How Many Calories Are in 3 Ounces of Ground Beef? A Detailed Look

Ground beef is a staple ingredient in many delicious dishes like hamburgers, meatballs, and chili But before you cook up your next batch, you may be wondering – just how many calories are in 3 ounces of ground beef? I did some research to find out the exact calorie count and other nutrition facts for this common serving size

Calorie Count in 3 Ounces of Cooked Ground Beef

According to the USDA National Nutrient Database, 3 ounces (85 grams) of cooked ground beef contains:

• 232 calories
• 15.6 grams of fat
• 0 grams of carbs
• 21.3 grams of protein

So in a 3 ounce cooked serving, which is about the size of a deck of cards, you’ll get 232 total calories.

To break it down further:

• 62% of the calories come from fat
• 0% come from carbohydrates
• 38% come from protein

Now let’s look at where those calories are coming from in more detail

Fat Content in 3 Ounces of Ground Beef

The total fat content in a 3 ounce serving of cooked ground beef is 15.6 grams. That equals 20% of the recommended daily intake for fat based on a 2000 calorie diet.

Specifically, the 15.6 grams of fat consists of:

• 6.0 grams saturated fat (30% DV)
• 0.4 grams polyunsaturated fat
• 7.2 grams monounsaturated fat

The level of saturated fat is quite high compared to some other protein sources For example, 3 ounces of chicken breast contains only about 15 grams of saturated fat.

The American Heart Association recommends limiting saturated fat intake to no more than 5-6% of total daily calories. For a 2000 calorie diet, that equals about 13 grams of saturated fat per day. A 3 ounce serving of ground beef contains nearly half of the recommended daily limit!

Protein Content in 3 Ounces of Ground Beef

On the plus side, ground beef is a great source of protein.

There are 21.3 grams of protein in a 3 ounce cooked serving. That accounts for 38% of the total calories.

Protein helps build muscle mass and keeps you feeling full and satisfied after eating. The daily recommended protein intake is 46 grams for women and 56 grams for men. So 3 ounces of ground beef provides almost half the protein you need in a day.

Micronutrients in Ground Beef

In addition to macronutrients like protein and fat, ground beef contains several important micronutrients:

• Iron: 1.97 mg (11% DV)
• Zinc: 2.9 mg (19% DV)
• Vitamin B12: 1.6 mcg (27% DV)
• Selenium: 18.2 mcg (26% DV)

Iron, zinc, B12 and selenium are all essential minerals that provide health benefits and support immune function. Choosing leaner cuts of ground beef can help maximize the micronutrient value.

Calories in Other Serving Sizes of Ground Beef

Now that we know the calories in 3 ounces of cooked ground beef, let’s compare that to some other common serving sizes:

• 1 ounce raw (yield after cooking) – 58 calories
• 1 ounce cooked – 77 calories
• 1 small patty (3.33 oz raw) – 188 calories
• 100 grams (3.5 oz) – 276 calories
• 1 cup cooked – 339 calories

As you can see, calories add up quickly if you eat a larger portion of ground beef. A typical hamburger patty may contain 6 ounces of meat or more, putting it over 400 calories before you even add a bun and toppings!

To reduce the calorie count, stretch ground beef by mixing it with chopped mushrooms, beans or lentils. You can also choose leaner options like 90/10 or 95/5 ground beef.

Tips for Enjoying Ground Beef as Part of a Healthy Diet

Ground beef can absolutely be part of a nutritious diet in moderation. Here are some tips:

• Pay attention to portion sizes. Stick to about 3-4 ounces per serving.
• Choose leaner blends like 90/10 or 95/5 when possible.
• Balance with non-starchy veggies and plant-based foods.
• Grill, roast or sauté instead of pan frying in oil.
• Limit saturated fat from other sources like cheese and butter.
• Enjoy as part of an overall healthy diet based on whole foods.

At the end of the day, calories are just one part of the overall nutritional picture. While ground beef is high in calories and saturated fat, it also provides valuable nutrition like protein, iron, zinc and B vitamins. By carefully managing portions, selecting lean cuts and preparing it healthfully, you can enjoy the great taste and nutrition of ground beef as part of a balanced diet.

Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled, 1 serving (3 oz)

Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled, 1 serving ( 3 oz )