Calories in raw ground beef (80% lean).
254 kcal per 100 g.
The standard supermarket mince. 20% fat by weight is about 70% of the calories. Some of that fat renders out in the pan — the cooked, drained rows below are the honest number for what ends up on the plate.
Beef, ground, 80% lean meat / 20% fat, raw · SR Legacy (2018-04) · USDA FDC 174036
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 254 kcal | 254 kcal |
| Protein | 17.2 g | 17.2 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 20 g | 20 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 7.58 g | 7.58 g |
| Sodium | 66 mg | 66 mg |
| Salt (calculated from sodium) | 0.17 g | 0.17 g |
| Vitamin A (RAE) | 4 ug | 4 ug |
| Vitamin D (D2 + D3) | 0.1 ug | 0.1 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg | 0.17 mg |
| Vitamin K (phylloquinone) | 1.8 ug | 1.8 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.04 mg | 0.04 mg |
| Riboflavin | 0.15 mg | 0.15 mg |
| Niacin | 4.23 mg | 4.23 mg |
| Vitamin B6 | 0.32 mg | 0.32 mg |
| Folate, total | 7 ug | 7 ug |
| Vitamin B12 | 2.14 ug | 2.14 ug |
| Potassium | 270 mg | 270 mg |
| Calcium | 18 mg | 18 mg |
| Phosphorus | 158 mg | 158 mg |
| Magnesium | 17 mg | 17 mg |
| Iron | 1.94 mg | 1.94 mg |
| Zinc | 4.18 mg | 4.18 mg |
| Selenium | 15 ug | 15 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.06 mg | 0.06 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
"80% lean" is a statement about weight, not about calories. 20 g of fat per 100 g is 180 kcal of this row's 254 — about seventy per cent of the energy, from a fifth of the weight. That is why the lean percentage on the packet moves the number so much more than anything you do in the pan, and why the four levels in this family are spread across 117 kcal per 100 g before a single one is cooked.
Logging this food
A 4 oz portion is 113 g raw and 288 kcal. Mince is nearly always weighed raw, straight from the packet, and that is the right moment: once it is browned and stirred into something, the weight belongs to the sauce as much as the meat. Use this row for the packet and the cooked rows only when you genuinely weighed the pan.
Swaps and alternatives
Every five points up the lean ladder saves roughly 39 kcal per 100 g raw: 85% is 215, 90% is 176, 95% is 137. Going from 80% to 95% halves the calories and raises the protein from 17.2 g to 21.4. Draining the pan after browning recovers some of it too, but never as much as buying leaner in the first place.
Compare related foods
- A broiled 80% lean beef patty — 270 kcal / 100 g
- Pan-browned 80% lean ground beef — 246 kcal / 100 g
- Raw ground beef (85% lean) — 215 kcal / 100 g
- A broiled 85% lean beef patty — 250 kcal / 100 g
- Pan-browned 85% lean ground beef — 232 kcal / 100 g
- Raw ground beef (90% lean) — 176 kcal / 100 g
- A broiled 90% lean beef patty — 217 kcal / 100 g
- Pan-browned 90% lean ground beef — 204 kcal / 100 g
- Raw ground beef (95% lean) — 137 kcal / 100 g
- A broiled 95% lean beef patty — 174 kcal / 100 g
- Pan-browned 95% lean ground beef — 164 kcal / 100 g