When it comes to counting calories, the number of calories in 93 grams of cooked lean ground beef can vary depending on a few factors. Lean ground beef is generally considered 90% lean or higher, meaning it contains 10% fat or less. The leaner the beef, the fewer calories it will have. Additionally, the way the beef is cooked can impact its final calorie count. By following a few guidelines, you can get an accurate calorie estimate for your cooked lean ground beef.
Calories in 93g raw lean ground beef
First, let’s look at the calories in raw lean ground beef before cooking. According to the USDA, 100g of raw extra lean ground beef that is 95% lean contains 122 calories. So for 93g of raw extra lean ground beef, the calorie count would be approximately:
122 calories per 100g x 93g / 100g = 113 calories
For 90% lean ground beef, 100g contains 165 calories. So 93g would have approximately:
165 calories per 100g x 93g / 100g = 153 calories
As you can see, the leaner the raw beef, the fewer calories it contains per gram. Always check the specific calorie count on your packaging, as it can vary between brands.
Calories after cooking
When the raw lean ground beef is cooked, the calorie count changes. The number of calories in cooked lean beef versus raw is a bit higher for a few reasons:
- Water loss – As the meat cooks, some of the water evaporates which concentrates the calories and nutrients.
- Fat rendering – Some of the fat melts off during cooking, leaving slightly more fat per gram.
According to the USDA, 93g of cooked extra lean ground beef (95% lean) contains approximately:
- Pan-fried: 122 calories
- Broiled: 117 calories
- Grilled: 120 calories
For 90% lean cooked ground beef, 93g contains about:
- Pan-fried: 179 calories
- Broiled: 172 calories
- Grilled: 175 calories
As expected, fattier beef has more calories after cooking. Pan-frying adds a bit more fat and calories than grilling or broiling. But in general, 93g of cooked extra lean ground beef contains 110-125 calories, while 90% lean contains 170-180 calories.
Factors that alter calories
There are a few factors that can alter the final calorie count of cooked lean ground beef:
- Lean percentage – Fattier beef has more calories, so pay attention to percentages.
- Cooking method – Frying adds more calories from fat and oils. Grilling/broiling adds minimal.
- Portion size – Larger portions means more calories. Check your weight for accuracy.
- Added ingredients – Ingredients like breadcrumbs, egg, oil/butter will increase calories.
- Drainage – Draining excess grease after cooking can reduce calories.
- Lean meat over time – Older lean beef may become slightly fattier as moisture evaporates.
To get an accurate calorie count, weigh your portions and account for any extra ingredients. Comparing brands and specific nutrition labels can also help narrow your estimates.
Daily calorie needs
To put the calories from lean ground beef into context, here is a breakdown of general daily calorie needs for different ages, genders and activity levels according to the USDA Dietary Guidelines:
| Age/Gender | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child 2-3 years | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Child 4-8 years | 1,200 | 1,400-1,600 | 1,400-1,800 |
| Child 9-13 years | 1,600 | 1,600-2,000 | 1,800-2,200 |
| Teen Girl 14-18 years | 1,800 | 2,000 | 2,400 |
| Teen Boy 14-18 years | 2,000 | 2,400-2,800 | 2,800-3,200 |
| Adult Female 19-30 years | 1,800-2,000 | 2,000-2,200 | 2,400 |
| Adult Male 19-30 years | 2,400-2,600 | 2,600-2,800 | 3,000 |
| Adult Female 31-50 years | 1,800 | 2,000-2,200 | 2,200-2,400 |
| Adult Male 31-50 years | 2,200-2,400 | 2,400-2,800 | 2,800-3,000 |
| Adult Female 51+ years | 1,600 | 1,800 | 2,000-2,200 |
| Adult Male 51+ years | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
As you can see based on the table, 93g of cooked lean ground beef provides approximately 6-13% of total daily calories for most adults depending on activity level. For young children with lower calorie needs, 93g of beef would provide more like 15-20% of their total daily needs. This gives you a general idea of how 93g of lean beef fits into an average person’s complete diet.
Nutrients in 93g lean ground beef
In addition to calories, lean beef also provides a variety of beneficial nutrients:
- Protein – 93g extra lean beef provides 20-25g protein, while 90% lean provides 18-22g. Protein supports muscle growth and keeps you feeling full.
- Iron – Beef is rich in iron with 1-3mg per 93g serving. Iron carries oxygen in the blood to cells.
- Zinc – You get about 3-5% of your daily zinc needs from 93g beef to support immunity.
- Vitamin B12 – Lean beef is an excellent source of B12 for energy and red blood cells.
