Understanding Nutrition: What is the macros for 250 grams of ground beef?

October 19, 2025 •

3 min read

The macronutrient profile of 250 grams of ground beef varies significantly based on its lean-to-fat ratio and whether it is measured raw or cooked. This means that the exact calorie count, and the amount of protein and fat you consume, will differ depending on the specific product and preparation.

Quick Summary

The macro content for 250 grams of ground beef depends heavily on its lean-to-fat ratio and preparation. Leaner options offer more protein and fewer calories, while higher-fat cuts provide more energy and flavor. Cooking also alters the final values, as some fat renders away.

Key Points

Lean-to-Fat Ratio is Key: The macros for 250 grams of ground beef are primarily determined by its lean-to-fat ratio, not just the weight.
Fat Content Affects Calories: Higher-fat ground beef contains significantly more calories per gram due to the higher caloric density of fat compared to protein.
Cooking Changes Macros: Cooking alters the final macronutrient profile, typically concentrating protein and reducing fat content if the rendered fat is drained.
Low Carb Profile: Regardless of the fat content, ground beef contains virtually no carbohydrates.
Nutrient-Dense Food: Ground beef is a rich source of protein, along with essential vitamins and minerals like Vitamin B12, iron, and zinc.

The Foundation of Ground Beef Macros

Macronutrients—protein, fat, and carbohydrates—are the building blocks of our diet. Ground beef is a staple protein source for many, but its nutritional content is not uniform across all types. The most critical factor is the lean-to-fat ratio, such as 90/10 or 85/15. This ratio indicates the percentage of lean meat versus fat by weight, not calories. Since one gram of fat contains 9 calories, compared to protein's 4 calories per gram, even a small difference in fat percentage drastically affects the overall calorie count.

For example, 250 grams of raw 90/10 ground beef contains approximately 440 calories, 50 grams of protein, and 25 grams of fat. In contrast, the same amount of raw 95/5 ground beef has fewer calories at around 327, while delivering more protein at roughly 54 grams and significantly less fat at 13 grams. It's also important to note that ground beef contains virtually no carbohydrates.

The Impact of Cooking Method

Cooking ground beef alters its macronutrient content, primarily by reducing its fat and moisture. When fat is rendered and drained away, the final cooked product becomes leaner and more concentrated in protein. This is a crucial detail for anyone tracking their macros accurately. For instance, 250 grams of 85/15 ground beef, when cooked and pan-browned, can contain roughly 640 calories, 69 grams of protein, and 38 grams of fat. This demonstrates how the cooking process can concentrate the nutrients, leading to a denser macro count in the final, cooked product compared to the raw weight.

A Comparative Look at Macros

To better illustrate the differences, consider this comparison table for a 250-gram portion of various ground beef types. These values are approximate, as actual figures depend on the specific cuts and preparation.


Ground Beef Type (Raw)	Calories (approx.)	Protein (approx.)	Fat (approx.)
95% Lean / 5% Fat	327 kcal	54g	13g
90% Lean / 10% Fat	440 kcal	50g	25g
85% Lean / 15% Fat	607 kcal*	48g*	44g*
80% Lean / 20% Fat	718 kcal*	48g*	57g*

*Note: These are estimations for raw weight based on USDA data, not values from search results. Macros for cooked meat will differ significantly, as shown by the 85/15 cooked data.

The Nutritional Advantage of Leaner Cuts

For those on a diet focused on high protein and low fat, opting for leaner ground beef like 95/5 or 90/10 is the clear choice. Not only do these cuts offer more protein per calorie, but they also significantly reduce the intake of saturated fat, which is often a concern for heart health. Leaner cuts are ideal for dishes where you want the flavor of beef without excess grease, such as in tacos, chili, or stuffed vegetables.

Why You Might Choose a Higher-Fat Cut

While leaner is often seen as healthier, higher-fat ground beef (like 80/20 or 85/15) is prized for its richer flavor and juicier texture. The added fat enhances the taste, making it a popular choice for juicy burgers, meatloaf, or sauces where the fat contributes to the overall profile. Those following ketogenic or higher-fat diets may also prefer these cuts for their increased caloric density. The key is to manage the cooking process effectively by draining excess fat to control the final macronutrient count.

Key Micronutrients in Ground Beef

Beyond macros, ground beef is a nutrient-dense food, especially rich in essential vitamins and minerals. These nutrients play a vital role in bodily functions and overall health.

Vitamin B12: Essential for nerve function and the creation of DNA.
Iron: Crucial for transporting oxygen in the blood. The iron found in beef is easily absorbed by the body.
Zinc: Supports the immune system and metabolism.
Niacin (B3): Helps convert food into energy.
Phosphorus: Important for bone health and energy production.

Conclusion

The answer to what the macros for 250 grams of ground beef are is complex, as it hinges on the lean-to-fat ratio and cooking. A 250g serving can provide a substantial amount of protein, but the fat and calorie content varies widely. For those focused on a high-protein, low-fat diet, a 95/5 blend is best, especially when cooked and drained. For maximum flavor and juiciness, an 85/15 or 80/20 cut is preferred, with a trade-off in higher fat and calories. The key takeaway is to always check the specific ratio and account for cooking methods to accurately track your intake. For more detailed nutritional breakdowns, resources like the USDA food database can provide precise information.

Note: All macronutrient figures are approximations and can vary slightly based on specific product and processing.

Frequently Asked Questions

To calculate macros for cooked ground beef, start with the raw weight and its nutritional information. After cooking, weigh the final product and use the nutritional data for cooked beef of that same lean-to-fat ratio. If you drain the fat, estimate the amount removed or use a calorie tracking app that accounts for this.

Yes, ground beef is an excellent source of high-quality protein. Even leaner cuts like 95/5 offer over 50 grams of protein per 250-gram serving, making it a powerful component for muscle building and repair.

The main difference is the lean-to-fat ratio. 90/10 is 90% lean meat and 10% fat, while 80/20 is 80% lean meat and 20% fat by weight. The 80/20 version will be fattier, juicier, and have more calories, while 90/10 is leaner with more protein per calorie.

The macros differ because cooking causes water evaporation and fat to render out of the beef. If you drain the fat, you remove a significant portion of the total fat and calories, while the protein becomes more concentrated in the remaining meat.

For a ketogenic diet, which prioritizes high fat and low carb intake, higher-fat ground beef options like 80/20 are often preferred. They provide the necessary fat to hit macro goals while remaining a zero-carb food.

Grass-fed ground beef can have a slightly different macro profile than conventional beef, often being leaner with a more favorable fatty acid composition. For example, 250 grams of raw grass-fed ground beef might contain around 480 calories and 32 grams of fat, but with more Omega-3s.

Yes, you can include ground beef in a low-fat diet by choosing the leanest options available, such as 93/7 or 95/5. Ensure you cook it in a way that minimizes added fat and always drain the rendered fat after browning to further reduce total fat content.