What are the macros for 220g ground beef? An In-Depth Guide

November 11, 2025 •

3 min read

With a high-quality 80/20 lean-to-fat ratio, 220g of raw ground beef contains roughly 559 calories. Understanding the specific macros for 220g ground beef is essential for anyone tracking their nutritional intake, whether for weight management, muscle gain, or maintaining a specific diet plan like keto.

Quick Summary

The specific macronutrient content for 220g of ground beef depends heavily on its lean-to-fat ratio. Common ratios like 80/20 and 90/10 offer distinct calorie, protein, and fat profiles, which are crucial for dietary planning. Leaner options provide more protein per calorie, while higher-fat blends contribute more energy and flavor.

Key Points

Ratio is Key: The lean-to-fat ratio (e.g., 80/20 vs. 90/10) fundamentally determines the calorie and fat content in ground beef.
80/20 Macros (Raw): For 220g raw, expect roughly 559 calories, 44g protein, and 22g fat, making it a high-energy option.
90/10 Macros (Raw): For 220g raw, this leaner blend offers about 387 calories, 44g protein, and 22g fat, with similar protein but lower overall energy.
Cooking Affects Macros: Draining the fat after cooking significantly reduces the final calorie and fat count, concentrating the protein in the remaining weight.
Recipe-Dependent Choice: Use fattier 80/20 for juicy burgers and leaner 90/10 for dishes like chili or tacos where less grease is desired.
Nutrient-Dense: Beyond macros, ground beef is a rich source of Vitamin B12, iron, zinc, and other essential minerals, supporting overall health.
Track Cooked Weight: For the most accurate macro tracking, measure your portion of ground beef after it has been cooked and the fat has been drained.

The Importance of the Lean-to-Fat Ratio

When calculating the macros for 220g ground beef, the single most important factor to consider is the lean-to-fat ratio. This ratio, typically displayed on packaging (e.g., 80/20, 90/10, 93/7), indicates the percentage of lean meat versus fat by weight. A higher lean percentage means a lower fat and calorie count, while a higher fat percentage results in more calories and fat per serving. The following sections will break down the nutritional differences across several common ratios.

Macronutrient Breakdown for 220g Raw Ground Beef

For precise nutritional tracking, using raw weights provides a more accurate starting point. The values below are based on data from nutritional databases and represent an average for each lean-to-fat ratio.

80/20 Ground Beef (Raw)

Calories: ~559 kcal
Protein: ~44 grams (47% of total calories)
Fat: ~22 grams (53% of total calories)
Carbohydrates: 0 grams

90/10 Ground Beef (Raw)

Calories: ~387 kcal
Protein: ~44 grams (47% of total calories)
Fat: ~22 grams (53% of total calories)
Carbohydrates: 0 grams

93/7 Ground Beef (Raw)

Calories: ~334 kcal
Protein: ~47 grams
Fat: ~15.7 grams
Carbohydrates: 0 grams

Impact of Cooking on Macros

It is crucial to remember that cooking ground beef alters its macronutrient profile. During the cooking process, fat renders out and is often drained, especially when pan-frying. This can significantly reduce the overall fat and calorie content of the final, cooked product. The protein content, however, becomes more concentrated as water is lost during cooking.

Here’s how cooking can change the outcome:

Reduced Fat and Calories: Draining excess fat can lower the caloric density, making it a leaner meal. The amount removed depends on the cooking method and initial fat content.
Increased Protein Concentration: The weight of the cooked portion decreases due to water and fat loss, meaning the grams of protein are concentrated in a smaller serving size.
Serving Size Adjustment: To track macros accurately for cooked beef, it is best to weigh the meat after cooking and draining rather than using the raw weight as a reference.

Practical Use Cases for Different Lean-to-Fat Ratios

The choice of ground beef ratio should align with your specific dietary goals and intended recipe.

