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Ground Beef Calories
High protein and iron, versatile for cooking
CALORIES
GI
POTASSIUM
FIBER
Ground Beef Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0%
Protein
19.4g
· 30%
Fat
20g
· 70%
Fiber
0g
Ground Beef Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
4.5mg · 28% DV
B6
0.35mg · 21% DV
B2
0.22mg · 17% DV
Minerals
Zinc
5mg · 45% DV
Phosphorus
180mg · 26% DV
Selenium
13µg · 24% DV
Iron
2mg · 11% DV
Ground Beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Ground Beef Contain Allergens?
No known major allergens
Which Diets Is 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
Ground Beef Fat Profile
SATURATED
8.1g
MONOUNSATURATED
8.6g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Ground Beef
Ground Beef — Frequently Asked Questions
How can I keep ground beef juicy when cooking it?
Use a thoroughly heated pan and cook the beef in small batches rather than crowding it. Let it brown briefly before stirring constantly, which helps it retain a better texture.
Why does ground beef release so much liquid in the pan?
A pan that is not hot enough, or adding too much beef at once, causes it to steam instead of brown. Cooking in batches over higher heat promotes browning and reduces pooling liquid.
Should ground beef be washed before cooking?
No. Washing raw ground beef does not make it safer and can spread bacteria onto nearby surfaces through splashes. Cook it thoroughly and wash hands, utensils, and surfaces after handling it.
How long does raw ground beef keep in the refrigerator?
Raw ground beef should be cooked or frozen within 1–2 days in the refrigerator. Cooked ground beef should be kept covered and used within 3–4 days.
Can ground beef be frozen?
Yes. Freeze it in airtight, meal-sized portions for easier thawing and use it within a few months for best quality. Thaw it in the refrigerator rather than on the counter.
Can ground beef be refrozen after thawing?
It can be refrozen if it was thawed safely in the refrigerator, although the texture may become less juicy. Do not refreeze beef that has been left at room temperature for an extended period.
What temperature should ground beef be cooked to?
Ground beef should reach an internal temperature of 71°C (160°F). This is especially important for burgers and meatballs, because bacteria can be mixed throughout the meat during grinding.
Do meatballs made with ground beef always need egg or breadcrumbs?
Not necessarily. Mixing the meat well helps its proteins bind, and chilling shaped meatballs briefly can help them hold together. Egg or breadcrumbs are mainly useful when you want a softer, lighter texture or added volume.
What foods pair well with ground beef?
Vegetables such as tomatoes, peppers, zucchini, and spinach add volume and fibre to a ground-beef meal. Pairing it with vitamin C-rich foods, such as peppers, parsley, or a lemony salad, can support absorption of the iron in meat.
Is it okay to eat ground beef every day?
Ground beef provides protein, iron, and vitamin B12, but its saturated-fat content varies substantially by leanness. For regular use, choose leaner options when possible, keep portions balanced, and rotate other protein foods such as fish, poultry, and legumes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.