Lean Percentage and Food State Change Every Number

Ground beef is sold by lean-to-fat ratio — the first number is approximately lean meat percentage and the second is fat (e.g. 93/7, 90/10, 80/20). Raw and cooked are separate USDA reference records; cooking drives off water and renders fat, so protein and calories per 100g shift even though total protein in your portion does not increase.

For food journaling: match the lean % on your package label, then select raw or cooked to match what you weighed. This calculator includes raw ratios from 80/20 through 93/7 plus key cooked patty and crumble references verified from USDA FoodData Central.

Matching Package Labels to Database Entries

Retail labels often read "93% lean / 7% fat" or "90/10." In USDA FoodData Central, each lean ratio and preparation method is a distinct food record — not one average ground beef entry.

If you log 4 oz raw 93/7 but select a cooked patty reference, your protein and calorie totals will be wrong. Weigh the portion you actually eat and pick the matching lean % and food state in the calculator above.

Raw vs Cooked Ground Beef Logging

Per 100g, 93/7 pan-broiled patty lists 25.6g protein vs 20.9g raw (FDC #174753 vs #173110) — cooking concentrates protein into less weight; it does not create new protein. The same absolute protein is spread across fewer grams after moisture loss.

Weigh raw and log raw values, or weigh cooked and log cooked values. For crumbles in tacos or chili, a pan-browned cooked reference (e.g. 80/20 crumbles, FDC #171799) may better match how the meat was prepared than a raw entry — but only if you weighed the cooked portion.

Lean Ground Beef Nutrition by Ratio (per 100g, raw USDA references)

Lean ratio (raw)Protein (g)Calories (kcal)Total Fat (g)
93/7 (FDC #173110)20.91527.0
90/1019.917510.0
85/15 (FDC #171796)18.621515.0
80/20 (FDC #174036)17.225420.0

Practical Tips for Lean Ground Beef

  • 1

    Read the lean % on the package first — 93/7 and 80/20 differ by nearly 4g protein and 100+ kcal per 100g raw.

  • 2

    Separate raw and cooked entries — do not log cooked weight with raw per-100g data or vice versa.

  • 3

    1 lb raw ≠ 1 lb cooked — moisture and fat loss change weight; re-weigh cooked meat when precision matters.

  • 4

    Draining fat is not a fixed percentage — rendered fat varies by cooking method; use a cooked USDA reference or your product label rather than applying a generic drain discount.

  • 5

    Ground turkey 93% lean is a different food — compare using the same lean % and food state when evaluating alternatives.

Frequently Asked Questions — Lean Ground Beef

How many calories are in 100g of 93/7 lean ground beef?
USDA raw 93/7 ground beef (FDC #173110) lists 152 calories, 20.9g protein, and 7.0g fat per 100g.
How much protein is in 4 oz of lean ground beef?
For 93/7 raw (default reference), 4 oz (~113g) provides about 23.6g protein and 172 kcal. Values depend on lean ratio and whether you log raw or cooked — use the calculator with your package lean % and food state.
Does lean percentage affect ground beef protein?
Yes. Per 100g raw, protein falls as fat rises: 93/7 lists 20.9g protein; 80/20 lists 17.2g. Higher-fat blends carry more fat mass per 100g, lowering protein density.
Should I log ground beef raw or cooked?
Log the state you weighed. Raw USDA entries apply to raw weight; cooked patty or crumble entries apply to cooked weight. Mixing states is a common logging error.

Important Notice

Nutritional values are based on USDA FoodData Central reference entries (FDC #173110, #174753, #171796, #174036, #171799, and 90/10 entries shared with beef-nutrition-calculator). Package Nutrition Facts labels are the most accurate source for a specific branded product. Preparation methods affect actual fat retention — USDA cooked entries describe laboratory reference preparations, not every home-cooking outcome. This tool is for nutrition journaling only — not medical advice.

About the Author

Manish Kumar - Author
Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

  1. [1] USDA FoodData Central (2024). Beef, ground, 93% lean meat / 7% fat, raw — FDC #173110. U.S. Department of Agriculture, Agricultural Research Service.
  2. [2] USDA FoodData Central (2024). Beef, ground, 93% lean meat / 7% fat, patty, cooked, pan-broiled — FDC #174753. U.S. Department of Agriculture, Agricultural Research Service.
  3. [3] USDA FoodData Central (2024). Beef, ground, 85% lean meat / 15% fat, raw — FDC #171796. U.S. Department of Agriculture, Agricultural Research Service.
  4. [4] USDA FoodData Central (2024). Beef, ground, 80% lean meat / 20% fat, raw — FDC #174036. U.S. Department of Agriculture, Agricultural Research Service.
  5. [5] USDA FoodData Central (2024). Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned — FDC #171799. U.S. Department of Agriculture, Agricultural Research Service.