Chicken, Turkey & Lean Meats
Protein in Lean Ground Beef: Protein, Calories, and Meal Ideas
Lean ground beef gives a strong protein serving plus iron, zinc, and B12. It is more calorie-dense than chicken because it contains more fat.
Protein per serving
39g
150 g cooked 93/7 ground beef / about 5.3 oz
Calories per serving
264
150 g serving
Protein per 100g
26g
176 calories per 100 g
Protein density
14.8g
protein per 100 calories
Lean Ground Beef Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked 93/7 ground beef / about 5.3 oz | 39g | 264 |
| Per 100 g | 100 g | 26g | 176 |
| Protein density | 100 calories | 14.8g | 100 |
Representative source entry: Beef, ground, 93% lean meat / 7% fat, patty, cooked, pan-broiled. These values fit 93/7 cooked ground beef. Higher-fat blends such as 80/20 have more calories for similar protein.
Good for weight loss? Good
Lean ground beef can fit weight loss, but choose lean blends and drain excess fat to keep calories controlled.
Good for muscle gain? Excellent
Lean ground beef is useful for muscle gain because it provides complete protein, calories, iron, zinc, and creatine-containing meat.
Meal Ideas with Lean Ground Beef
Lean beef taco bowl with rice and beans
High-protein beef chili
Lean beef pasta with tomato sauce
Burger bowl with potatoes and salad
How to Use Lean Ground Beef
Best Use Cases
Lean ground beef is strongest when you want complete protein plus iron, zinc, B12, and more flavor than very lean poultry.
- Use 93/7 or leaner blends for chili, taco bowls, burger bowls, and pasta sauce.
- Choose lean beef when meals need more calories than chicken but still need a high protein share.
- Drain cooked crumbles consistently if you compare entries across weeks.
Common Mistakes
The lean percentage changes calories a lot. A serving of 80/20 beef is not interchangeable with 93/7 beef even if the protein looks similar.
- Match the tracker entry to the package lean percentage.
- Separate cheese, oil, buns, tortillas, and sauces from the beef entry.
Tracking Tips
- Use the lean percentage from the package when tracking.
- Track cooked weight after draining if that matches your database entry.
- Do not use 93/7 values for 80/20 beef.
Compare Similar Protein Foods
Common Questions
Is 93/7 ground beef good for weight loss?
Yes, if portions are controlled. It is lean enough for calorie-conscious meals but still higher in calories than chicken breast, shrimp, or white fish.
What is the best way to track lean ground beef?
Use the exact lean percentage from the package, then choose a raw, cooked patty, or cooked crumbles entry that matches how you weighed it.
Does draining ground beef reduce calories?
Usually, yes. Draining removes some rendered fat, but the exact change depends on the blend and cooking method, so consistency matters more than guessing.
Is lean ground beef good for muscle gain?
Yes. It provides complete protein and useful calories, and it also supplies iron, zinc, B12, and naturally occurring creatine from beef.
Sources reviewed
- USDA FoodData Central: Beef, ground, 93% lean meat / 7% fat, patty, cooked, pan-broiled - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition