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Lean ground beef Calories
High protein, low fat, rich in iron and zinc
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Lean ground beef has 170 calories. It contains 0 g of carbs, 21.2 g of protein, 9 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Lean ground beef?
Lean ground beef is beef that has been minced, with less visible fat than regular ground beef. It is a versatile staple in home cooking, used for meatballs, burgers, sauces and fillings; in Turkey, it is also common in dishes such as börek and stuffed vegetables. When browned, it develops a savoury flavour and a crumbly texture, while patties stay tender if you avoid pressing them too firmly. It supplies plenty of protein, with 21.2 g per 100 g, and has no carbohydrates. Brown it with onion and spices for a quick meal, or combine it with beans or vegetables to make a filling dish; you may need little or no extra cooking fat.
Lean ground beef Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
0g
· 0% DV
Protein
21.2g
· 42% DV
Fat
9g
· 12% 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 51% · Fat 49%
Lean ground beef Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
4.6mg · 29% DV
B6
0.36mg · 21% DV
B2
0.19mg · 15% DV
Minerals
Zinc
4mg · 36% DV
Selenium
16µg · 29% DV
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
How Nutritious Is Lean 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.
Lean ground beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean ground beef
To burn the 170 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.
Is Lean 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 Lean ground beef Contain Allergens?
No known major allergens
Which Diets Is Lean 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
Lean ground beef Fat Profile
SATURATED
3.8g
MONOUNSATURATED
4.1g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
Compare Lean ground beef
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Frequently Asked Questions About Lean ground beef
How do you keep lean ground beef burgers from drying out?
Cook lean ground beef burgers only until they are safely done, since their lower fat content gives them less moisture than fattier burgers. Avoid pressing them on the grill, and add a little oil or finely grated onion to the mixture if it seems dry.
Can you substitute lean ground beef for regular ground beef in recipes?
Yes, lean ground beef works in most recipes that call for regular ground beef. Because it releases less fat, you may need to add a little cooking oil for browning, and sauces or moist ingredients can help prevent the finished dish from drying out.
What is the best way to brown lean ground beef?
Brown lean ground beef in a hot pan with a little oil, breaking it into small pieces as it cooks. Avoid crowding the pan, which traps steam instead of browning the meat, and cook until no raw areas remain.
How long does raw lean ground beef last in the fridge?
Raw lean ground beef generally keeps in the refrigerator for 1–2 days. Store it sealed on the lowest shelf to prevent drips from reaching other foods, and freeze it promptly if you will not cook it within that time.
Can you freeze lean ground beef?
Yes, lean ground beef freezes well. Divide it into meal-size portions, seal it in freezer-safe packaging, and thaw it in the refrigerator before cooking. Freezing preserves it for longer, though quality gradually declines over time.
Should you rinse lean ground beef before cooking it?
No, do not rinse lean ground beef. Washing raw meat can spread bacteria through splashes onto the sink and nearby surfaces; cooking it thoroughly is the safer way to handle it.
What internal temperature should lean ground beef reach?
Lean ground beef should reach 160°F (71°C) internally to be considered safely cooked. Check the thickest part with a food thermometer, since browned color alone does not reliably show that ground beef is fully cooked.
Why does lean ground beef stick to the pan?
Lean ground beef can stick because it releases little fat while cooking. Preheat the pan, add a small amount of oil, and let the meat brown briefly before stirring; scraping it too soon can tear the pieces and slow browning.
How can you tell if lean ground beef has gone bad?
Discard lean ground beef if it has a sour or unpleasant smell, a sticky or slimy surface, or damaged packaging. Color changes alone are not a reliable test, so consider the storage time and keep raw ground beef refrigerated.
Is lean ground beef a good choice for weight loss?
Lean ground beef can fit a weight-loss meal because it provides protein with less fat than fattier ground beef. Pair a moderate serving with vegetables or whole grains, and choose cooking methods that do not add substantial extra fat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.