What is 225 Grams of Beef Macros and How Does it Vary by Cut?

January 7, 2026 •

4 min read

On average, a 225-gram portion of cooked ground beef (90% lean) contains approximately 57 grams of protein and 24 grams of fat. This article details the specific macronutrients for 225 grams of beef and explains how the numbers change dramatically depending on the cut and leanness.

Quick Summary

This guide provides a comprehensive overview of the macronutrient content for a 225-gram serving of beef, comparing different cuts like ground beef, steak, and leaner options. It covers the protein, fat, and calorie variations, along with the micronutrient differences that are influenced by the specific cut.

Key Points

Protein Source: A 225-gram serving of cooked beef is an excellent source of high-quality, complete protein, typically containing between 50-70 grams.
Variable Fat Content: The amount of fat can vary widely, from around 6 grams in lean grass-fed beef to over 24 grams in higher-fat ground beef mixes.
Zero Carbohydrates: Beef is naturally free of carbohydrates, making it a suitable protein source for low-carb and ketogenic diets.
Calorie Range: Calorie content can fluctuate from approximately 260 kcal for a lean raw cut to over 450 kcal for cooked, fattier cuts, depending on the marbling and preparation.
Rich in Micronutrients: Beyond macros, beef provides essential vitamins and minerals, including B12, iron, zinc, and selenium.
Cooking Method Matters: The way beef is cooked can affect its final macro profile, as methods like pan-broiling render out some fat.
Cut is King: Always consider the specific cut of beef (e.g., tenderloin vs. ground beef) when calculating your macros, as this has the biggest impact on fat and calorie content.

The Importance of Understanding Your Beef Macros

Beef is a staple in many diets, valued for its high protein content and rich flavor. However, not all beef is created equal from a nutritional standpoint. The macronutrient profile—the balance of protein, fat, and carbohydrates—can differ significantly depending on the cut and preparation. For those tracking their nutrition, understanding these variations is crucial for meal planning and achieving dietary goals.

How Beef Cut Affects Macronutrient Profile

When you're eating beef, the cut is the single biggest factor in determining its macro split. A lean cut, such as a top round, will have a much lower fat-to-protein ratio than a fattier cut like a ribeye. This is because lean cuts have had most of the fat trimmed away, leaving behind a denser protein source. Fatty cuts retain more of the marbled fat, which enhances flavor but also drastically increases the calorie and fat content. Cooking methods also play a role; pan-broiling fatty ground beef will render out some of the fat, while grilling a steak may add little to no extra fat, depending on the preparation.

225 Grams of Beef Macros: A Comparison

To illustrate the difference, here is a comparison of what you can expect from 225 grams of common beef cuts. The data reflects cooked values, as cooking will reduce some fat and water content. The values are approximate and may vary slightly based on specific cooking methods and the exact marbling of the meat.


Cut of Beef	Calories	Protein (g)	Fat (g)	Carbs (g)
Tenderloin Steak (cooked)	455	70	17	0
90% Lean Ground Beef (cooked)	459	57	24	0
Grass-fed Strip Steak (raw)	263	52	6	0

As the table shows, the protein content is high across the board, but the fat and calorie counts fluctuate widely. The raw grass-fed strip steak provides a significantly lower calorie and fat count compared to the cooked tenderloin, highlighting the impact of both the cut and the cooking process.

Detailed Breakdown of Key Beef Cuts

225g of Tenderloin Steak (Cooked)

As one of the leaner and most premium cuts, the tenderloin is a fantastic source of protein with a moderate amount of fat. A 225-gram (8oz) portion provides a substantial protein hit, which is excellent for muscle building and satiety. This cut also comes with a significant amount of B vitamins, especially B12, and essential minerals like zinc and iron.

