Lean Beef Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 172

Calories from Fat 63

% Daily Value*

Total Fat 7g9%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Sugars 0g0%

Protein 26g52%

Sodium 66mg3%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 26g

Carbs 0g

Fat 7g

Source: USDA FoodData Central.

100 g

172 kcal 26g protein 0g carbs 7g fat

4 oz patty (113 g)

194 kcal 29.4g protein 0g carbs 7.9g fat

3 oz serving (85 g)

146 kcal 22.1g protein 0g carbs 6g fat

1 oz (28 g)

48 kcal 7.3g protein 0g carbs 2g fat

Lean Beef (93% lean) FAQ

Is lean beef (93% lean) good for weight loss?

Yes — lean beef (93% lean) supports weight loss with 150 calories and 26 g of protein per 100 g. Its high iron and B12 content prevents diet-related fatigue. Just choose lean cuts and control portions.

Is lean beef (93% lean) high in protein?

Yes. Lean beef provides about 26 g of protein per 100 g with the highest iron and B12 content of any common protein source. It's also rich in zinc and creatine.

How many calories are in lean beef?

93% lean ground beef has about 150 calories per 100 g cooked. A lean steak (sirloin) has about 160 calories per 100 g. Fattier cuts can be 250+ calories.

Is beef good for you?

Lean beef is nutritious — rich in complete protein, iron (heme iron, the most absorbable form), B12, zinc, and creatine. Choose lean cuts and limit processed beef products.

Is beef keto-friendly?

Yes. Beef has zero carbs and is high in both protein and fat, making it ideal for keto. Fattier cuts like ribeye and ground beef (80/20) are preferred on keto.

How much beef should I eat per week?

Most health guidelines suggest limiting red meat to 3-4 servings (350-500 g cooked) per week. Choose lean cuts and vary with poultry, fish, and plant proteins.

Is beef good for building muscle?

Yes. Beef is one of the best muscle-building foods due to complete protein, creatine (which enhances workout performance), iron, and zinc. It provides all nutrients critical for muscle growth.

What are the leanest cuts of beef?

Eye of round, sirloin tip, top round, and bottom round are the leanest cuts (under 5 g fat per serving). 93% or 95% lean ground beef is also a good choice.

Is grass-fed beef healthier?

Grass-fed beef has more omega-3s, CLA, and vitamin E than grain-fed. It's also leaner. Both are nutritious, but grass-fed has a slight nutritional edge.

Does beef raise cholesterol?

Lean beef in moderate amounts has minimal impact on cholesterol for most people. Choose lean cuts, trim visible fat, and balance with vegetables and whole grains.

How much iron is in beef?

Lean beef has about 2.6 mg of heme iron per 100 g — about 15% of daily needs. Heme iron from meat is absorbed 2-3x better than plant-based non-heme iron.

What's the healthiest way to cook beef?

Grilling, broiling, baking, or stir-frying are the healthiest methods. Avoid charring (creates carcinogens). Use a meat thermometer — medium (63°C) to well-done (71°C) is recommended.