Ground beef 80% lean / 20% fat (raw)
Drain the fat after browning and you lose a meaningful share of the calories.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Ground beef 80% lean / 20% fat for gym-goers
Per 100 g, ground beef 80% lean / 20% fat (raw) provides 254 kcal, 17.2 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 20 g fat (7.6 g saturated). With 6.8 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1/4 lb patty, about 113 g) comes to roughly 287 kcal and 19.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Ground beef 80% lean / 20% fat
80% lean, 20% fat is the classic burger blend. Weighed raw, it's far more calorie-dense than leaner ground beef, about 254 kcal per 100 g, with more fat than protein by weight. You still get useful heme iron, zinc and vitamin B12.
In a gym diet
This blend works on a bulk, where the fat adds easy calories, and on keto-style diets. On a cut it's expensive in calories, since fat supplies well over half the energy. The protein is complete and high quality, but you need a bigger portion to reach a typical target. It's often the cheapest ground beef in the case, which counts when you're feeding a big appetite.
Preparation and cooking
A noticeable amount of fat comes out during browning. Draining it, and even blotting with paper towel, can cut a meaningful share of the calories. Cooked meat weighs about a quarter less than raw, so the most accurate approach is to log the raw weight against this entry and treat draining as a reduction you can't measure exactly. Cooking vegetables in the rendered fat puts those calories back.
Buying and storage
Labels may say 80/20, regular or ground chuck, so look for the fat percentage. Use within 1–2 days or freeze in portions.
Things to watch
It's high in saturated fat, which some people should limit on their clinician's advice. Cook it to 71 °C / 160 °F. Burgers made from it are easy to overeat once buns, cheese and sauces join in.
Meal ideas
- Bulking burger: 80/20 patty, cheese, brioche bun and a side of potato wedges.
- Beef and potato skillet: browned and drained ground beef, diced potatoes, onions and peppers.
- Keto plate: smashed burger patty with avocado, cheese and a large salad.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (88%) and Zinc (38%).
Good source (10–19% DV per 100 g): Iron (11%).
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 6.8 g | #17 of 17 |
| Protein per 100 g | 17.2 g | #15 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 254 kcal | #16 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Bacon, pork (pan-fried)
541 kcal · P 37 · C 1.4 · F 41.8
→Chicken thigh with skin (raw)
221 kcal · P 16.5 · C 0 · F 16.6
→Beef ribeye steak, lean and fat (raw)
248 kcal · P 18.9 · C 0 · F 19.2
→Ground beef 90% lean / 10% fat (raw)
176 kcal · P 20 · C 0 · F 10
→Ground turkey 93% lean (raw)
150 kcal · P 18.7 · C 0 · F 8.3
→Pork loin chop, lean (raw)
143 kcal · P 21.4 · C 0 · F 6.3
Compare Ground beef 80% lean / 20% fat with Bacon, pork (pan-fried) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in ground beef 80% lean / 20% fat?
Ground beef 80% lean / 20% fat (raw) has about 254 kcal per 100 g, or roughly 287 kcal per 1/4 lb patty (113 g).
How much protein is in ground beef 80% lean / 20% fat?
About 17.2 g of protein per 100 g and 19.4 g per 1/4 lb patty. That works out to 6.8 g per 100 kcal, so it's a moderate protein source.
Is ground beef 80% lean / 20% fat good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
How many calories does draining ground beef remove?
It depends on how you cook it, but draining and blotting 80/20 beef can remove a noticeable share of its fat. Because the amount is hard to measure, many people log the raw entry and count any reduction as a safety margin.
Is 80/20 ground beef okay on a cut?
It can fit if your calories allow, but leaner beef gives more protein per calorie. Mixing it half-and-half with lean ground turkey is a good compromise.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.