Ground beef is a versatile protein source that can be used in countless dishes. When watching your weight or planning meals, it’s important to know the nutritional content of your food.
But how many calories are in ground beef, especially the 93% lean variety? This article breaks down the calories and nutrients you’ll find in 93% lean ground beef.
Calories and Serving Size
To accurately track calories, it’s important to understand serving sizes. With raw 93% lean ground beef, a standard serving is about 4 ounces (or 113 grams). That 4-ounce serving contains approximately 172 calories.
Keep in mind that the leanness of the ground beef will affect the calorie count; the higher the lean percentage, the fewer calories you’ll consume. Also, different cooking methods can slightly alter the calorie count. For example, cooking the ground beef can reduce the fat content, potentially lowering the final calorie count a bit.
Macronutrient breakdown of 93% lean ground beef
If you’re wondering how the fats, proteins, and carbohydrates break down in 93% lean ground beef, here’s a quick guide:
Fat content
A 4-ounce serving of 93% lean ground beef has about 7.9 grams of fat. Of that total, 3.3 grams are saturated fat, 3.3 grams are monounsaturated fat, and 0.3 grams are polyunsaturated fat.
Protein content
This type of ground beef is a great source of protein. A 4-ounce serving offers around 24 grams of protein, an essential nutrient for muscle growth and repair. Protein also helps you feel full and satisfied after eating.
Carbohydrate content
Good news for those watching their carbs: 93% lean ground beef contains zero carbohydrates per serving.
Other Nutritional Information
Beyond the basic macronutrients, 93% lean ground beef also provides a variety of essential vitamins and minerals.
Vitamins and Minerals
A serving of 93% lean ground beef provides 2.6mg of iron, essential for healthy oxygen transport throughout the body. It also contains 380mg of potassium, a mineral that helps regulate blood pressure, along with 0.1mcg of Vitamin D and 11mg of calcium.
Sodium and Cholesterol
Each serving contains 75mg of sodium and 71mg of cholesterol.
Closing Thoughts
To recap, a four-ounce serving of 93% lean ground beef contains about 172 calories, is high in protein, and very low in carbohydrates. Knowing this information can help you make smart choices about what you eat.
For personalized dietary advice, talk with your doctor or a registered dietitian.