Calories in a Pound of Ground Beef

If you're cooking at home and want to keep track of your nutritional intake, you might wonder: How many calories are in a pound of ground beef? The answer depends on the fat content of the beef you’re using. Ground beef comes in several lean-to-fat ratios, and the calories can vary significantly based on how lean or fatty the meat is.

Here’s a detailed breakdown to help you understand the calorie content in a pound of different types of ground beef.

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Calories in 1 Pound of Ground Beef (Raw)

1. 80% Lean / 20% Fat Ground Beef (Standard Ground Beef)

🥩 Calories:
✅ 1 pound = approx. 1,150 calories
✅ Protein: 77g
✅ Fat: 92g
✅ Carbs: 0g

✅ Calories per 4 oz (raw): ~287 calories

This is one of the most commonly used types, ideal for burgers and meatloaf. It’s juicy but higher in fat and calories.

👉 After cooking and draining, this usually yields about 800–850 calories per pound (as fat content reduces).

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2. 85% Lean / 15% Fat Ground Beef

🥩 Calories:
✅ 1 pound = approx. 976 calories
✅ Protein: 82g
✅ Fat: 66g
✅ Carbs: 0g

✅ Calories per 4 oz (raw): ~244 calories

A bit leaner while still flavorful, often used in tacos, casseroles, and sauces.

👉 Cooked, it yields roughly 700–750 calories per pound.

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3. 90% Lean / 10% Fat Ground Beef

🥩 Calories:
✅ 1 pound = approx. 800 calories
✅ Protein: 86g
✅ Fat: 44g
✅ Carbs: 0g

✅ Calories per 4 oz (raw): ~200 calories

A leaner choice, great for healthier recipes without sacrificing too much flavor.

👉 After cooking, you'll get about 600–650 calories per pound.

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4. 95% Lean / 5% Fat Ground Beef

🥩 Calories:
✅ 1 pound = approx. 640 calories
✅ Protein: 88g
✅ Fat: 32g
✅ Carbs: 0g

✅ Calories per 4 oz (raw): ~160 calories

This is one of the leanest options, perfect for those aiming for low-fat, high-protein meals.

👉 Cooked, the calorie count typically drops to 500–550 calories per pound.

 

Why Does Fat Content Affect Calories?

✔️ Fat has more calories per gram (9 calories) compared to protein (4 calories).
✔️ Higher-fat ground beef contains more energy, but also more saturated fat.
✔️ Leaner beef options offer more protein with fewer calories, making them a better choice for calorie-conscious eaters.

 

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Calories After Cooking: What Changes?

Cooking ground beef reduces fat content as grease is drained, which also lowers calorie count. On average:

- 4 oz raw 80/20 ground beef = ~290 calories

- 4 oz cooked (drained) = ~230 calories

A pound of raw ground beef loses 25–30% of its weight after cooking. Final calories depend on cooking method (grilling = less fat than pan-frying).

 

Protein Content in 1 Pound of Ground Beef

Regardless of fat content, ground beef is a high-protein food.
✅ 1 pound of 85% lean ground beef contains ~85-90g of protein.

 

Comparison Summary

 

Final Thoughts

So, how many calories in a pound of ground beef? It ranges from around 680 calories (93% lean) to over 1,300 calories (70% lean) when raw. After cooking and draining, these numbers decrease significantly, especially for higher-fat options.

If you're aiming to reduce calorie intake while keeping protein high, opt for leaner varieties like 90% or 93% lean ground beef.

 

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References

1. USDA FoodData Central. (n.d.). Ground beef nutrition facts.
Retrieved from https://fdc.nal.usda.gov

2. SmartLabel. "Nutrition Facts - 93% Lean 7% Fat Ground Beef." Retrieved from https://smartlabel.labelinsight.com/product/6739147/nutrition

3. CalorieKing. (2024). Calories in Ground Beef, Raw, 93% Lean.
Retrieved from https://www.calorieking.com/us/en/foods/f/calories-in-beef-ground-raw-93-percent-lean-7-percent-fat

4. Healthline. (2024). Beef 101: Nutrition Facts and Health Effects. Retrieved from https://www.healthline.com/nutrition/beef