Skip to main content
  1. Home
  2. Health & Fitness
  3. Evergreens

93/7 ground beef nutrition: How to work this easy protein into your dinners

You'll be surprised at how simple this is

By
ground-beef
New Africa / Shutterstock

Lean ground beef, such as 93/7 ground beef, is an excellent source of protein and contains a rich nutrient profile, ideal for working into dinner recipes. But what exactly makes 93/7 ground beef nutrition so interesting? Here, we’ll break down everything you need to know about the nutritional value of lean ground beef and some easy ways to use it in your meals.

All about 93/7 ground beef nutrition

ground beef
Karen Laårk Boshoff / Pexels

The name 93/7 ground beef refers to its fat percentage, of which 93% is lean beef, and the other 7% is its fat percentage. In comparison, 85/15 is another common type of ground beef, which contains a higher fat percentage with less overall protein. Whether you’re simply trying to get more protein into your meals or looking for dinners that work for a carnivore diet, ground beef is a great food to consume on a variety of diets. Consuming grass-fed beef, when possible, can result in an even higher nutrient profile, as cows are allowed to graze freely on grass for their entire lifespan.

Recommended Videos

B vitamins

B vitamins cannot be made or stored in the body naturally, which means we must consume healthy amounts of them through our diet. Lean ground beef is an excellent source of B vitamins that help your body maintain a healthy immune system. Just one 4-oz serving of 93/7 ground beef contains 38% of the daily recommended value of Niacin (also known as Vitamin B3), as well as an abundant amount of Vitamin B2, Folic Acid (Vitamin B9), and Thiamin (Vitamin B1). Niacin is not only important for your immune system but also plays an important role in the synthesis of reproductive hormones.

Iron

Ground beef is also an excellent source of iron, which helps your body make red blood cells. Animal protein such as ground beef contains heme iron which is easier for the body to use and absorb. Red blood cells are responsible for carrying oxygen throughout your body.

Other essential minerals

93/7 ground beef also contains lots of other essential nutrients in smaller amounts, such as magnesium, phosphorus, zinc, and potassium — each of which plays a critical role in our bodies.

How many calories are in 8 ounces of 93 lean ground beef?

Smash burger beef.
waynewalterberry / Flickr

The best way to measure the calorie content of beef is by using its weight when raw (before cooking). About 8 ounces of uncooked 93 lean ground beef is roughly 344 calories. An 8-ounce serving is the perfect portion to use for a dinner meal, which also contains about 48 grams of protein and 16 grams of fat. There are about 690 calories per pound (16 ounces) of 93/7 ground beef. If you can’t find 93/7 ground beef in your local butcher shop or grocery store, the next closest option is 90/10 ground beef, which contains only slightly more fat.

How to use lean ground beef in easy dinner meals

Ground beef in a glass bowl
Angele J / Pexels

Take advantage of 93/7 ground beef nutrition by using ground beef in easy dinners. Ground beef is super simple to make and versatile, which means you’ll have lots of options to try in terms of seasoning and cooking methods before you get bored of this protein source. Discover a few easy ways to use ground beef in well-rounded meals.

Ground taco beef

Making taco meat with 93/7 ground beef is simple and easy. Simply cook your ground beef in a pan on the stovetop and add your favorite taco seasoning mix. From here, the choices are endless for what you wish to do with your taco beef. Whether you make taco bowls, burritos, hard shell tacos, or come up with something creative, taco beef is one of the easiest ways to use 93/7 beef.

Burgers

Forming ground beef into burger patties is simple and easy and gives you lots of flexibility to season any way you choose. Since 93/7 beef is quite lean, it can sometimes get dried out without some added moisture. Adding some mustard or Worcestershire sauce to your ground beef before forming the patties can help keep it moist during cooking.

Simple and seasoned

Ground beef tastes delicious on its own or served over rice such as in Korean ground beef. Find your favorite seasoning or sauce blend and cook ground beef in a pan over the stovetop. Serve with starch like rice or potatoes and a vegetable for a perfect, well-rounded meal.

Emily Caldwell
Emily Caldwell
Contributor
Emily is a Features Writer at The Manual, where she specializes in food, beverage, and travel content. She focuses on weaving…
Topics
From wheelchair to walking: The power of mindset, movement, and never giving up
Sometimes it's the hardest roads that lead us to a deeper sense of purpose
Steph Zee Christmas Secret Music Video Steph Green

I never expected I'd have to learn how to walk again. That journey took me from writing for doctors and magazines to spending thousands of hours researching health and autoimmune disease. When we have excellent health, many of us don’t give it much thought until those sneaky symptoms start to show, and one day it all comes crashing down. Now, our health becomes one of the most important priorities. When we feel good, we can be more productive and chase our dreams. When our health declines and we don’t feel so good, one of our biggest dreams is just to feel better. 

I became a health writer 12 years ago, shortly after graduating with my creative writing degree and getting a diagnosis of the autoimmune bone condition, ankylosing spondylitis. In an effort to improve my health, stay mobile, and help prevent my bones from calcifying and fusing, I spent thousands of hours studying everything from nutrition and naturopathy to conventional medicine and holistic healing. I heard this somewhere, so I can’t take credit, but I like to say I went to “save my ass university”, because pain and illness are some of the biggest motivators.

Read more
I tried Magic Mind for a month and here is what happened to my productivity
Does Magic Mind really help with your productivity or is it just another buzz.
Furniture, Business Card, Paper

I am proudly an all-brown beverage man. I say it often: I am coffee in the morning, bourbon in the evening, and Pepsi/Coke in between. I know what you're thinking: What about water? Well, all of those are mostly water. And who wants to drink the same thing they bathe in? That sounds gross. All jokes aside, the coffee addiction is real, and I am not alone. Who thinks they can truly conquer a day without a hard shot of caffeine? I would get it in an IV if it were feasible to do on the subway instead of a cup to go. But that doesn't have to be the only way you develop your productivity. Instead, you can look to the more natural and healthy methods to maintain and increase your effectiveness. I got my hands on some Magic Mind recently, one of the many different products that claim to elevate brain health, increase mental performance, and, of course, replace the coffee without losing the energy boost. But does it work?

The scientific hoolah

Read more
NOBULL debuts new colorways for daily running shoe, Journey 2
Four new colorways just dropped for NOBULL's best-selling Journey 2 sneaker
NOBULL

NOBULL's Journey 2 sneaker is one of my favorite go-to sneakers for the gym (and my husband's, too). There's really something to be said about a sneaker that adds comfort, style, and durability to your gym outfit. I've been wearing these weekly for awhile now -- but now NOBULL has dropped even more fun colors in the same comfortable show. Just in time for the summer, NOBULL just dropped four new colorways in the Journey 2, including Classic White Cayenne, Classic White Signal Pink, Lunar Mineral White, and Blue Haze. These fun, vibrant colors add a touch of color to every gym outfit.

With a plate-less design, Journey 2 delivers a naturally smooth, cushioned ride. A multi-surface outsole provides reliable grip across varied terrain, while NOBULL’s unique stability chassis keeps your foot locked in through every stride and transition, so you can move freely wherever the miles take you. While I'm not usually one to make a statement with my athletic footwear, I have to admit I'm pretty excited about the drop of these new colors. The four new colors join the line up that still includes the classic colors, such as Classic White, Jet Black, and Molten.

Read more