93/7 ground beef is a popular lean beef option made with approximately 93% lean beef and 7% fat. It is commonly used in burgers, tacos, meatballs, pasta dishes, casseroles, and meal-prep recipes.
The main reason people choose 93/7 ground beef is its balance of protein and fat. Compared with fattier ground beef, it generally provides less total fat while still delivering the protein and nutrients naturally found in beef.
For people who are trying to eat more protein or manage their calorie intake, 93/7 ground beef can be a practical addition to a balanced diet.
The exact nutrition facts can vary by brand, cooking method, and serving size. Therefore, it is always best to check the nutrition label on the specific package you purchase.
What Does 93/7 Ground Beef Mean?
The numbers 93/7 describe the approximate ratio of lean meat to fat.
93% lean means most of the ground beef is lean beef.
7% fat means approximately 7% of the product is fat.
This makes 93/7 ground beef leaner than options such as 80/20 ground beef.
The lean-to-fat ratio can affect calories, texture, flavor, and cooking results. Higher-fat ground beef tends to be juicier, while 93/7 ground beef is generally leaner and can work well for people who want to reduce their intake of total fat.
Because the exact nutritional values depend on the product, serving size, and preparation, use the package label for precise tracking.
93/7 Ground Beef Nutrition Facts at a Glance
A typical 4-ounce (112-gram) serving of raw 93/7 ground beef provides approximately:
| Nutrient | Approximate Amount |
|---|---|
| Calories | 170–190 |
| Protein | 21–23 g |
| Total Fat | 8–10 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | Varies |
| Cholesterol | Varies |
These numbers are general estimates because different brands can have slightly different nutrition profiles.
Cooking also changes the weight of meat because water and some fat are lost during cooking. This is why nutrition information for raw beef and cooked beef should not be compared without considering the serving size.
93/7 Ground Beef Calories
One of the main benefits of 93/7 ground beef is that it can provide a substantial amount of protein without the calorie level found in some fattier ground beef products.
A 4-ounce raw serving commonly contains around 170–190 calories, although the exact amount depends on the brand.
The calories can increase or decrease depending on how you prepare the meat.
For example, adding oil, cheese, sauces, tortillas, or other ingredients will increase the total calories of the finished meal.
If you are counting calories, consider the entire recipe rather than looking only at the beef.
A simple serving of 93/7 ground beef with vegetables can have a very different calorie count from a cheeseburger made with the same meat.
93/7 Ground Beef Protein
93/7 ground beef is an excellent source of protein.
A typical 4-ounce serving provides roughly 21–23 grams of protein, depending on the product.
Protein is important for maintaining and repairing body tissues. It also plays a role in muscles, enzymes, hormones, and other important body functions.
For people who exercise regularly, protein is particularly useful because resistance training and other physical activities increase the body’s need for tissue repair and recovery.
You can use 93/7 ground beef as part of a high-protein meal by combining it with vegetables, beans, whole grains, potatoes, or other nutritious foods.
93/7 Ground Beef Fat Content
93/7 ground beef contains approximately 7% fat before cooking, although the exact amount listed on a nutrition label can vary.
It generally contains less fat than 80/20 ground beef.
Dietary fat provides energy and helps the body absorb certain fat-soluble vitamins.
However, people who are trying to reduce their calorie or saturated fat intake may prefer leaner beef.
When cooking 93/7 ground beef, some fat may be released from the meat. Draining the cooked beef can further reduce the amount of fat in the final dish.
93/7 Ground Beef Carbohydrates
Plain 93/7 ground beef contains virtually no carbohydrates.
This makes it a convenient protein source for people following lower-carbohydrate eating patterns.
The carbohydrate content can change when you add ingredients.
For example, ground beef prepared with barbecue sauce, sweet sauces, breadcrumbs, beans, pasta, rice, or tortillas will contain carbohydrates from those foods.
If you are following a low-carb diet, pair 93/7 ground beef with foods such as leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms, or avocado.