Protein: Around 70g
Fat: Around 17g
Carbohydrates: 0g
Calories: 455 kcal

225g of 90% Lean Ground Beef (Cooked)

Ground beef is versatile and affordable, but its fat content varies with the lean-to-fat ratio. A 90/10 mix offers a good balance. A 225-gram serving offers a solid protein boost with a bit more fat than a lean steak. This fat content contributes to flavor and texture, making it a popular choice for burgers, tacos, and casseroles. It also provides important micronutrients like iron and zinc.

Protein: Approximately 57g
Fat: About 24g
Carbohydrates: 0g
Calories: 459 kcal

225g of Grass-fed Lean Strip Steak (Raw)

For those prioritizing leanness, grass-fed beef is often a good choice, and a strip steak is a flavorful option. The macros for raw meat are different from cooked, as moisture is lost during cooking. Raw, the macros are lower in calories and fat compared to a cooked tenderloin of the same weight. This makes it a great option for low-calorie diets or for those who prefer to add their own healthy fats during cooking.

Protein: Around 52g
Fat: About 6g
Carbohydrates: 0g
Calories: 263 kcal

Nutritional Lists and Considerations

Beef is an excellent source of several key nutrients. Here is a list of some of the important vitamins and minerals you can find in a 225g serving:

B Vitamins: Beef is packed with B vitamins, especially B12, B6, and niacin, which are vital for energy metabolism and neurological function.
Iron: It contains heme iron, which is more easily absorbed by the body than the non-heme iron found in plants. This is crucial for red blood cell formation.
Zinc: An essential mineral for immune function and cell growth.
Selenium: A powerful antioxidant that helps protect cells from damage.
Complete Protein: Beef provides all nine essential amino acids, making it a complete protein source necessary for muscle repair and growth.

Conclusion

While a definitive answer for what 225 grams of beef macros are isn't possible without knowing the specific cut, the overall nutrient profile remains consistently high in protein and free of carbs. The fat content and total calories are the main variables, with leaner cuts like tenderloin and specific ground beef ratios offering lower fat, and fattier cuts like ribeye carrying more. For anyone aiming to optimize their nutrition, selecting the right cut of beef is key to controlling calorie and fat intake while still benefiting from this nutrient-dense food. When planning your meals, consider your dietary goals and choose a cut that aligns with your desired macronutrient profile. Understanding these nuances empowers you to make informed decisions about your diet.

For more detailed nutritional information and recipe ideas, you can explore resources like BeefResearch.ca.

Frequently Asked Questions

Yes, cooking beef reduces its water content and can decrease its fat content, especially with cooking methods like pan-broiling where fat is drained away. This concentrates the protein, but the overall macro ratio and total calories for the same cooked weight will be different than in its raw state.

Not necessarily. While leaner cuts have fewer calories and fat, fattier cuts provide more flavor and can be part of a healthy diet in moderation. The 'best' choice depends on your specific dietary goals, whether you are trying to lose weight, build muscle, or simply maintain a balanced diet.

Yes, grass-fed beef is often leaner than grain-fed beef and can have a different fatty acid profile. For example, a raw lean grass-fed strip steak has significantly lower calories and fat compared to a cooked standard tenderloin of the same weight.

A complete protein contains all nine essential amino acids that the human body cannot produce on its own. Beef, along with other animal meats, is a complete protein source, providing all these necessary amino acids for muscle growth and repair.

To calculate macros, you need to know the specific cut and its leanness. Using a food tracking app or a nutritional database (like the USDA database) with the specific cut and weight is the most accurate method. Most databases provide macros per 100 grams, which you can then multiply by 2.25 to find the macros for 225 grams.

In addition to protein and fat, a 225-gram serving of beef is an excellent source of Vitamin B12, iron, zinc, niacin, and selenium, which all play crucial roles in overall health and body function.

Generally, yes. Fatty cuts of beef like ribeye or ground beef with higher fat percentages tend to be more flavorful because fat carries and enhances flavor. Leaner cuts like tenderloin or sirloin, with less fat, often rely more on marinades and seasonings for flavor.