93% lean ground beef calories come to 163 for a cooked 3 oz portion (85 g) and 192 per 100 g. The number to notice is protein: that 3 oz serving delivers 23 g, or 46% of the daily value, with zero carbs and only 50 mg of sodium. Portion size, not the meat itself, decides your total.
163kcal
1 3 oz portion · 85 g, cooked
59%protein
23 gProtein
0 gCarbs
7.2 gFat
How to burn off 163 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked · per 85 g
Calories
163 kcal
Protein
23 g
Carbohydrate
0 g
Fat
7.2 g
Saturated fat
3 g
Cholesterol
75 mg
Sodium
50 mg
Potassium
263 mg
Iron
2.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
93% lean ground beef: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
163
23 g
0 g
7.2 g
50 mg
8%
4 oz portion (113 g)
217
30.5 g
0 g
9.5 g
67 mg
11%
100 g
192
27 g
0 g
8.4 g
59 mg
10%
3 × 3 oz portion (85 g)
490
68.9 g
150 mg
5 × 3 oz portion (85 g)
816
114.9 g
251 mg
A 4 oz portion is a 217-calorie plate
Recipes and packages talk in ounces, so two cooked servings are worth memorizing. A 3 oz portion (85 g) has 163 calories and 23 g of protein. A 4 oz portion (113 g) climbs to 217 calories and 30.5 g of protein, about 11% of a 2000-calorie day.
Scale it up and the totals rise in a straight line. Two 3 oz portions (170 g) come to 326 calories, three (255 g) reach 490, and five (425 g) land at 816 calories with 114.9 g of protein. That last figure is roughly a skillet of taco meat for a family, so split it honestly before you log your share.
All of these weights are cooked. Raw beef loses water in the pan, which means a cooked 3 oz portion starts as a bigger raw piece. Weigh after cooking and use cooked values, or weigh raw and use raw values. Mixing the two is the most common way ground beef totals go wrong.
Protein supplies 59% of the calories
Per 100 g, cooked 93% lean ground beef carries 27 g of protein, 8.4 g of fat and 0 g of carbohydrate. In energy terms, protein supplies 59% of the calories and fat the other 41%. There is no sugar, no fiber and no starch anywhere in the row.
That split is why this blend shows up in high-protein meal plans. A 3 oz portion covers 46% of the daily protein value for just 8% of a 2000-calorie day. Few everyday foods hit that ratio without being dry, and the 7% fat is enough to keep a burger or a meat sauce from tasting flat.
Fat still shapes the number. At 41% of calories, it is the reason this beef sits at 192 per 100 g rather than closer to roast beef at 167. If fat pools in the pan after browning, pouring it off is the simplest way to keep a dish leaner than the recipe suggests.
Sodium is low; saturated fat is the row to watch
Unseasoned, this beef is a low-sodium food. A 3 oz portion has 50 mg of sodium, 2% of the 2300 mg daily value, and even five portions stay at 251 mg. The sodium in a finished ground beef dish depends almost entirely on what you add to it: seasoning mixes, cheese, buns and sauces.
The rows worth a glance are saturated fat and cholesterol. Per 100 g there are 3.5 g of saturated fat against a daily value of 20 g, and 88 mg of cholesterol against 300 mg. Neither is extreme for one portion, but both stack up if beef appears at two or three meals in the same day.
Potassium is a quiet plus. Each 100 g brings 309 mg, measured against a 4700 mg daily value. It will not cover your day, but it adds up alongside vegetables and beans on the same plate.
The beef is lean; the extras decide the meal
Because the beef brings 0 g of carbohydrate and 0 g of fiber, the rest of the plate decides how filling and balanced the meal turns out. Peppers, onions, beans, lettuce wraps or a grain bowl all add the fiber that the meat lacks, and they bulk up a portion without adding much fat.
For calorie counting, the beef is the easy part: 163 for 3 oz, 217 for 4 oz. The extras are where totals drift. Log tortillas, shredded cheese, cooking oil and sauces as separate items instead of guessing one number for the whole dish.
If weighing every component feels like a chore, BodyPal can log the meal from a photo, which helps most when a taco bowl or a pasta dish has several parts. Either way, start with an honest beef portion and the rest of the math gets simpler.
How does 93% lean ground beef compare?
Here is how 93% lean ground beef stacks up against ground turkey and roast beef, per 100 g and per usual serving.
Verdict: For the fewest calories pick roast beef, at 167 per 100 g with 29.7 g of protein and only 4.5 g of fat. Between the two grinds, 93% lean beef beats ground turkey at 192 calories against 203, with less fat (8.4 g vs 10.4 g) and less sodium (59 mg vs 78 mg).
93% lean ground beef FAQs
How many calories are in 93% lean ground beef?
A 3 oz cooked portion has 163 calories and a 4 oz portion has 217. Per 100 g cooked it is 192 calories.
Is 93% lean ground beef good for weight loss?
Per 100 g cooked it carries 27 g of protein for 192 calories and 8.4 g of fat, so a 3 oz portion is 163 calories with 23 g of protein.
What is the difference between 93% lean and 85% lean ground beef?
Cooked 85% lean is 240 calories per 100 g against 192 for 93% lean, with 14.4 g of fat versus 8.4 g. Protein is close: 25.9 g versus 27 g.
How much protein is in 93% lean ground beef?
About 27 g per 100 g cooked, which is 23 g in a 3 oz portion and 30.5 g in a 4 oz portion.
How many calories are in 4 oz of cooked 93% lean ground beef?
A cooked 4 oz portion (113 g) has 217 calories. It also gives you 30.5 g of protein, 9.5 g of fat and 0 g of carbs, which is about 11% of a 2000-calorie daily value.
How many calories are in 3 oz of 93% lean ground beef?
A cooked 3 oz portion (85 g) has 163 calories. That serving carries 23 g of protein, 7.2 g of fat and 50 mg of sodium, with no carbohydrates or sugar.
What are the macros of 93% lean ground beef?
Per 100 g cooked, it has 27 g of protein, 8.4 g of fat and 0 g of carbs. By calories, protein supplies 59% of the energy and fat supplies 41%.
What does 93/7 ground beef mean?
It means 93% lean meat and 7% fat, matching the USDA row for this beef. Cooked, it comes to 192 calories per 100 g, or 163 for a 3 oz portion.
What does USDA FoodData Central list for 100 g of cooked 93% lean ground beef?
USDA FoodData Central entry 174754 lists 192 calories per 100 g of baked, cooked beef, with 27 g of protein, 8.4 g of fat, 3.5 g of saturated fat, 59 mg of sodium and 88 mg of cholesterol.