93/7 Ground Beef and Cholesterol
Beef naturally contains dietary cholesterol.
The exact amount in 93/7 ground beef varies by product and serving size.
For most people, overall dietary patterns are more important than focusing on one food in isolation.
If you have been advised by a healthcare professional to limit dietary cholesterol or saturated fat, choose leaner meats, appropriate portions, and a variety of protein sources.
You can also include fish, poultry, beans, lentils, tofu, nuts, and other protein-rich foods in your diet.
93/7 Ground Beef Vitamins and Minerals
Ground beef provides several important vitamins and minerals.
These may include:
- Iron
- Zinc
- Vitamin B12
- Selenium
- Niacin
- Vitamin B6
- Phosphorus
Iron is needed for hemoglobin production and oxygen transport.
Vitamin B12 supports normal red blood cell formation and nervous system function.
Zinc contributes to immune function and many other biological processes.
Because 93/7 ground beef is an animal-based food, it can be a useful source of several nutrients that may be more difficult to obtain from some plant foods.
93/7 Ground Beef and Iron
Beef is well known as a source of iron.
The iron in beef includes heme iron, which is generally more readily absorbed by the body than the non-heme iron found in plant foods.
Iron is important for transporting oxygen throughout the body.
People who do not consume enough iron may be at risk of iron deficiency.
However, eating more beef is not automatically the right solution for everyone. Iron needs vary based on age, sex, life stage, diet, and health status.
A varied diet can provide iron from both animal and plant foods.
93/7 Ground Beef and Vitamin B12
Vitamin B12 is an important nutrient found naturally in animal foods.
It supports normal red blood cell formation and helps maintain healthy nerve cells.
93/7 ground beef can therefore contribute to your daily B12 intake.
People following vegan diets generally need to obtain vitamin B12 from fortified foods or supplements because natural B12 is primarily found in animal-derived foods.
Including different foods in your diet helps provide a wider range of nutrients.
Is 93/7 Ground Beef Healthy?
93/7 ground beef can be part of a healthy diet.
Its main advantages are its high protein content, relatively moderate fat content, and supply of nutrients such as iron, zinc, and vitamin B12.
However, the overall healthfulness of a meal depends on more than the beef.
A meal consisting of 93/7 ground beef, vegetables, beans, and a whole grain can provide a wide range of nutrients.
On the other hand, a meal based on ground beef, refined bread, cheese, high-sodium sauces, and fried foods may be much higher in calories, sodium, and saturated fat.
Balance and portion size matter.
93/7 Ground Beef for Weight Loss
93/7 ground beef can work well in a weight-loss diet.
The relatively lean profile makes it easier to include protein without adding as much fat as some higher-fat ground beef options.
Protein can also help make meals more satisfying.
A weight-loss meal could include:
- 4 ounces of 93/7 ground beef
- Roasted vegetables
- A small serving of potatoes or brown rice
- A side salad
The total calories will depend on the portion sizes and cooking ingredients.
Remember that no particular food automatically causes weight loss. Fat loss generally requires a sustained calorie deficit, while maintaining adequate nutrition and physical activity.
93/7 Ground Beef for Muscle Building
People trying to build muscle often need adequate protein and calories.
93/7 ground beef can provide a convenient source of high-quality protein.
A serving can provide more than 20 grams of protein, making it easy to include in meals throughout the day.
For muscle-building goals, pair the beef with a carbohydrate source such as rice, potatoes, oats, whole grains, or beans.
You should also follow a suitable resistance-training program.
Muscle growth depends on training, adequate protein and energy intake, recovery, sleep, and other factors—not on one food alone.
93/7 Ground Beef for a High-Protein Diet
93/7 ground beef is particularly useful for people following a high-protein eating plan.
You can use it in:
- Beef bowls
- Burgers
- Tacos
- Burritos
- Chili
- Meatballs
- Pasta dishes
- Stuffed peppers
- Lettuce wraps
- Breakfast bowls
To increase the nutritional value of these meals, add vegetables and other whole foods.
