What is the nutritional value of 1 3 pound ground beef?

January 7, 2026 •

4 min read

According to the Kansas Beef Council, just one 3-ounce cooked serving of beef can provide 50% of your daily protein needs. A slightly larger 1/3 pound portion of ground beef is a concentrated source of macro and micronutrients, though its precise nutritional value depends heavily on the lean-to-fat ratio and how it is cooked.

Quick Summary

This article breaks down the calories, protein, fat, vitamins, and minerals found in a 1/3 pound serving of ground beef, exploring the significant nutritional differences between lean and regular cuts.

Key Points

Fat Ratio is Key: The lean-to-fat ratio (e.g., 80/20 vs. 93/7) is the biggest determinant of ground beef's nutritional profile, affecting total calories and fat content.
Rich in Protein: Ground beef is an excellent source of complete protein, containing all nine essential amino acids needed for muscle and tissue repair.
Powerhouse of Micronutrients: A 1/3 pound serving provides high levels of important minerals like heme iron and zinc, and a full spectrum of B vitamins, especially B12.
Mindful Consumption: While nutrient-dense, fattier cuts are higher in calories and saturated fat. Choosing leaner options and cooking methods that drain fat can mitigate some health concerns.
Complements a Balanced Diet: Since ground beef has no fiber, it should be paired with vegetables, fruits, and whole grains for a well-rounded and satiating meal.
Versatile and Filling: The high protein and fat content promote satiety, helping to reduce food cravings and support mindful eating.

Understanding the Basics: Macronutrients in Ground Beef

The most significant factor influencing the nutritional value of ground beef is its lean-to-fat ratio. This ratio, often displayed as a percentage (e.g., 85/15), dictates the caloric density and macronutrient breakdown of your meal. Regardless of the ratio, ground beef contains no carbohydrates or fiber.

Lean vs. Regular: A Comparison

Leaner ground beef, such as 93/7 (93% lean, 7% fat), contains more protein and fewer calories and less saturated fat than fattier versions like 80/20 (80% lean, 20% fat). The USDA defines extra lean beef as having less than 5 grams of total fat per 100 grams, while regular ground beef will exceed this amount. The fat content affects not only the calories but also the moisture and tenderness of the cooked product.

Calories and Protein Content

The difference in calories and protein is substantial. A 1/3 pound (approx. 151g) serving of 85/15 raw ground beef contains around 321 calories and 28 grams of protein. In contrast, a 1/3 pound patty of 80/20 ground beef can have around 380 calories and 26-27 grams of protein after cooking. This shows that while the protein amount is relatively consistent, the calorie count rises with the fat percentage.

Micronutrients: A Wealth of Vitamins and Minerals

Beyond the basic macros, ground beef is a remarkably nutrient-dense food, especially rich in essential vitamins and minerals that are crucial for overall health.

Key Vitamins in Ground Beef

Vitamin B12: Essential for nervous system function and the formation of red blood cells. Ground beef is an excellent source, with a 1/3 pound serving of 85/15 providing over 100% of the Daily Value.
Niacin (B3): Important for converting food into energy and for healthy skin, nerves, and digestion.
Vitamin B6: Plays a role in immune function, brain development, and metabolizing proteins.
Riboflavin (B2): Helps the body break down carbohydrates, proteins, and fats to produce energy.
Choline: An essential nutrient important for liver and brain function, especially during development.

Essential Minerals in Ground Beef

Zinc: A vital mineral for immune function and protein synthesis. The zinc found in meat is highly bioavailable.
Heme Iron: This type of iron, found only in meat, is easily absorbed by the body and is critical for red blood cell formation and energy metabolism.
Selenium: A powerful antioxidant that supports thyroid and immune function.
Phosphorus: Works with calcium to build strong bones and teeth.
Potassium: Important for maintaining fluid balance and nerve signals.

Comparison Table: 80/20 vs. 93/7 Ground Beef (Per 1/3 lb, cooked)


Nutrient	80/20 (Regular)	93/7 (Lean)	Note
Calories	~380 kcal	~210-220 kcal (estimated from 1.8.5)	Significant calorie difference based on fat
Protein	~26-27 g	~31-33 g (estimated from 1.8.2)	Higher protein in leaner cut
Fat	~30 g	~9-11 g (calculated based on ratio)	Major difference, impacts calories
Saturated Fat	~11-12 g	Less than 5 g (estimated from 1.8.3)	Important for heart health considerations
Cholesterol	~100-105 mg	Varies, but lower than regular	Generally lower in leaner cuts
Heme Iron	Good source (~17% DV)	Very good source	Concentrated in leaner cuts
Vitamin B12	Excellent source	Excellent source	Abundant in all red meat
Zinc	Excellent source	Excellent source	Abundant in all red meat

Cooking Methods Affecting Nutritional Value

The way you prepare your ground beef can alter its final nutritional content, primarily by reducing the fat. Pan-broiling or grilling can allow excess fat to drip away, lowering the overall calorie and fat content of the final dish. To retain moisture in leaner cuts, consider adding a little olive oil or a marinade. Also, pairing ground beef with fiber-rich vegetables and whole grains is important for a balanced meal, as meat contains no fiber.

The Role of Ground Beef in a Balanced Diet

While some older studies linked red meat to health issues, modern research suggests the risks vary significantly with the type and preparation. Ground beef is not harmful when consumed in moderation, especially leaner cuts. Its high-quality, complete protein and dense nutrient profile can contribute to satiety, muscle growth, and overall well-being. For individuals on low-carb diets, ground beef is a staple, providing filling protein and fats without carbohydrates. The key is mindful consumption and pairing it with diverse, healthy foods.

Conclusion

The nutritional value of a 1/3 pound serving of ground beef is high in protein, iron, and crucial B vitamins. The specific calorie and fat content, however, hinges entirely on its lean-to-fat ratio. Opting for leaner cuts like 93/7 will significantly reduce calories and saturated fat while still providing a substantial protein boost. Regardless of the cut, ground beef remains a valuable, nutrient-dense food that can fit into a healthy eating plan when consumed in moderation and prepared appropriately. For more details on nutritional standards, consult resources like the USDA's guidelines on meat labeling.

Frequently Asked Questions

A 1/3 pound serving of 80/20 regular ground beef can contain around 380 calories, whereas a lean 93/7 cut of the same size is significantly lower, estimated at approximately 210-220 calories, depending on cooking.

Yes, ground beef is considered a 'powerhouse' for muscle recovery and growth. Its complete protein profile provides all the essential amino acids crucial for muscle building and tissue repair.

Ground beef is particularly rich in Vitamin B12, crucial for nerve function and red blood cell formation, with a 1/3 pound serving providing well over the daily value. It also contains significant amounts of Niacin, B6, and Riboflavin.

While all red meat contains heme iron, leaner cuts have a slightly higher concentration of protein and minerals per ounce since the fat has been reduced. For example, 93/7 ground beef contains more protein per ounce than 80/20.

To reduce fat, cook the ground beef in a pan and drain the excess grease before serving. Pan-broiling or grilling allows fat to drip away, lowering the final calorie and fat count.

Leaner cuts are lower in saturated fat, which can impact cholesterol levels. Opting for leaner varieties, like 93/7, is a simple way to reduce saturated fat intake, although moderation is key regardless of the cut.

Yes, ground beef is a form of red meat, which is defined as the meat of non-bird mammals. It contains important nutrients like protein and iron, but moderation is advised.