the cooking process. Adding them too early can draw out moisture.

How 95/5 ground beef fits into a healthy diet

Because of its high protein and low-fat content, 95% lean ground beef is a perfect fit for a variety of health-focused diets. It provides the necessary building blocks for muscle growth and repair, which is especially important for fitness enthusiasts. For those on a weight loss journey, its satiating protein content can help you feel full longer, reducing overall calorie consumption. The American Heart Association even recommends extra-lean ground beef as part of a heart-healthy diet.

Delicious recipes using lean ground beef

Lean ground beef is incredibly versatile and can be used in numerous dishes without adding unnecessary fat. Here are some popular options:

Healthy Sloppy Joes: Using lean ground beef reduces the grease, making for a healthier comfort food.
Zucchini Boats: Stuff zucchini with seasoned lean ground beef and bake for a low-carb, nutrient-dense meal.
Asian Lettuce Wraps: Substitute traditional fattier meats with 95/5 ground beef for a light, refreshing meal.
Chili: Create a hearty chili by using lean ground beef and adding plenty of fiber-rich beans.
Skillet Lasagna: A simple one-pan meal that can be made lighter with lean ground beef.

Conclusion

In summary, knowing how many calories are in 95 lean cooked ground beef is a key step towards making smarter dietary choices. A 3-ounce serving offers a potent combination of high protein and low fat for approximately 139 calories, making it a solid choice for weight management, muscle building, and overall health. Its rich supply of essential nutrients, like vitamin B12 and iron, further enhances its value in a balanced diet. With proper cooking techniques and creative recipes, you can enjoy this versatile protein source without sacrificing flavor or health goals.

For more detailed nutritional data and recommendations from a trusted source, you can visit the USDA's FoodData Central website.

Frequently Asked Questions

Yes, 95% lean ground beef is an excellent source of high-quality protein. A standard 3-ounce serving provides around 22 grams of protein, which is vital for building and maintaining muscle mass.

95% lean ground beef is significantly lower in calories than fattier cuts. For example, it has fewer calories and less saturated fat than an 85/15 ground beef, which contains more fat and therefore more calories per serving.

Yes, 95% lean ground beef is naturally very low in carbohydrates, making it a perfect protein source for low-carb and ketogenic diets. The calories come primarily from protein and a small amount of fat.

The health benefits include being an excellent source of protein, iron, and zinc, which support muscle growth, immune function, and overall energy levels. It also provides a significant amount of Vitamin B12, important for nerve function and red blood cell production.

To prevent 95% lean ground beef from drying out, cook it in a hot pan, break it into large chunks initially to allow browning, avoid over-stirring, and don't press down on the meat. You can also add a small amount of moisture like broth or sauce for extra juiciness.

A 3-ounce serving of pan-broiled 95% lean ground beef contains approximately 5.1 grams of total fat, with about 2.2 grams of saturated fat.

Some methods suggest rinsing cooked ground beef to further reduce fat content, but it's important to know this can also wash away some of the flavor. Given that 95% lean beef is already very low in fat, rinsing is often unnecessary.