Exploring What Are the Macros for 250 Grams of Meat?

October 25, 2025 •

3 min read

Meat's nutritional value varies significantly depending on the animal and cut, with studies showing differences in protein percentages and mineral content. Understanding what are the macros for 250 grams of meat is crucial for accurately tracking your intake, whether for weight management, muscle building, or overall health.

Quick Summary

This guide provides a detailed breakdown of macronutrients for common 250g servings of cooked meat, comparing different types like chicken breast, lean ground beef, and pork loin.

Key Points

High Protein Source: All meat types analyzed (chicken breast, lean beef steak, lean pork loin) provide a very high amount of protein per 250g serving, typically exceeding 60 grams.
Fat Content Varies Widely: The fat content is the most variable macronutrient, ranging from about 9g in skinless chicken breast to 27g in 90% lean ground beef for a 250g serving.
Carbohydrate-Free: Like most plain meats, all options discussed contain zero carbohydrates, making them ideal for low-carb and ketogenic diets.
Lean Cuts are Protein-Dense: Lean cuts like chicken breast and pork loin offer a higher protein-to-fat ratio, making them a great choice for those focusing on protein intake.
Red Meat Provides More Minerals: Beef, a red meat, is typically richer in minerals like iron and zinc compared to white meat like chicken.
Cooking Method Impacts Macros: How you cook your meat affects the final macronutrient count. Frying can increase fat, while roasting or broiling is leaner.
Raw vs. Cooked Weight: Nutrition facts often list raw or cooked weights. As water is lost during cooking, it is crucial to use the correct data for accurate macro tracking.

For anyone tracking their nutrition, understanding the specific macronutrients in their food is essential. Meat is a foundational protein source for many diets, but its composition can vary dramatically. Factors such as the animal, the cut, and the cooking method all influence the final calorie, protein, and fat counts. The following sections will analyze the macros for 250 grams of several popular types of cooked meat, offering clear data to inform your dietary choices.

The Macronutrient Breakdown for 250 Grams of Meat

Chicken Breast (Roasted, Skinless)

Widely regarded as a lean protein source, chicken breast is a staple for many fitness enthusiasts and dieters. A 250-gram portion of cooked, skinless, and roasted chicken breast provides a high dose of protein with minimal fat.

Protein: Approximately 78 grams
Fat: Approximately 9 grams
Carbohydrates: 0 grams
Calories: Roughly 413 kcal

Lean Ground Beef (90% Lean, Pan-Broiled)

Ground beef is a versatile option, but its macros are heavily dependent on its fat percentage. A 250-gram portion of pan-broiled ground beef with 90% lean meat and 10% fat offers a balanced profile of protein and fat.

Protein: Approximately 63 grams
Fat: Approximately 27 grams
Carbohydrates: 0 grams
Calories: Roughly 510 kcal

Beef Steak (Lean Tenderloin, Broiled)

For those who prefer a solid cut of beef, a lean tenderloin steak is a premium choice. A 250-gram portion of broiled beef tenderloin, trimmed of excess fat, is an excellent source of protein and fat.

Protein: Approximately 77 grams
Fat: Approximately 19 grams
Carbohydrates: 0 grams
Calories: Roughly 505 kcal

Lean Pork Loin (Pan-Fried)

Similar to chicken breast, a lean cut of pork like the loin is a valuable source of protein. A 250-gram portion of pan-fried boneless pork loin, trimmed of visible fat, contains a good balance of macros.

Protein: Approximately 76 grams
Fat: Approximately 12 grams
Carbohydrates: 0 grams
Calories: Roughly 430 kcal

Comparison of Macros per 250 Grams of Cooked Meat

To highlight the differences, the following table summarizes the key macronutrient data for a 250-gram serving of each meat type discussed. Note that all figures are based on cooked, lean preparations.


Meat Type (250g Cooked)	Calories (kcal)	Protein (g)	Fat (g)	Carbs (g)
Chicken Breast (Skinless, Roasted)	413	78	9	0
Lean Ground Beef (90% Lean, Pan-Broiled)	510	63	27	0
Beef Steak (Lean Tenderloin, Broiled)	505	77	19	0
Lean Pork Loin (Pan-Fried)	430	76	12	0

Factors Influencing Meat Macronutrients

It is important to remember that these values are estimates and can change based on several variables:

Fat Content: The leanness of a meat cut is a primary determinant of its fat and calorie count. For example, 95% lean ground beef will have less fat and fewer calories than 85% lean.
Cooking Method: Frying meat in oil can significantly increase its fat and calorie content. Cooking methods like broiling, roasting, or grilling without added oils are generally leaner choices.
Cut of Meat: Different cuts from the same animal have different macro profiles. A chicken thigh, for instance, naturally contains more fat than a skinless chicken breast.
Presence of Skin or Fat: Leaving the skin on poultry or not trimming the fat from a steak dramatically increases the total fat and calorie count.

Making the Best Dietary Choices

For those prioritizing protein, skinless chicken breast and lean pork loin stand out for their high protein-to-calorie ratio. If you need a more balanced intake of protein and fat, lean ground beef and beef steak offer excellent options. The higher fat content in some red meats also provides a different mineral profile, with beef generally being richer in iron and zinc than chicken.

Ultimately, the best choice depends on your specific health and fitness goals. Whether you are aiming for low-fat protein or a more calorically dense meal, understanding the nuances of meat's macronutrient composition allows for informed decision-making. Incorporating a variety of these meats, along with plenty of vegetables and complex carbohydrates, can help ensure a balanced and nutritious diet. For additional insights on dietary intake research, refer to this NIH study on comparing pork, beef, and chicken consumption.

Conclusion

The macros for 250 grams of meat vary considerably based on the type and cut, with lean chicken breast and pork loin offering the highest protein density per calorie. While beef cuts tend to have a higher fat content, they are rich in important minerals. By understanding these differences and controlling for preparation methods, you can tailor your meat choices to align perfectly with your nutritional needs and dietary goals.

Frequently Asked Questions

No, 250 grams of raw meat will have different macros than 250 grams of cooked meat. Meat loses water during the cooking process, causing it to shrink. This means the cooked portion is denser in nutrients and will have more calories, protein, and fat per gram compared to its raw weight.

A 250-gram serving of cooked, skinless chicken breast contains approximately 78 grams of protein.

For a 250-gram portion of 90% lean, pan-broiled ground beef, the calorie count is around 510 kcal.

Yes, lean cuts of pork, such as a 250g portion of pan-fried pork loin, are excellent sources of protein, providing around 76 grams.

The cooking method can significantly alter macros. Frying in oil adds extra fat and calories, whereas methods like broiling or roasting, used in many nutritional analyses, add minimal fat.

The 'better' macro profile depends on your goals. Chicken breast is higher in protein and lower in fat and calories per 250g. However, beef is richer in certain minerals like iron and zinc.

No, these specific values apply to the exact type, cut, leanness, and cooking method described. You should check the nutritional information for your specific cut and preparation to get the most accurate macro count.