Understanding What are the macros for 140g ground beef? A Comprehensive Guide

October 21, 2025 •

4 min read

A single piece of information, like the lean-to-fat ratio, can significantly alter the nutritional value of your meal. For this reason, knowing exactly what are the macros for 140g ground beef is crucial for anyone monitoring their dietary intake for fitness or health goals. This guide breaks down the nutritional differences based on the most common beef varieties.

Quick Summary

The specific macronutrient content of 140g of ground beef depends heavily on its lean-to-fat ratio and preparation method. Calories, protein, and fat levels vary, with leaner cuts offering more protein and fewer calories per serving. Cooking and draining excess fat further influences the final nutritional profile of the meal.

Key Points

Fat Percentage is Key: The macros for 140g ground beef vary significantly based on its lean-to-fat ratio (e.g., 90/10 versus 80/20).
Cooking Method Matters: Cooking and draining excess fat removes calories, particularly fat, and increases the protein concentration per serving.
Leaner Means More Protein: For a 140g cooked portion, a 90/10 blend offers more protein and fewer calories than fattier alternatives.
Fattier for Flavor: Higher fat percentages like 80/20 result in a juicier, more flavorful product, but with a higher calorie count if the fat isn't properly drained.
Rich in Micronutrients: Beyond macros, ground beef is an excellent source of essential micronutrients like iron, zinc, and Vitamin B12, regardless of its leanness.
Dietary Goals Dictate Choice: Select a blend based on your goals; use lean for weight management and fattier for maximum flavor in moderation.

Demystifying Macros: What Are We Measuring?

Macronutrients, or macros, are the nutritional components of food that the body needs for energy and to maintain its structure and systems. The three primary macros are protein, carbohydrates, and fats. Ground beef, in its unprocessed form, contains only two of these: protein and fat. Understanding the proportions of these macros is key to integrating ground beef into a balanced diet, whether for building muscle, managing weight, or general health.

The most important factor determining the macro split is the lean-to-fat ratio, typically labeled as a percentage (e.g., 90/10, 85/15, 80/20). The first number indicates the percentage of lean meat, while the second represents the percentage of fat by weight. However, because fat contains more than double the calories per gram (9 kcal) than protein (4 kcal), the caloric distribution will not mirror the weight ratio. Cooking also plays a significant role, as fat is rendered out and can be drained, changing the final macro composition.

The Macro Breakdown for 140g Cooked Ground Beef

To provide the most relevant information for a typical meal, we will focus on cooked and drained ground beef, as this is how it is most commonly consumed in dishes like burgers, tacos, and casseroles. Here is a detailed look at how the macros for a 140g (approximately 5 oz) portion differ across common fat percentages.

1. 90/10 Lean Ground Beef

For 140 grams of 90/10 lean ground beef, pan-cooked and drained, the macros are as follows:

Calories: Approximately 286 kcal
Protein: Approximately 35 grams
Fat: Approximately 15 grams
Carbohydrates: 0 grams

This is a highly efficient source of protein, with fewer calories coming from fat. The lower fat content also means less shrinkage during cooking, providing a more consistent final portion size.

2. 85/15 Lean Ground Beef

While a direct data point for 140g isn't available from the searches, we can extrapolate from the 100g data provided. A 100g portion of 85/15 cooked ground beef contains about 250 calories and 24.5g protein. Therefore, a 140g portion would be:

Calories: ~350 kcal
Protein: ~34.3 grams
Fat: ~22.6 grams
Carbohydrates: 0 grams

This blend offers a good balance of flavor and leanness, suitable for a wide range of recipes.

3. 80/20 Lean Ground Beef

For those who prioritize flavor and juiciness, 80/20 is a popular choice for burgers and meatballs. Based on extrapolating from 3oz (85g) cooked and drained data, a 140g portion would be:

Calories: ~380 kcal
Protein: ~38 grams
Fat: ~25 grams
Carbohydrates: 0 grams

It is important to properly drain the excess fat after cooking with this blend to minimize the calorie and fat intake. This extra step is especially recommended for health-conscious individuals.

Comparison Table: 140g Cooked Ground Beef Macros


Macro	90/10 Lean	85/15 Lean (Est.)	80/20 Lean (Est.)
Calories (kcal)	286	~350	~380
Protein (g)	35	~34	~38
Fat (g)	15	~23	~25
Carbohydrates (g)	0	0	0

Beyond Macros: Micronutrients in Ground Beef

Ground beef is not just a source of protein and fat; it is also packed with essential micronutrients that are vital for overall health. A 140g serving provides significant amounts of:

Iron: Crucial for oxygen transport in the blood.
Zinc: Important for immune function and metabolism.
Vitamin B12: Essential for nerve function and the production of red blood cells.
B Vitamins (B6, Niacin, Riboflavin): Play a vital role in energy production.
Selenium: An important antioxidant.
Phosphorus: Key for healthy bones and teeth.

Making the Best Choice for Your Diet

Your choice of ground beef depends on your individual health goals and culinary applications. For those focused on weight management or heart health, leaner options are generally better due to their lower fat and calorie content. However, the richer flavor and juiciness of fattier beef can be ideal for certain dishes, especially when the fat is drained.

Here are some tips for incorporating ground beef into a healthy diet:

For weight loss: Choose a leaner blend (90/10 or 93/7) to maximize protein intake while minimizing fat and calories.
For flavor: Use 80/20 or 85/15 for dishes like meatballs or burgers, as the higher fat content adds flavor and moisture.
For meal prep: Consider cooking a larger batch of ground beef, draining the fat thoroughly, and storing it for quick meals throughout the week.
To reduce fat: For dishes like tacos or chili, use a fattier blend for flavor, but be sure to drain the rendered fat after cooking to reduce the final fat and calorie count.

Conclusion

By understanding what are the macros for 140g ground beef, you can make informed decisions that align with your nutritional needs and culinary preferences. The lean-to-fat ratio is the single most important factor influencing the final macro count, but smart cooking techniques like draining fat can also help you manage your intake. Whether you choose a lean or a more flavorful blend, ground beef remains a valuable source of high-quality protein and essential micronutrients.

For more detailed nutritional information and a comparison of various beef cuts, a great resource is the nutrition section on a site like WebMD, which discusses the nuances of lean versus fatty beef options.

Frequently Asked Questions

Yes, cooking ground beef renders fat and water, and draining the fat reduces the overall calorie and fat content. For example, rinsing 80/20 beef after cooking can significantly lower its fat and calorie count, making it comparable to 95% lean beef.

For weight loss, 90/10 is generally a better option. It offers more protein per calorie and significantly less fat, which helps to minimize overall calorie intake. Higher protein content also promotes a feeling of fullness.

Approximately 35 grams of protein can be found in 140g of pan-cooked and drained 90/10 ground beef.

Yes, fattier ground beef can be included in a healthy diet. To reduce the final fat and calorie count, simply cook it thoroughly and drain off the rendered fat before using it in your recipe.

The difference is substantial. 140g of cooked 90/10 lean ground beef has approximately 286 kcal, whereas an equivalent portion of 80/20 beef could have around 380 kcal, even after draining.

Fat is a crucial component for flavor in ground beef. It holds many of the flavor compounds and keeps the meat moist and juicy during cooking. That is why some people prefer fattier cuts for burgers or meatballs, as the fat enhances the eating experience.

Ground beef is a great source of iron, zinc, and Vitamin B12. It also contains B vitamins, selenium, and phosphorus, which are all vital nutrients for body function.