Food guide

Lean Ground Beef

Five-percent-fat minced beef: a versatile, iron-rich base for everyday meals.

Meat & PoultryProtein-Rich

Lean Ground Beef, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of lean ground beef, cooked for fair comparison. Typical serving: 100 g cooked — 176 kcal per 100 g serving.

Nutrition information for Lean Ground Beef
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	176 kcal	176 kcal	100 kcal
Protein	26 g	26 g	14.8 g
Carbohydrate	0 g	0 g	0 g
Fat	8 g	8 g	4.5 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of lean ground beef, with a typical serving and FDA Daily Value for adults.

Micronutrients for Lean Ground Beef
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	3 µg	3 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.05 µg	0.05 µg	<1%
Vitamin E	0.12 mg	0.12 mg	<1%
Vitamin K	1.1 µg	1.1 µg	<1%
Thiamin	0.037 mg	0.037 mg	3%
Riboflavin	0.17 mg	0.17 mg	13%
Niacin	5.2 mg	5.2 mg	33%
Vitamin B6	0.35 mg	0.35 mg	21%
Folate	6 µg	6 µg	2%
Vitamin B12	2.5 µg	2.5 µg	104%
Pantothenic acid	0.63 mg	0.63 mg	13%
Choline	85.5 mg	85.5 mg	16%
Minerals
Calcium	13 mg	13 mg	1%
Iron	2.9 mg	2.9 mg	16%
Magnesium	21 mg	21 mg	5%
Phosphorus	193 mg	193 mg	15%
Potassium	300 mg	300 mg	6%
Sodium	61 mg	61 mg	3%
Zinc	6.7 mg	6.7 mg	61%
Selenium	21.6 µg	21.6 µg	39%
Copper	0.079 mg	0.079 mg	9%
Manganese	0.01 mg	0.01 mg	<1%

Source: USDA FoodData Central — Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat lean ground beef?

Highly absorbable haem iron and zinc.
Around 26 g of protein per cooked portion.

How to include it

Brown and simmer with tomatoes and lentils.
Drain the fat after browning fattier mince.

Things to consider

Red meat is best kept to moderate weekly amounts.
Fattier mince can double the calories.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.