For example, a beef bowl with 93/7 ground beef, brown rice, black beans, lettuce, tomatoes, and avocado provides protein, carbohydrates, fiber, and healthy fats.
93/7 Ground Beef for Keto and Low-Carb Diets
Plain 93/7 ground beef contains virtually no carbohydrates, making it suitable for many low-carbohydrate meal plans.
For a low-carb meal, combine it with:
- Eggs
- Avocado
- Leafy greens
- Broccoli
- Cauliflower
- Mushrooms
- Zucchini
- Cabbage
- Cheese in moderation
If you are following a ketogenic diet, check sauces and packaged seasonings because some contain added sugar or carbohydrates.
The beef itself is not the main source of carbohydrates in most ground-beef meals.
93/7 Ground Beef vs. 80/20 Ground Beef
The biggest difference between 93/7 and 80/20 ground beef is the fat content.
93/7: Approximately 93% lean and 7% fat.
80/20: Approximately 80% lean and 20% fat.
80/20 ground beef generally has more fat and calories, while 93/7 provides a leaner option.
However, 80/20 beef can have a richer flavor and juicier texture.
The best choice depends on your personal preferences and nutritional goals.
If reducing calories or total fat is important to you, 93/7 may be the more practical choice.
93/7 Ground Beef vs. 90/10 Ground Beef
Both options are considered relatively lean.
93/7 contains less fat than 90/10.
The difference may appear small, but it can become more noticeable when you eat larger portions or consume ground beef regularly.
93/7 may be a better choice if you want to reduce total fat and calories while still getting plenty of protein.
90/10 may offer slightly more fat and potentially a richer texture.
Neither is automatically better for everyone.
93/7 Ground Beef vs. Ground Turkey
Ground turkey and 93/7 ground beef can both provide plenty of protein.
93/7 beef has the advantage of providing nutrients such as heme iron and vitamin B12.
Lean ground turkey can also be a nutritious protein source, particularly when choosing a lean product.
The nutritional difference depends heavily on the exact product.
Some ground turkey is very lean, while other varieties contain more fat.
Instead of assuming one is always healthier, compare the nutrition labels and choose according to your dietary needs.
How to Cook 93/7 Ground Beef
93/7 ground beef is easy to prepare.
A basic cooking method is:
- Heat a skillet over medium-high heat.
- Add the ground beef.
- Break the meat into small pieces.
- Cook thoroughly.
- Drain excess fat if needed.
- Add your preferred seasonings.
- Serve with vegetables, grains, potatoes, or another side.
Ground beef should be cooked to a safe internal temperature. The U.S. Department of Agriculture recommends cooking ground beef to 160°F (71°C) and checking it with a food thermometer. (usda.gov)
Healthy 93/7 Ground Beef Meal Ideas
There are many simple ways to use 93/7 ground beef.
Beef and Vegetable Bowl
Cook the beef with onions, peppers, and seasonings. Serve it with brown rice and steamed vegetables.
Healthy Beef Tacos
Use corn tortillas, 93/7 beef, lettuce, tomatoes, onions, and avocado.
Beef Lettuce Wraps
Cook the beef with vegetables and seasonings, then serve it inside lettuce leaves.
Ground Beef and Sweet Potato
Combine cooked beef with roasted sweet potato and vegetables.
Homemade Beef Chili
Use 93/7 beef, beans, tomatoes, peppers, onions, and spices.
These meals can provide more nutrients than meals centered around beef alone.
Is 93/7 Ground Beef Good for Meal Prep?
Yes.
93/7 ground beef is convenient for meal preparation because it cooks quickly and can be used in many different recipes.
You can prepare a large batch and divide it into individual portions.
For example, one meal-prep container could contain:
- 93/7 ground beef
- Brown rice
- Broccoli
- Carrots
- Avocado
Another could contain:
- Ground beef
- Sweet potato
- Green beans
- Salad
Changing the vegetables, grains, and seasonings can prevent your meals from becoming repetitive.