- Other B vitamins – Beef contains small amounts of energizing B vitamins like riboflavin, niacin, vitamin B6.
When choosing extra lean varieties and draining grease after cooking, lean beef can be part of a healthy diet. The vitamins and minerals it provides can make up for any deficits from other foods.
Uses for 93g cooked lean ground beef
There are endless ways to use 93g of cooked lean ground beef. Here are just a few serving ideas and recipes:
- Tacos – Use in hard or soft tacos along with veggies, salsa, cheese, etc.
- Pasta sauce – Mix into a red sauce for pasta. Provide about 6g protein per 1 cup sauce.
- Lasagna – Make layered lasagna with 93g cooked beef spread between noodles and cheese.
- Burgers – Form into slider-sized burgers or one larger burger patty.
- Meatballs – Shape into approximately 10 one-inch meatballs.
- Chili – Add to vegetarian chili for extra texture and protein.
- Scrambled eggs – Combine with eggs, veggies, seasonings for added protein.
- Salads – Sprinkle on top of salad greens, veggies, beans for a protein boost.
- Rice bowls – Serve over rice with avocado, lettuce, tomato, bean sprouts.
You can also mix 93g cooked ground beef with rice and veggies, stuff peppers or mushrooms with it, use it in soups, sandwiches, on pizzas and more. It provides a lean protein foundation for endless meals and snacks.
Cooking tips
To get the best results when cooking 93g of lean ground beef, follow these tips:
- Use fresh beef within 1-2 days of purchase for best flavor and texture.
- Form loosely into patties or small crumbles to prevent dense, rubbery texture.
- Cook on medium-high heat, stirring to break up chunks as it browns.
- Cook until browned and just barely pink inside for best taste and juiciness.
- Drain off any excess grease after cooking to reduce calories.
- Add seasonings like salt, pepper, garlic, onion, spices, herbs to boost flavor.
- Combine with other ingredients while still hot so flavors blend.
- Avoid overcooking which can dry out the lean beef.
Properly cooked 93g portions of lean ground beef provide plenty of flexibility for easy, delicious high protein meals and snacks.
Price and purchasing
When purchasing lean ground beef to get 93g cooked servings, consider the following:
- Price – On average, expect to pay $3.50-$6 per pound for 90-95% lean fresh ground beef.
- Weight – You’ll need to purchase approximately 1/4 pound raw weight to cook down to 93g cooked.
- Labeling – Check labels closely for the lean percentage, avoiding beef labeled just “lean.”
- Color – Opt for beef that is cherry red with some white marbling vs. purplish or brown.
- Expiration – Plan to cook or freeze within 1-2 days of purchase for best quality.
- Freezing – Freeze in recipe-sized portions to pull out just what you need.
Getting in the habit of checking labels, focusing on freshness and buying lean varieties will help you maximize the nutrition per calorie.
Health impacts
Including lean beef in your diet can have the following health impacts:
- Muscle growth – The high quality protein supports muscle repair and growth when combined with exercise.
- Satiety – Beef protein keeps you feeling fuller for longer compared to plant proteins.
- Anemia prevention – The iron in beef improves oxygen transport and helps prevent iron deficiency anemia.
- Wellbeing – Beef contains zinc, B12 and other nutrients important for physical and mental health.
- Weight management – Choosing lean cuts and controlling portions makes beef a waistline-friendly protein source.
Lean beef delivers far more than just calories. Consumed in moderation as part of a balanced diet, the nutrients it provides can enhance health, fitness goals and overall wellbeing.
Potential downsides
While lean beef can be part of a healthy diet, there are a few potential downsides to keep in mind:
- Higher in saturated fat and cholesterol compared to poultry, fish and plant proteins.
- Freshness declines faster than other proteins, increasing risk of foodborne illness if improperly stored.
- Cooking can create carcinogens if overcooked or charred.
- Environmental impact from beef production including methane emissions and water usage.
- Ethical concerns around factory farming conditions in some beef production.
Choosing grass-fed, organic and pasture-raised beef can help reduce some environmental and ethical downsides. Proper handling, cooking, and portion control are also important.
Bottom line
When cooked, 93g of extra lean ground beef (95% lean) contains approximately 110-125 calories while 90% lean beef has 170-180 calories. Factors like fat ratio, portion size, added ingredients, cooking method and more can alter the final numbers. In a 2000 calorie diet, 93g of cooked lean ground beef provides around 6-13% of total daily needs for most adults. It also delivers beneficial nutrients like protein, iron, zinc and B vitamins. For the calories, lean beef is nutrient-dense and can be part of a healthy diet when consumed in moderation.