Ever wondered about those mysterious numbers on ground beef packages? Let’s talk about 93/7 ground beef – what those numbers actually mean and why it might be the perfect balance between flavor and nutrition for your next meal.

What Is 93/7 Ground Beef and Why Should You Care?

Simply put, 93/7 ground beef means the meat is 93% lean protein and 7% fat. It’s the Goldilocks of ground beef – not too fatty, not too dry, just right.

For anyone tracking their nutrition or just trying to eat better while still enjoying their food, this leaner option gives you high-quality protein without going overboard on fat.

The Nutrition Breakdown (AKA: What You’re Actually Eating)

When you cook up a 4-ounce serving (about the size of your palm), here’s what you’re getting:

• Calories: Around 170 (not bad for something so filling!)
• Protein: A whopping 23-24 grams (nearly half your daily needs!)
• Total Fat: About 8 grams (12% of daily value)
• Saturated Fat: 3-3.5 grams (15-17.5% DV)
• Cholesterol: 65-70 mg (22-23% DV)
• Sodium: Just 70-75 mg (3% DV) – surprisingly low!
• Carbs: Zero. Zilch. Nada.
• Iron: About 15% of your daily needs (especially important for women!)

The biggest standout here? That protein-to-fat ratio is incredible for a red meat. Unlike fattier ground beef options, you’re getting more protein bang for your caloric buck. But unlike super-lean options (like 95/5), you still have enough fat to keep your burgers juicy and delicious.

According to nutrition research from Harvard Medical School, balancing protein intake with moderate fat is key for sustained energy and muscle maintenance.

Why 93/7 Is the Sweet Spot

Here’s the thing about ground beef – go too lean (like 96/4) and your burgers taste like cardboard. Go too fatty (like 80/20) and you’re basically eating a grease bomb.

93/7 ground beef hits that perfect middle ground:

• Still flavorful and juicy – The 7% fat ensures your food doesn’t taste like you’re chewing on a gym shoe
• Great for weight management – High protein keeps you full while moderate fat doesn’t blow your calorie budget
• Muscle-building friendly – Bodybuilders and fitness enthusiasts love this ratio for good reason
• Versatile AF – Works in everything from tacos to meatloaf to stuffed peppers

The American Journal of Clinical Nutrition has found that higher protein diets with moderate fat can help with satiety and weight management – exactly what 93/7 ground beef provides.

How to Track It When You’re Counting Macros

If you’re tracking your food intake (and let’s be honest, who isn’t these days?), getting 93/7 ground beef right in your app matters.

Here’s the tricky part – cooking changes the weight! When you cook ground beef, it loses water and some fat, which means 4 ounces raw doesn’t equal 4 ounces cooked.

For accuracy:

1. Weigh your beef AFTER cooking
2. 110g of cooked 93/7 gives you ~28g protein and ~170-190 calories
3. Use a reliable tracking app that distinguishes between raw and cooked weights

Research from the USDA Food Data Central confirms that tracking cooked weights gives you the most accurate nutritional information.

Pro Tip for Easy Tracking

The most annoying part of nutrition tracking? The actual tracking! That’s why services that let you text your meals (like mealbymeal.com) are game-changers. Just shoot a text with what you ate, and boom – logged without the hassle.

Making 93/7 Ground Beef Part of a Balanced Diet

Want to make the most of this protein powerhouse? Here’s how to build a balanced meal:

• Pair with complex carbs like brown rice, sweet potato, or whole grain pasta
• Add plenty of colorful veggies (I like bell peppers, onions, and some leafy greens)
• Include a small amount of healthy fat like avocado or olive oil
• Season with herbs and spices instead of salt for flavor without sodium

The Mediterranean Diet Foundation recommends this balanced approach for optimal health and disease prevention.

The Bottom Line

93/7 ground beef gives you that sweet spot of nutrition and taste. High in protein, moderate in fat, and zero carbs makes it perfect for most eating plans, whether you’re cutting, bulking, or just trying to eat healthier.

And remember – tracking what you eat doesn’t have to be complicated. Weigh your food cooked, use a good tracking app, and focus on consistency rather than perfection.

So next time you’re at the meat counter debating between all those different ground beef options, reach for the 93/7. Your taste buds and your muscles will thank you.