Store prepared beef safely and refrigerate it promptly.
How Much 93/7 Ground Beef Should You Eat?
There is no single serving size that is right for everyone.
A common serving used for nutrition calculations is around 3–4 ounces of cooked meat, but your appropriate portion depends on your calorie needs, protein requirements, meal composition, and personal goals.
Someone with higher energy needs may require larger portions.
Someone trying to reduce calorie intake may choose a smaller serving and add more vegetables.
Instead of focusing only on the amount of beef, consider the entire meal.
Tips for Buying 93/7 Ground Beef
When shopping for 93/7 ground beef:
- Check the lean-to-fat ratio.
- Read the nutrition label.
- Compare calories between brands.
- Check saturated fat.
- Look at the serving size.
- Check sodium if the product is seasoned.
- Choose plain beef when you want more control over ingredients.
- Keep refrigerated meat cold until cooking.
- Check the use-by or sell-by information.
- Follow safe food-handling instructions.
If you are tracking nutrition carefully, the label on your package is the best source for the exact product you are eating.
Frequently Asked Questions
How many calories are in 93/7 ground beef?
A 4-ounce raw serving commonly contains around 170–190 calories, although exact values vary by brand and serving size.
How much protein is in 93/7 ground beef?
A typical 4-ounce serving provides approximately 21–23 grams of protein.
Is 93/7 ground beef healthy?
Yes, it can be part of a healthy and balanced diet. It provides protein and nutrients such as iron, zinc, and vitamin B12 while containing less fat than many higher-fat ground beef options.
Is 93/7 ground beef good for weight loss?
It can be useful for weight management because it provides protein with a relatively moderate amount of fat. However, total calorie intake and the overall diet are more important than one food.
Is 93/7 ground beef keto-friendly?
Plain 93/7 ground beef contains virtually no carbohydrates, so it can fit into a ketogenic or low-carb eating pattern.
Is 93/7 ground beef high in protein?
Yes. A typical 4-ounce serving provides more than 20 grams of protein, although the exact amount varies by brand.
Is 93/7 ground beef better than 80/20?
93/7 is leaner and generally lower in fat and calories than 80/20. However, 80/20 may provide a richer flavor and juicier texture.
Does 93/7 ground beef have carbs?
Plain ground beef contains virtually no carbohydrates. Carbohydrates usually come from ingredients added to the beef, such as sauces, breadcrumbs, beans, rice, or tortillas.
Can I eat 93/7 ground beef every day?
It can be included regularly, but dietary variety is important. Rotate beef with other protein sources such as fish, poultry, eggs, beans, lentils, and tofu.
What temperature should 93/7 ground beef reach?
The USDA recommends cooking ground beef to 160°F (71°C) as measured with a food thermometer. (usda.gov)
Final Thoughts on 93/7 Ground Beef Nutrition
93/7 ground beef nutrition makes this type of beef a practical choice for people looking for a leaner protein source. With approximately 93% lean meat and 7% fat, it provides substantial protein while containing less fat than many traditional ground beef options.
It also supplies important nutrients such as iron, zinc, vitamin B12, selenium, and other B vitamins. The combination of protein and micronutrients makes it useful for a variety of balanced meals.
If you are trying to lose weight, build muscle, follow a low-carbohydrate diet, or simply increase your protein intake, 93/7 ground beef can fit into your eating plan. The most important factor is how you portion it and what foods you serve alongside it.
For the healthiest approach, combine lean ground beef with vegetables, whole grains, legumes, potatoes, or other nutrient-rich foods. Also check your package label because calories, fat, protein, and sodium can vary between brands and preparation methods.
Disclaimer: This article is for general nutrition and educational purposes only. Nutrition values can vary by brand, serving size, and cooking method. If you have a medical condition or have been advised to follow a specific diet, consult a qualified healthcare professional or registered dietitian.
