What are the macros of 1 lb of ground beef?

October 23, 2025 •

3 min read

According to USDA data, the macronutrient content of ground beef varies significantly based on its fat percentage. This article breaks down what are the macros of 1 lb of ground beef across different leanness levels, providing a comprehensive guide for anyone tracking their nutrient intake.

Quick Summary

This guide details the macronutrient content for different fat percentages of ground beef, examining how protein, fat, and calories change from leaner to higher-fat ratios, and how cooking methods affect these values.

Key Points

Fat Ratio Impact: The percentage lean-to-fat ratio (e.g., 80/20) directly determines the caloric density of 1 lb of ground beef; lower fat means lower calories.
Protein Varies: Leaner ground beef varieties (90/10, 95/5) contain more protein per serving compared to higher-fat types (80/20).
Cooking Reduces Fat: Draining or rinsing cooked ground beef can reduce its fat and calorie content by a significant amount, making higher-fat varieties a leaner option.
Nutrient Dense: Besides macros, ground beef is an excellent source of essential nutrients like protein, bioavailable heme-iron, zinc, and Vitamin B12.
Choose Based on Needs: The best ground beef depends on your health goals and culinary needs, from high-flavor burgers with 80/20 to low-fat sauces with 93/7.
Weight vs. Calories: The lean-to-fat ratio is based on weight, not calories. Since fat is more calorie-dense, its caloric contribution is greater than its weight percentage suggests.

The macronutrient profile of ground beef is not a one-size-fits-all metric; it depends entirely on the lean-to-fat ratio. A pound (16 ounces or approximately 453 grams) of ground beef can range from high-protein, low-fat options to richer, more calorie-dense choices. Understanding these differences is crucial for effective dietary planning, whether you are following a low-carb diet, a high-protein regimen, or simply monitoring your caloric intake.

Decoding Ground Beef Labels

The numbers on a ground beef package, such as 80/20 or 93/7, refer to the percentage of lean meat and fat by weight. It is a common misconception that this ratio also represents the caloric distribution. Since fat contains more than double the calories per gram compared to protein, the calorie contribution from fat will always be higher than its weight percentage suggests. For example, 90/10 ground beef is 90% lean by weight, but a cooked serving can derive over half its calories from fat.

Macronutrients of Different Ground Beef Varieties

Here is a detailed breakdown of the raw macronutrients for 1 lb of common ground beef types, based on USDA and other nutritional databases.

80/20 Ground Beef (Raw, 1 lb)

This classic ground beef blend is popular for its rich flavor and juiciness, making it ideal for burgers. A raw pound contains roughly:

Calories: 1,152 kcal
Protein: 78 g
Fat: 91 g
Carbohydrates: 0 g

90/10 Ground Beef (Raw, 1 lb)

A leaner alternative that balances flavor with a lower fat content, often used for tacos, chilis, and sauces. A raw pound contains approximately:

Calories: 798 kcal
Protein: 91 g
Fat: 45 g
Carbohydrates: 0 g

93/7 Ground Beef (Raw, 1 lb)

One of the leanest options available, making it a favorite for those aiming to reduce their fat and calorie intake. A raw pound contains about:

Calories: ~620 kcal (extrapolated from 4 oz data)
Protein: ~94 g (extrapolated from 4 oz data)
Fat: ~32 g (extrapolated from 4 oz data)
Carbohydrates: 0 g

95/5 Ground Beef (Raw, 1 lb)

This is the leanest variety often found, with the highest protein-to-fat ratio. A raw pound contains roughly:

Calories: 593 kcal
Protein: 97 g
Fat: 23 g
Carbohydrates: 0 g

Impact of Cooking on Macros

Cooking and draining ground beef can significantly alter its final macronutrient profile. The more fat a variety has, the greater the reduction in fat and calories after cooking and draining. For instance, some studies have found that a simple rinsing process can reduce fat content by up to 50%. Using a slotted spoon to remove the cooked meat or rinsing the cooked meat with hot (not boiling) water over a colander are effective methods.

Ground Beef Macronutrient Comparison (Cooked, per 3 oz serving drained)


Feature	80/20 Ground Beef	90/10 Ground Beef	93/7 Ground Beef
Calories	210-230	150-170	140-160
Protein	18-20 g	22-24 g	23-25 g
Total Fat	13-15 g	5-7 g	4-6 g
Saturated Fat	5-6 g	2-3 g	1.5-2.5 g

The Health Benefits of Ground Beef

Beyond the primary macronutrients, ground beef is a nutrient-dense food that provides several key micronutrients essential for bodily functions. As a source of high-quality, complete protein, it contains all nine essential amino acids necessary for building and repairing tissues. It is also a fantastic source of highly bioavailable heme-iron, which is more easily absorbed by the body than the non-heme iron found in plant-based sources. Furthermore, ground beef is packed with B vitamins, particularly Vitamin B12, which is vital for nerve function and red blood cell formation, and zinc, crucial for a healthy immune system.

Conclusion

Understanding what are the macros of 1 lb of ground beef is essential for making informed dietary decisions. The lean-to-fat ratio directly impacts the total calories and fat content, while the protein content generally increases in leaner varieties. By choosing the right percentage for your needs and utilizing effective cooking methods like draining excess fat, you can better manage your nutritional intake. Whether you prefer a richer flavor or a lower-fat profile, ground beef remains a versatile and nutrient-rich protein source in many diets. For more detailed nutritional breakdowns, resources like the USDA's FoodData Central are excellent authoritative sources.

Frequently Asked Questions

Yes, cooking and draining ground beef can significantly lower its final fat and calorie content by removing excess rendered fat. This effect is more pronounced in higher-fat varieties, like 80/20.

Generally, yes. Since the overall weight of the meat is constant, a higher lean-to-fat ratio means a greater proportion of the weight comes from protein. Therefore, leaner ground beef typically has more protein per cooked serving.

The primary difference is the fat content by weight. 80/20 ground beef is 20% fat, while 90/10 is 10% fat. This means 80/20 is juicier and higher in calories, while 90/10 is leaner and less calorie-dense.

Yes, ground beef is an excellent source of complete, high-quality protein, providing all the essential amino acids your body needs for tissue repair and muscle maintenance.

A raw pound of 80/20 ground beef contains approximately 1,152 calories, primarily from its high fat content.

Ground beef is rich in vital micronutrients, including highly absorbable heme-iron, zinc, phosphorus, and B vitamins like B12, which are crucial for various bodily functions.

To reduce the fat, you can use a cooking method like pan-frying, then drain the excess rendered fat using a slotted spoon or by rinsing the cooked, crumbled meat in a colander with hot water.