How Many Calories in Ground Beef? Nutrition Facts & Macros

A 4 oz cooked patty (113 g) of 80/20 ground beef has approximately 307 calories. Per 100 g, it contains 272 calories. Calories come entirely from protein (26.94 g) and fat (17.71 g), with zero carbs. The calorie count varies significantly by fat percentage — 90/10 has only 214 kcal per 100 g.

Cooked 80/20 ground beef has 26.94 g of protein per 100 g — excellent for a ground meat. A 4 oz patty (113 g) provides about 30.4 g of protein. This is complete protein with all essential amino acids, high bioavailability, and it's also rich in iron, zinc, and vitamin B12.

80/20: 272 kcal, 26.94 g protein, 17.71 g fat per 100 g. 90/10: 214 kcal, 29.22 g protein, 10.69 g fat per 100 g. The 90/10 has 21% fewer calories and 40% less fat. 80/20 is juicier and more flavorful for burgers. 90/10 is better for weight loss and drier dishes like taco filling.

Ground beef can fit a weight loss diet, especially leaner blends. A 4 oz patty of 80/20 has 307 kcal with 30.4 g protein — satiating but calorie-dense. For weight loss, choose 90/10 (214 kcal/100 g) and drain fat after cooking to reduce calories by 10-15%. The zero-carb profile and high protein make it very filling.

A standard 4 oz (113 g) cooked hamburger patty made from 80/20 ground beef has about 307 calories, 30.4 g protein, and 20 g fat. A quarter pounder (pre-cooked weight 4 oz, cooked ~90 g) has about 245 calories. Without the bun, a burger patty is zero carbs.

Ground beef is ideal for keto — zero carbs, good fat content (17.71 g), and strong protein (26.94 g per 100 g). The 80/20 ratio provides a natural fat source without being excessive. Use it for bunless burgers, taco bowls, meatballs, and casseroles. The 70/30 blend works even better for strict keto macros.