80/20 Ratio (Higher Fat)
- Flavor: The higher fat content provides superior flavor and moisture, ideal for dishes where you want rich, beefy taste.
- Best for: Burgers, meatballs, and dishes that benefit from the extra moisture and flavor, like meatloaf. The rendered fat helps to bind and season the dish effectively.
90/10 and 93/7 Ratios (Leaner)
- Calorie Control: These leaner options are better for those on a calorie-controlled diet or aiming to reduce their fat intake.
- Best for: Tacos, chili, and casseroles where the fat is not the primary flavor component. The beef holds its shape well and is less greasy.

Comparison Table: 220g Raw Ground Beef Macros by Ratio


Macronutrient	80/20 Ratio	90/10 Ratio	93/7 Ratio
Calories	~559 kcal	~387 kcal	~334 kcal
Protein	~44g	~44g	~47g
Fat	~22g	~22g	~15.7g
Carbohydrates	0g	0g	0g

Nutritional Considerations Beyond Macros

In addition to the primary macronutrients, ground beef is a valuable source of several micronutrients. It's particularly rich in essential vitamins and minerals that support various bodily functions.

Rich Source of B Vitamins: Ground beef contains high levels of B vitamins, especially Vitamin B12, which is crucial for nerve function and red blood cell formation.

Key Minerals: It provides significant amounts of iron, zinc, phosphorus, and selenium. These minerals play vital roles in immunity, energy metabolism, and antioxidant defense.

High-Quality Protein: The protein in ground beef is a complete protein, meaning it contains all nine essential amino acids needed for muscle repair and growth. This makes it an excellent choice for athletes and bodybuilders.

How to Choose the Right Ground Beef for You

Making the right choice depends on your health goals and personal preferences. If you prioritize flavor and can afford the higher calorie count, an 80/20 blend is a great option. For those focused on a lean protein source, the 90/10 or 93/7 options are better. To make the best decision for your specific diet, you can find a comprehensive guide on lean-to-fat ratios at the University of Rochester Medical Center.

Conclusion

Understanding the macros for 220g ground beef is crucial for informed dietary decisions. The lean-to-fat ratio is the primary determinant of its nutritional content, directly impacting calories and fat while protein remains consistently high across most common blends. By selecting the right ratio and accounting for cooking effects, you can easily integrate this versatile and nutrient-dense protein source into your healthy eating plan. Whether you're building muscle, managing weight, or just enjoying a flavorful meal, ground beef can be a beneficial part of your diet.

Frequently Asked Questions

For a 220g portion of raw ground beef, 80/20 contains approximately 559 calories, whereas 90/10 has about 387 calories. This is a significant difference of around 172 calories, due to the higher fat content in the 80/20 blend.

Yes, cooking changes the macros, primarily by reducing the fat and calorie content. When you cook and drain the ground beef, some of the fat renders out, leaving a higher concentration of protein per gram of the final cooked product. This effect is more pronounced in higher-fat ratios.

Yes, 220g of ground beef is an excellent source of protein. Depending on the lean-to-fat ratio, it provides around 44-47 grams of high-quality, complete protein, which is essential for muscle maintenance and growth.

Yes, ground beef is highly suitable for a ketogenic diet. It is a zero-carb food and provides an excellent source of fat and protein. Higher-fat ratios like 80/20 are especially good for meeting the higher fat requirements of a keto diet.

If the ratio is unknown, it's safer to use the nutritional information for a higher-fat blend, such as 80/20, to avoid underestimating your calorie and fat intake. Alternatively, you can use an online database to find an average nutritional value, but labeling is always more accurate.

While the core macros (protein, fat, carbs) will be similar, grass-fed ground beef can have a slightly different fat profile. It typically contains more omega-3 fatty acids and a higher percentage of conjugated linoleic acid (CLA) compared to grain-fed beef.

To maximize flavor while controlling macros, consider browning the beef in a pan to create a flavorful crust. After cooking, drain the excess fat to reduce the calorie count. The residual moisture and flavor will still be locked in, giving you the best of both worlds.