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Boiled lean ground beef Calories
High protein, low carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Boiled lean ground beef (150 g) has 318 calories. That works out to 212 calories per 100 g. It contains 0 g of carbs, 44.3 g of protein, 14.7 g of fat and 0 g of fiber. Its 3.5 µg of B12 covers 147% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled lean ground beef Nutrition Facts
Selected: 1 serving (medium) · 150 g
318
KCAL / 150G
Carbs
0g
· 0% DV
Protein
44.3g
· 89% DV
Fat
14.7g
· 19% 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 57% · Fat 43%
Boiled lean ground beef nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 318 kcal | |
| Total fat | 14.7 g | 19% |
| Saturated fat | 5.78 g | 29% |
| Trans fat | 0.57 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44.3 g | 89% |
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 Boiled lean ground beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 318 kcal |
| 1 tablespoon (small) | 15 g | 32 kcal |
| 2 tablespoon (double) | 30 g | 64 kcal |
| 1 piece (small) | 50 g | 106 kcal |
| ½ cup (half) | 75 g | 159 kcal |
| 100 g | 100 g | 212 kcal |
| 1 piece (medium) | 100 g | 212 kcal |
| 1 cup (medium) | 150 g | 318 kcal |
| 1 serving (large) | 225 g | 477 kcal |
Calculated from 212 calories per 100 g.
Frequently Asked Questions About Boiled lean ground beef
How do you boil lean ground beef?
To boil lean ground beef, add it to a pot of water and break it up with a fork before and during heating. Stir as it cooks, then drain it once it is fully cooked and use it in your recipe.
How can you tell when boiled lean ground beef is fully cooked?
Boiled lean ground beef is safely cooked when its center reaches 160°F (71°C), checked with a food thermometer. Color alone is less reliable, so use the thermometer when you need to confirm doneness.
Does boiling lean ground beef make it less greasy than frying it?
Yes, some fat can move from lean ground beef into the cooking water during boiling. Draining the water removes that portion; if you use the liquid in a soup or sauce, some of the fat goes back into the meal.
Why does boiled lean ground beef turn gray?
Boiled lean ground beef often turns gray because moist cooking does not create the browned surface that develops in a hot pan. Gray color is normal for boiling, but check that the meat is fully cooked rather than judging safety by color alone.
Should you rinse lean ground beef before boiling it?
No, do not rinse lean ground beef before boiling it. Washing raw meat can splash bacteria around the sink and nearby surfaces; cooking it thoroughly is the safer way to handle harmful bacteria.
How long does boiled lean ground beef last in the fridge?
Boiled lean ground beef keeps for 3–4 days in the refrigerator when promptly chilled in a covered container. Refrigerate it within two hours of cooking, and reheat leftovers until steaming hot throughout.
Can you freeze boiled lean ground beef?
Yes, boiled lean ground beef freezes well. Cool it, divide it into meal-sized portions, and seal them in freezer-safe containers or bags; thaw in the refrigerator before reheating.
Can dogs eat boiled lean ground beef?
Yes, dogs can eat plain boiled lean ground beef as an occasional addition to their usual food. Serve it fully cooked and without salt, onion, garlic, or seasoning; it is not a nutritionally complete diet on its own.
Can you use boiled lean ground beef in tacos?
Yes, boiled lean ground beef can go in tacos, though it will be softer and less browned than pan-fried beef. Drain it well, then season it in a skillet with taco spices so it absorbs flavor.
Can you eat boiled lean ground beef every day?
Yes, boiled lean ground beef can be part of daily meals, but having it every day may leave less room for other protein sources. Vary your choices with foods such as beans, eggs, fish, or poultry.
Boiled lean ground beef Vitamins & Minerals
Vitamins
B12
3.53µg · 147% DV
B3
8.1mg · 51% DV
B6
0.52mg · 31% DV
B2
0.27mg · 21% DV
Minerals
Zinc
8.48mg · 77% DV
Selenium
41µg · 75% DV
Phosphorus
353mg · 50% DV
Iron
4.57mg · 25% DV
Potassium ⭐
473mg · 14% DV
Sodium
108mg · 5% DV
Boiled lean ground beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled lean ground beef
To burn the 318 calories in 1 serving (medium) (150 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 Boiled lean ground beef?
Boiled lean ground beef is simply lean beef mince cooked in water until done. It is a cooking method rather than a dish tied to one particular region, and it has a mild flavour with a soft, crumbly texture. Unlike browned mince, it does not develop a crisp, caramelised surface.
It can be served warm with vegetables or potatoes, or stirred into soups and other dishes; seasoning with salt, pepper and herbs helps bring out its flavour. It is high in protein and contains no carbohydrates, making it a straightforward option for a protein-focused meal. Pair it with fresh vegetables for a lighter plate, or add it to a more substantial home-cooked dish.
How Nutritious Is Boiled 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.
Is Boiled 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 Boiled lean ground beef Contain Allergens?
No known major allergens
Which Diets Is Boiled 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
Boiled lean ground beef Fat Profile
SATURATED
5.78g
MONOUNSATURATED
6.38g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.