Lean ground beef is a healthy source of protein that can be part of a balanced diet. If you’re watching your weight or just trying to eat healthier, it’s important to be aware of the nutritional value of your food, including the calorie content.
This article provides a comprehensive overview of the calories and nutritional information for 93 lean ground beef. We’ll break down the macronutrients and estimate how long it would take to burn off those calories.
All of the information in this article comes from the USDA National Nutrient Database, a trusted source for nutritional information.
Calorie and Macronutrient Breakdown of 93% Lean Ground Beef
So, just how many calories are we talking about here? Let’s break down what you’re getting in a serving of 93% lean ground beef.
Calories per Serving
A typical 4-ounce (113g) serving of raw 93% lean ground beef clocks in at around 172 calories. Keep in mind that this is just an estimate, and different brands may vary slightly. Cooking methods can also influence the final calorie count.
Macronutrient Composition
Here’s the macronutrient breakdown for that same 4-ounce serving:
- Fat: 7.9g (3.3g saturated fat, 3.3g monounsaturated fat, and 0.3g polyunsaturated fat)
- Carbohydrates: 0g
- Protein: 23.6-24g
As you can see, 93% lean ground beef is a protein powerhouse with virtually no carbs. The fat content is relatively low, though it’s worth noting the saturated fat makes up a good portion of the total fat.
Micronutrient profile
Besides protein, 93% lean ground beef contains a number of vitamins and minerals. A 4-ounce serving provides:
- Iron: 2.6mg (14% Daily Value)
- Potassium: 380mg (8% DV)
- Calcium: 11mg (1% DV)
- Vitamin D: 0.1mcg (0% DV)
That same serving also has 71mg of cholesterol (24% DV) and 75mg of sodium (3% DV). Daily Values are based on a 2,000-calorie diet.
Ground beef is not a good source of Vitamin A or Vitamin C.
Burning those calories
Of course, you can always burn off those calories through physical activity! The time it takes to burn 172 calories depends on your weight, metabolism, and the type of exercise you do.
For example, a brisk walk, a jog, a bike ride, or a swim might do the trick. Keep in mind that these are just estimates; your results may vary.
Wrapping Up
Ninety-three percent lean ground beef is a good source of protein, but keep in mind that it contains fat and calories. Pay attention to portion sizes, and remember that a balanced diet depends on eating a variety of foods.
The information here is for educational purposes only and not a substitute for medical advice. Talk to a healthcare provider or registered dietitian for personalized dietary recommendations.