80/20 ground beef is one of the main foods on high-protein, low-carb diets like Carnivore and Keto. Known for its rich flavor and juicy texture, this type of beef consists of 80% lean meat and 20% fat. Understanding 80/20 ground beef nutrition facts, calories, and protein content is essential for tracking macros or reaching your health and fitness goals. So, let’s learn all about nutrients in 90/20 ground beef.
To find out the 80/20 ground beef nutrition facts and learn how it affects our Carnivore Diet results, we first need to learn what 80/20 ground beef refers to.
It is a blend of 80% lean meat and 20% fat, which makes it one of the juiciest and most flavorful cuts of meat available.
The fat content provides both taste and satiety, making it a healthy and yummy food source for low-carb, animal-based diets like Keto and Carnivore, where higher fat intake helps induce ketosis and burn fat.
Compared to leaner cuts like 90/10 or 95/5 ground beef, 80/20 provides more calories per serving but also more flavor, which means you will need fewer added oils or fats during cooking.
Choosing the right ground beef ratio can also impact your cooking results. Leaner beef dries out quickly when cooked, whereas 80/20 keeps moisture, so it is better for burgers, meatballs, and skillet dishes.
If you are also watching your caloric intake, understanding this ratio helps balance daily intake while maintaining protein goals.
From a dietary perspective, the extra fat in 80/20 is mainly saturated and monounsaturated fat, which is essential for producing hormones and energy on a low-carb diet.
While individuals who are concerned about their health and weight loss might lean toward 90/10, if you are on a Carnivore Diet, 80/20 creates a balance between flavor, fat, and protein density.
Learn More: Does Meat Have Carbs? The Truths That Carnivores Should Know
Understanding the 80-20 ground beef nutrition facts and ground beef calories is key to planning healthy and nutritious meals and tracking macros more efficiently.
The table below shows a breakdown for a 4-ounce (113g) serving of raw and cooked ground beef:
Learn More: Is Lamb Healthier than Beef for Keto and Carnivore Diets?
*Percent Daily Values are based on a 2,000-calorie diet.
Cooking 80/20 ground beef concentrates nutrients a bit due to water loss, which is why protein and fat values increase per serving after cooking.
The 80/20 ground beef nutrition facts make it an excellent source of high-quality protein, iron, zinc, and B12, all essential for maintaining muscle mass, producing energy, and forming red blood cells.
While ground beef is a nutritious and delicious food source, especially for those on animal-based, low-carb, or zero-carb diets like Carnivore, you should also watch your ground beef calories if you are trying to lose weight.
This is because to lose weight, you need to create a caloric deficit, meaning that the number of calories you burn should be more than the number of calories you consume.
Learn More: Beef Fat on a Carnivore Diet: What Can You Use It For & How?
Ground beef calories vary based on fat content and cooking method. For 80/20 ground beef, the calorie content is significantly higher than that of leaner cuts:
The higher calorie density comes from the 20% fat, which means 9 kcal per gram, compared to 4 kcal per gram from protein.
If you are on a Keto or Carnivore Diet, these calories provide a steady source of energy, reduce hunger between meals, and support high-fat diet goals, such as ketosis and reducing inflammation.
To better control your calorie intake while using 80/20 ground beef:
Another important factor you need to consider when making Carnivore meals with 80-20 ground beef is the protein in ground beef.
You should balance the levels of fat and protein you consume daily to reach your macro goals and get the best results. You can also use this free Carnivore Diet Macro Calculator, which helps you find the right balance of macros based on your age, gender, and activity level.
Learn More: Ground Beef vs. Ground Chuck: What Are the Differences?
Protein is one of the most important macronutrients in 80/20 ground beef and on a Carnivore Diet. Fat and protein together give us energy and maintain muscles on a low-carb (zero-carb), animal-based diet.
Protein in beef is complete, meaning it contains all nine essential amino acids, supporting muscle repair, hormone production, and metabolic health.
A 4-ounce serving of 80-20 ground beef provides about 19 grams of protein raw and 21 grams cooked, while other protein sources provide:
So, for those following a Carnivore Diet, 80/20 ground beef offers both high protein and fat, making it one of the best choices for maintaining energy levels and providing health benefits without the need for high-carbohydrate meals.
Learn More: 80/20 Ground Beef vs. 90/10: Which Is Better for Carnivore?
Despite common myths, 80/20 ground beef offers several health benefits when eaten as part of a balanced diet. It is:
The high levels of fat in 80/20 ground beef help satiety and energy stability, reducing the need for frequent snacking. Also, including grass-fed or organic meat increases omega-3 fatty acids and antioxidants.
Additionally, it is important how you cook ground meat. Learning the best cooking methods can help you keep the taste and nutrients.
Learn More: Ground Beef 80/20 vs. 85/15: Which One Is Better?
Cooking 80/20 ground beef properly helps you keep flavor and retain nutrients. Some of the best ways include:
Learn More: Ground Beef 80/20 vs. 93/7: Which One Is Best for Cooking?
Choosing between 80/20, 85/15, or 90/10 depends on your dietary goals. But you can also use the table below that compares fat, protein, calories, and the best features in these 3 meat ratios.
Learn More: 25+ Carnivore Dinner Ideas with Easy Carnivore Diet Recipes
Lean options are better for individuals watching their caloric intake, but can negatively affect flavor and moisture in some of the cooked dishes.
Learn More: 15 Amazing Carnivore Diet Recipes You Haven’t Tested Before
Now that we know about the 80-20 ground beef nutrition facts, let’s find answers to the most frequently asked questions about it.
Learn More: 30-Day Carnivore Diet Meal Plan PDF Free Download
About 1,148 calories raw and about 1,320 calories cooked. Calories depend on fat content and cooking method.
Yes, it provides high-quality protein and healthy fats, supporting energy, muscle repair, and hormone production.
Raw 4 oz: 19g protein; cooked 4 oz: 21g protein. Cooking reduces water content, slightly increasing protein density.
80/20 beef contains cholesterol (80-85 mg per 4 oz.), but consuming moderate amounts in a balanced diet does not significantly raise blood cholesterol for most people.
Lean beef (90/10 or 95/5) has less fat and fewer calories, while 80/20 is juicier and higher in fat, suitable for Keto or Carnivore diets.
