What are the Macros for 30g of Beef?

December 13, 2025 •

3 min read

According to nutritional data, 30 grams of raw 90% lean ground beef contains approximately 53 calories, consisting of 6 grams of protein and 3 grams of fat. The specific macronutrient content for 30g of beef, however, can change dramatically based on the cut and its lean-to-fat ratio.

Quick Summary

The exact macro profile for a 30g serving of beef varies significantly by cut and leanness. A typical 30g portion of raw, 90% lean ground beef provides primarily protein and fat, with zero carbohydrates.

Key Points

Variable Macros: The macros for 30g of beef depend heavily on the cut and leanness, with fat content being the main variable.
Lean Ground Beef: 30g of raw 90% lean ground beef contains approximately 53 calories, 6g protein, and 3g fat.
Fattier Ground Beef: 30g of raw 70% lean ground beef has around 100 calories, with higher fat and lower protein than a leaner cut.
Cooking Matters: Cooking beef reduces water and fat, concentrating the calories and macros in the remaining weight.
Nutrient-Dense: Even a small 30g serving of beef is a good source of essential micronutrients like Vitamin B12, iron, and zinc.
Carb-Free: Unprocessed beef is naturally carbohydrate-free.
Specific is Best: For accurate macro tracking, use a food scale and account for the specific cut and cooking method.

Beef is a staple in many diets, valued for its rich protein and nutrient content. However, understanding the exact macronutrient (macro) breakdown is crucial for those tracking their intake. The answer to "What are the macros for 30g of beef?" depends entirely on the specific cut and fat percentage, as a small difference can result in a significant variation in calorie and fat content. To provide a clear picture, let's examine the macros for a few popular beef types.

Macro Breakdown for Common Beef Types (30g, Raw)

The simplest and most commonly tracked form of beef is ground beef. The leanness percentage is a key factor here. For a 30g serving, the macros break down as follows:

90% Lean / 10% Fat Ground Beef: This is a popular, leaner option. A 30-gram serving (raw) yields about 53 calories, with 6 grams of protein and 3 grams of fat.
70% Lean / 30% Fat Ground Beef: This is a fattier option often used for its flavor. A 30-gram serving (raw) contains around 100 calories. This higher calorie count is due to its increased fat content, which is approximately 9 grams, while the protein content is lower, at around 4.3 grams.

Leaner Cuts vs. Fattier Cuts

Beyond ground beef, other cuts offer different macro profiles. Leaner cuts generally have a higher protein-to-fat ratio, while fattier cuts are denser in calories due to their higher fat content. For example, a 30g serving of round steak provides around 8.9g of protein, with a lower fat and calorie count than fattier options. In contrast, a 30g piece of beef chuck contains 6g of protein and 5g of fat, resulting in 73 calories.

The Impact of Cooking on Macros

It is important to note that the provided macro values are for raw beef. When beef is cooked, it loses water and can lose some fat, which concentrates the remaining protein and fat by weight. For example, 100g of raw 10% fat ground beef has a certain macro count, but after cooking, the 100g weight will contain more concentrated macros. This is why many nutritional databases list values for both raw and cooked preparations. For instance, 30 grams of broiled ground beef (10% fat) would have around 65 calories, 7.8g protein, and 3.5g fat.

Beyond Macros: Micronutrients in Beef

While macros are important, beef also provides essential micronutrients, even in a small 30-gram serving. It is a particularly good source of:

Iron: Crucial for oxygen transport in the blood.
Zinc: Important for immune function and cell growth.
Vitamin B12: Essential for nerve function and red blood cell production.
Selenium: A powerful antioxidant that protects cells from damage.

These nutrients, especially iron and Vitamin B12, are found in higher concentrations in red meat compared to many other protein sources. This makes even a small portion a valuable addition to a balanced diet.

Beef Macro Comparison Table


Beef Type (Raw)	Calories (30g)	Protein (30g)	Fat (30g)	Carbs (30g)
90% Lean Ground Beef	~53 kcal	~6g	~3g	0g
70% Lean Ground Beef	~100 kcal	~4.3g	~9g	0g
Beef Chuck	~73 kcal	~6g	~5g	0g
Round Steak	N/A*	~8.9g	N/A*	N/A*

*Note: Calorie and fat data varies widely depending on specific cut and trim. Protein is a reliable marker for this specific reference.

Conclusion: The Importance of Specificity

When calculating the macros for 30g of beef, or any portion, it is critical to be specific about the cut and leanness. As shown, the difference between 90% lean and 70% lean ground beef results in a nearly doubled calorie and fat count for the same weight. For those following a strict dietary plan, using a food scale and referencing reliable nutritional databases is the most accurate approach. Whether you are aiming for a high-protein, low-fat meal or incorporating healthy fats, understanding the nuances of different beef cuts will help you make informed decisions about your nutrition. For more information on general beef nutrition, you can consult reputable sources.

Note on Carbs: All unprocessed beef cuts are naturally free of carbohydrates.

Frequently Asked Questions

Yes, while beef is a protein-rich food overall, the protein content per 30g can vary. Leaner cuts like round steak have a higher protein-to-fat ratio, so 30g can provide more protein than a 30g serving of a fattier cut like 70% lean ground beef.

The calories in 30g of beef increase significantly with higher fat content. For example, 30g of 90% lean ground beef is around 53 calories, whereas 30g of 70% lean ground beef is roughly 100 calories, almost double.

No, unprocessed beef contains zero carbohydrates. The macros for 30g of beef are composed exclusively of protein and fat, with no sugar or fiber.

The most accurate way is to use a digital food scale to weigh your portion. This is especially important for cuts with varying fat content, as visual estimation can be misleading.

Cooking affects the macros by altering the final weight due to moisture loss and fat rendering. The macros in the cooked portion become more concentrated per gram. For example, broiling a portion of beef will result in a denser, more calorific final product by weight.

Even a small serving of 30g of beef contains significant micronutrients. It's a good source of Vitamin B12, important for nerve health, and minerals such as iron and zinc, which are vital for numerous bodily functions.

No, it is not recommended. The macros for ground beef are not representative of all cuts. A specific cut like round steak will have a different protein and fat composition than ground beef. Always check the specific nutritional information for the cut you are consuming.