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Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Ground Beef

Q: How many calories in ground beef?

80/20 ground beef cooked: 215 calories per 100g. 4oz patty: ~243 kcal. Leaner: 90/10 = ~155 kcal/100g cooked.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

215

kcal

per 100g

26.1

Protein

13.0

Fat

0.0

Carbs

Fiber

243

kcal per 4oz patty (113g)

183

kcal per 3oz (85g)

kcal per oz (28g)

✔ Highest protein of any common meat✔ Zero carbs✔ Gluten free✔ Complete protein

Ground Beef nutrition facts and calories per 100g

🔴Best haem iron — 2.7mg/100g

🔬Excellent zinc — 6.3mg — 57% DV

💊Vitamin B12 — 44% Daily Value

💪26g complete protein

🧠Creatine — naturally present

🥩Zero carbs — pure protein and fat

🥩 Calculate Calories for Any Ground Beef Weight

Weight100g

Nutrition Facts

Per 100g (cooked ground beef)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: 80/20 ground beef contains 215 calories per 100g cooked with 26g protein and zero carbs. Best dietary source of haem iron (2.7mg/100g — absorbed 2-3× more efficiently than plant iron). Provides 57% of daily zinc per 100g. Natural creatine (~0.5g/100g) directly supports muscle performance.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Zinc	6.3mg	57%
Selenium	22.2µg	40%
Vitamin B12	1.05µg	44%
Niacin (B3)	5.5mg	34%
Phosphorus	198mg	16%
Iron	2.7mg	15%
Potassium	302mg	6%
Vitamin B6	0.38mg	22%
Magnesium	21mg	5%
Riboflavin	0.18mg	14%

Calories in Ground Beef by Weight

Weight	Calories	Protein	Fat	Carbs

Calories in Different Ground Beef Servings

Serving	Weight	Calories	Protein	Fat	Carbs
Per 100g	100g	215 kcal	26.1g	13.0g	0.0g
4oz patty (113g)	—	243 kcal	—	—	—
3oz (85g)	—	183 kcal	—	—	—

Macronutrient Breakdown — per 100g

Protein26.1g · 49% of calories

Fat13.0g · 54% of calories

Carbohydrates0.0g · 0% of calories

Zero carbs. 80/20 = 80% lean, 20% fat before cooking. Cooked retains ~13g fat/100g as fat renders out. 90/10: ~155 kcal/100g. 95/5: ~137 kcal/100g.

Micronutrient Highlights

🔴

Iron

2.7mg

15% DV

Haem iron — 2-3× better absorbed than plant iron

🔬

Zinc

6.3mg

57% DV

Immune function, testosterone, wound healing

💊

Vitamin B12

1.05µg

44% DV

Nerve function and red blood cells

💪

Protein

26.1g

52% DV

Complete amino acid profile

🧠

Creatine

~0.5g

Compound

Muscle energy and cognitive function

⚡

Selenium

22.2µg

40% DV

Antioxidant and thyroid

Ground Beef Benefits

Haem Iron — Most Bioavailable Iron

Ground beef provides 2.7mg of haem iron per 100g — absorbed at 15-35% efficiency vs 2-20% for plant iron. Eating beef with plant foods also enhances non-haem iron absorption by 2-4× (the 'meat factor'). For iron deficiency anaemia or at-risk individuals, red meat is one of the most effective dietary interventions.

Zinc — Immune and Hormonal Health

Beef is the most concentrated common dietary source of zinc (6.3mg/100g — 57% DV). Zinc is essential for immune cell function, wound healing, protein synthesis, and testosterone production. Zinc deficiency affects ~17% of the global population. Red meat zinc is more bioavailable than plant zinc.

Vitamin B12 — Neurological Protection

1.05µg B12 per 100g (44% DV). B12 is found almost exclusively in animal foods and is essential for neurological function and red blood cell formation. B12 deficiency causes irreversible nerve damage and is a significant concern for vegetarians and vegans. Regular beef consumption reliably maintains B12 status.

Creatine — Natural Performance Enhancer

Beef naturally contains ~0.35-0.5g of creatine per 100g cooked — the same compound used in sports supplements. Creatine is stored as phosphocreatine in muscles for rapid energy during high-intensity exercise, and crosses the blood-brain barrier to improve cognitive performance. Omnivores have 10-15% higher muscle creatine stores than vegetarians.