Calories in 9 Oz or Beef
Calories in Ground Beef
and Nutrition Facts
How to Cook Ground Beef Dished to Get Fewer Calories
How many calories in ground beef? See below, the ground beef calories for the different serving sizes. We provide you with ground beef nutrition facts to help you lose weight and eat a healthy diet.
The ground beef or mince meat calories depend on the fat content in the meat. So, how you choose and cook meat is very important.
General rule: choose lean ground beef only to start with, pan-brown (or dry fry) where possible. Browning is the process of partially cooking meat to help remove excessive fat. When pan browning ground beef, preheat the frying pan slightly to avoid sticking, do not add any oil, stir the meat during the cooking. When the meat has browned and released its juices and fat (about 5-10 minutes but depends on quantity), remove the pan from the heat and drain off the excess fat. Then continue to cook the beef according to your recipe.
Enjoy losing weight with our ground beef diet recipes below
For burgers made with ground beef, broiling ground beef (broiling is a grilling under dry heat) rather then pan-broiling it (grilling in the pan in high heat), will give less calories as the fat will drip off from the meat rather then soak into it.
Calories in Ground Beef, Crumbles, Cooked, Pan-Browned
| Types of Ground Beef | Calories per 3.5 oz, 100g |
| 70% lean meat / 30% fat 75% lean meat / 25% fat 80% lean meat / 20% fat 85% lean meat / 15% fat 90% lean meat / 10% fat 95% lean meat / 5% fat | 270 kcal 277 kcal 272 kcal 256 kcal 230 kcal 193 kcal |
Calories in Ground Beef, Loaf, Cooked, Baked
| Types of Ground Beef | Calories per 3.5 oz, 100g |
| 70% lean meat / 30% fat 75% lean meat / 25% fat 80% lean meat / 20% fat 85% lean meat / 15% fat 90% lean meat / 10% fat 95% lean meat / 5% fat | 241 kcal 254 kcal 254 kcal 240 kcal 214 kcal 174 kcal |
Calories in Ground Beef, Patty Cooked, Pan-Broiled*
| Types of Ground Beef | Calories per 3.5 oz, 100g |
| 70% lean meat / 30% fat 75% lean meat / 25% fat 80% lean meat / 20% fat 85% lean meat / 15% fat 90% lean meat / 10% fat 95% lean meat / 5% fat | 238 kcal 248 kcal 246 kcal 232 kcal 204 kcal 164 kcal |
*Pan-broiled patty or grilled in the pan with above dry heat.
Calories in Ground Beef, Patty, Cooked, Broiled**
| Types of Ground Beef | Calories per 3.5 oz, 100g |
| 70% lean meat / 30% fat 75% lean meat / 25% fat 80% lean meat / 20% fat 85% lean meat / 15% fat 90% lean meat / 10% fat 95% lean meat / 5% fat | 273 kcal 278 kcal 271 kcal 250 kcal 217 kcal 171 kcal |
**Broiled patty or grilled with above dry heat.
Ground Beef Nutrition Facts
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Proximates: | |
| Water | 62.58 g |
| Energy | 807 kJ (193 kcal) |
| Carbohydrates | 0 g |
| Sugars | 0 g |
| Total Fat: | 7.58 g |
| saturated fat | 3.441 g |
| monounsaturated fat | 3.145 g |
| polyunsaturated fat | 0.377 g |
| Cholesterol | 89 mg |
| Protein | 29.17 g |
| Minerals: | |
| Calcium, Ca | 9 mg (1 %) |
| Iron, Fe | 3.23 mg (18 %) |
| Magnesium, Mg | 28 mg (7 %) |
| Phosphorus, P | 263 mg (26 %) |
| Potassium, K | 459 mg (10 %) |
| Zinc, Zn | 7.06 mg (47 %) |
| Copper, Cu | 0.106 mg (5 %) |
| Manganese, Mn | 0.013 mg (1 %) |
| Selenium, Se | 21.1 mcg (30 %) |
| Vitamins: | |
| Vitamin C | 0 mg |
| Thiamine (Vit. B1) | 0.042 mg (3 %) |
| Riboflavin (Vit. B2) | 0.195 mg (11 %) |
| Niacin (Vit. B3) | 7.290 mg (36 %) |
| Pantothenic acid (B5) | 0.808 mg (8 %) |
| Vitamin B6 | 0.428 mg (21 %) |
| Folate (Vit. B9) | 7 mcg (2 %) |
| Vitamin B12 | 2.64 mcg (44 %) |
| Vitamin A | 0 IU (0 %) |
| Vitamin E | 0.40 mg (2 %) |
| Vitamin K | 1.4 mcg (2 %) |
| Percentages are relative to US Recommended Daily Intake (RDI) for adults. | |
Author: Lana Soko
Easy Ground Beef Recipes
Gourmet Beef Burger Recipe
This grilled burger recipe is easy and quick to prepare and you can have your dinner or lunch ready in just 20 min. It contains 387 calories and 4g of net carbs, which makes it suitable for a low carb high protein diet. The recipe is a good source of vitamin A, vitamin C, folate, etc.
Italian Meatball Soup
Our delicious Italian meatball soup uses lean mince beef to make the meatballs. Cooking time 30 min. Our soup recipe provides 248 kcal, 7g of net carbs per one portion and suitable for a low carb high protein diet.
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