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Oil-Free Pan-Cooked Ground Beef Calories
High-protein, carbohydrate-free meat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Oil-Free Pan-Cooked Ground Beef has 250 calories. It contains 0 g of carbs, 26.1 g of protein, 16.8 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-Free Pan-Cooked Ground Beef Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0% DV
Protein
26.1g
· 52% DV
Fat
16.8g
· 22% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 41% · Fat 59%
Oil-Free Pan-Cooked Ground Beef nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 6.5 g | 33% |
| Trans fat | 0.8 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.1 g | 52% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Oil-Free Pan-Cooked Ground Beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 250 kcal |
| 1 tablespoon (small) | 15 g | 38 kcal |
| 1 ounce (small) | 28 g | 70 kcal |
| 2 tablespoon (double) | 30 g | 75 kcal |
| 1 serving (small) | 75 g | 188 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (large) | 150 g | 375 kcal |
| 1 cup (medium) | 150 g | 375 kcal |
| 1 serving (extra large) | 200 g | 500 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Oil-Free Pan-Cooked Ground Beef
How do you cook ground beef in a pan without oil?
To cook ground beef in a pan without oil, heat a nonstick skillet over medium heat, add the beef, and break it into small pieces as it cooks. Stir until it is fully cooked, then drain any excess fat if you prefer a less greasy result.
Why does oil-free pan-cooked ground beef release water?
Ground beef often releases water when the pan is crowded, not hot enough, or the meat is still partly frozen. Cook thawed beef in batches and let each batch’s liquid evaporate before expecting it to brown; steaming meat will not develop the same browned flavor.
How do you keep ground beef from sticking when cooking it without oil?
Use a clean nonstick skillet and preheat it before adding the beef. Let the meat sit briefly so it can brown and release from the surface, then crumble and stir it. A very lean grind is more likely to stick than beef with some fat.
How can you tell when oil-free pan-cooked ground beef is done?
The reliable way to check ground beef is with a food thermometer: it should reach 160°F (71°C). Brown color alone does not confirm safe cooking, so check the thickest or largest pieces rather than judging by the surface.
Should you wash ground beef before cooking it in a pan without oil?
No, do not wash ground beef before cooking it. Rinsing can spread bacteria around the sink and nearby surfaces, and it does not make the meat safer. If the beef is frozen, thaw it in the refrigerator and pat away excess liquid if needed.
What seasoning works best for oil-free pan-cooked ground beef?
Salt, black pepper, garlic, cumin, and paprika all work well with oil-free pan-cooked ground beef. Add dried spices while the meat cooks so their flavor spreads through it; add delicate fresh herbs near the end to keep them fragrant.
Why does oil-free pan-cooked ground beef turn out dry?
Ground beef can turn dry if it is very lean or cooked longer than necessary. Choose a grind with some fat, avoid pressing the meat flat as it cooks, and take it off the heat once it reaches a safe temperature.
How long does cooked ground beef last in the refrigerator?
Cooked ground beef keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking rather than leaving it out, and discard it if it develops an unusual smell or appearance.
Can you freeze oil-free pan-cooked ground beef?
Yes, you can freeze oil-free pan-cooked ground beef. Cool it, divide it into meal-sized portions, and seal them in airtight freezer containers. Thaw portions in the refrigerator and reheat them thoroughly before serving.
What can you make with oil-free pan-cooked ground beef?
Oil-free pan-cooked ground beef can go into tacos, chili, pasta sauce, stuffed vegetables, or grain bowls. Season it for the dish you are making, and add it near the end to sauces or vegetables that are already cooked.
Oil-Free Pan-Cooked Ground Beef Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
4.8mg · 30% DV
B6
0.31mg · 18% DV
B2
0.2mg · 15% DV
Minerals
Zinc
5.6mg · 51% DV
Selenium
24µg · 44% DV
Phosphorus
205mg · 29% DV
Iron
2.7mg · 15% DV
Potassium ⭐
315mg · 9% DV
Sodium
72mg · 3% DV
Oil-Free Pan-Cooked Ground Beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Pan-Cooked Ground Beef
To burn the 250 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oil-Free Pan-Cooked Ground Beef?
Oil-Free Pan-Cooked Ground Beef is ground beef cooked in a hot pan without adding oil. As it browns, the meat releases some of its own fat, so “oil-free” does not mean fat-free. It is a cooking method rather than a dish tied to one particular cuisine, and the cooked beef can be seasoned or used as a base for other meals.
Serve it hot with eggs for breakfast, spoon it over rice or vegetables, or fold it into tacos, pasta sauces and stuffed vegetables. Seasonings and accompaniments vary widely around the world. It is protein-rich and contains no carbohydrates; pairing it with vegetables adds freshness and fibre, while draining excess rendered fat can make the finished dish lighter.
How Nutritious Is Oil-Free Pan-Cooked Ground Beef?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oil-Free Pan-Cooked Ground Beef Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oil-Free Pan-Cooked Ground Beef Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Pan-Cooked Ground Beef Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-Free Pan-Cooked Ground Beef Fat Profile
SATURATED
6.5g
MONOUNSATURATED
7.4g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.