Calories in Ground Beef: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Ground beef packs 332 calories per 100g, making it one of the most calorie-dense protein sources in your grocery cart. A standard 4 oz serving delivers 375 calories with 16.3g of protein, 33.9g of fat, and zero carbs. The fat content is what drives the calorie count, so leaner grinds (93/7 vs 80/20) will cut those numbers significantly. Ground beef stands out for its micronutrient profile: each 100g serving contains 3.6mg of zinc (33% of your daily needs), 2.1mcg of vitamin B12 (88% DV), and 1.6mg of iron. These nutrients are critical for testosterone production, red blood cell function, and energy metabolism. Ground beef is a staple in bulking and high-protein diets for a reason. It is versatile, affordable, and delivers complete protein with all essential amino acids.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 4 oz (113g) | 375.2 | 16.3g | 0g | 33.9g | 0g |
| 1 oz (28g) | 94.3 | 4.1g | 0g | 8.5g | 0g |
| 100g | 332 | 14.4g | 0g | 30g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 332 | 17% |
| Protein | 14.4g | 29% |
| Total Fat | 30g | 38% |
| Saturated Fat | 11.8g | 59% |
| Trans Fat | 1.8g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 66mg | 3% |
| Cholesterol | 78mg | 26% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 11.8g | 4% |
| Trans Fat | 1.8g | 1% |
| Cholesterol | 78mg | 26% |
| Calcium | 24mg | 2% |
| Iron | 1.6mg | 9% |
| Potassium | 218mg | 5% |
| Vitamin A | 4mcg | 0% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 2.1mcg | 88% |
| Magnesium | 14mg | 3% |
| Phosphorus | 132mg | 11% |
| Zinc | 3.6mg | 33% |
| Selenium | 13.5mcg | 25% |
| Folate | 9mcg | 2% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.4mg | 21% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ground Beef
Ground beef is a nutritional powerhouse for anyone focused on building muscle and maintaining energy levels. The complete amino acid profile makes it one of the most bioavailable protein sources available, meaning your body can actually use the protein efficiently for muscle repair and growth after training.
The zinc content in ground beef is particularly notable. At 3.6mg per 100g, it contributes meaningfully to daily zinc intake, which plays a direct role in testosterone synthesis and immune function. Low zinc is linked to decreased testosterone levels, so keeping intake adequate through food sources like beef is smart.
Vitamin B12 is another standout nutrient, with 2.1mcg per 100g. B12 is essential for neurological function, DNA synthesis, and the formation of red blood cells that carry oxygen to your muscles during workouts. Ground beef is one of the few foods that delivers B12 in meaningful quantities per serving.
The iron in ground beef is heme iron, the form found in animal products that is absorbed at a significantly higher rate than the non-heme iron from plants. Adequate iron intake supports endurance, reduces fatigue, and keeps your metabolism running efficiently.
Dietary Considerations
Ground beef is naturally zero-carb, making it a top choice for keto and carnivore diets. The absence of carbohydrates means it has no impact on blood sugar, which can support fat loss through improved insulin sensitivity. It is gluten-free and dairy-free, fitting most elimination protocols. For weight loss, the fat content means calories add up fast. Leaner grinds like 93/7 or 96/4 drop the calories to around 170 per 100g while keeping protein high, making them more practical for a cut. Ground beef is not suitable for vegetarian or vegan diets. Paleo and whole30 diets include it without restriction. The cholesterol content (78mg per 100g) is worth noting for anyone tracking cardiovascular markers.
Daily Intake (100g)
100g of ground beef provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in ground beef?
Ground beef has 332 calories per 100g. A 4 oz (113g) serving contains approximately 375 calories. The calorie count varies significantly based on fat percentage. 80/20 ground beef runs higher, while 93/7 lean ground beef is closer to 170-180 calories per 100g.
Is ground beef good for weight loss?
Ground beef can fit a weight loss diet when you choose leaner grinds (93/7 or 96/4) and control portion sizes. The zero-carb profile and high protein content help with satiety. A 4 oz portion of lean ground beef delivers around 25g of protein and keeps you full longer than equivalent-calorie carb sources.
How much protein in ground beef?
Regular ground beef (80/20) contains 14.4g of protein per 100g, or about 16.3g per 4 oz serving. Leaner grinds have more protein per 100g since less of the weight is fat. 93/7 ground beef typically hits around 21-22g of protein per 100g.
Is ground beef keto?
Yes, ground beef is one of the best keto foods available. It contains zero carbohydrates and is loaded with fat and protein. It fits perfectly into ketogenic and carnivore macros without any adjustments needed.
What is the difference between 80/20 and 93/7 ground beef?
The numbers refer to the lean-to-fat ratio. 80/20 means 80% lean meat and 20% fat, which runs around 332 calories per 100g with 14.4g protein. 93/7 is leaner, with roughly 170 calories per 100g and around 21g of protein. Choose 80/20 for bulking and 93/7 for cutting.
How much zinc is in ground beef?
Ground beef contains 3.6mg of zinc per 100g, which covers about 33% of the daily recommended intake for adults. Zinc is essential for testosterone production, immune function, and protein synthesis, making ground beef a valuable addition to any fitness-focused diet.
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