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Extra-lean ground beef (raw) Calories
High-protein, carbohydrate-free raw beef providing iron and vitamin B12.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Extra-lean ground beef (raw) has 137 calories. It contains 0 g of carbs, 21.4 g of protein, 5 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 104% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Extra-lean ground beef (raw) Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
0g
· 0% DV
Protein
21.4g
· 43% DV
Fat
5g
· 6% 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 66% · Fat 34%
Extra-lean ground beef (raw) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0.2 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.4 g | 43% |
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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Extra-lean ground beef (raw) Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 75 g | 75 g | 103 kcal |
| 100 g | 100 g | 137 kcal |
| 1 piece (medium) | 120 g | 164 kcal |
| 125 g | 125 g | 171 kcal |
| 150 g | 150 g | 206 kcal |
| 1 piece (large) | 150 g | 206 kcal |
| 200 g | 200 g | 274 kcal |
| 1 cup (medium) | 225 g | 308 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Extra-lean ground beef (raw)
Can you eat extra-lean ground beef raw?
No, do not eat extra-lean ground beef raw. Grinding can spread bacteria from the surface throughout the meat, so cook it to an internal temperature of 160°F (71°C) before eating.
How long does raw extra-lean ground beef last in the fridge?
Use raw extra-lean ground beef within 1–2 days in the refrigerator. Keep it sealed on a low shelf so its juices cannot drip onto other foods.
Can you freeze extra-lean ground beef?
Yes, extra-lean ground beef freezes well. Seal it tightly to limit air exposure and use it within 3–4 months for best quality. Thaw it in the refrigerator and cook it soon after thawing.
Why does extra-lean ground beef turn brown in the refrigerator?
Brown patches alone do not mean extra-lean ground beef has spoiled; oxygen exposure can change its color. Discard it if it also smells sour, feels sticky or slimy, or was stored unsafely.
What is the difference between extra-lean and regular ground beef?
Extra-lean ground beef contains less fat than regular ground beef, so it releases less fat while cooking but can dry out more easily. It works well in sauces, chili, and dishes where moisture comes from other ingredients.
How do you keep extra-lean ground beef from drying out?
Cook extra-lean ground beef only until it reaches a safe internal temperature of 160°F (71°C), and avoid prolonged high heat. Adding it to a moist sauce or mixing it into a dish with vegetables can help keep the meal tender.
Should you rinse extra-lean ground beef before cooking it?
No, do not rinse extra-lean ground beef. Water can splash bacteria onto the sink, counters, and nearby food; cook the meat directly and wash hands and surfaces that touched it.
How should you thaw extra-lean ground beef safely?
Thaw extra-lean ground beef in the refrigerator for the safest result. For faster thawing, keep it in a leakproof bag in cold water and cook it right away; never leave it to thaw on the counter.
Can you refreeze extra-lean ground beef after thawing it?
You can refreeze extra-lean ground beef thawed in the refrigerator, although its texture may become less appealing. If you thawed it in cold water or a microwave, cook it before freezing it again.
Can dogs eat extra-lean ground beef?
Dogs can eat plain, fully cooked extra-lean ground beef in small amounts, but it should not replace a balanced dog food. Do not give it raw or seasoned with ingredients such as onion or garlic.
Extra-lean ground beef (raw) Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
5.5mg · 34% DV
B6
0.38mg · 22% DV
B5
0.6mg · 12% DV
Minerals
Zinc
5.5mg · 50% DV
Selenium
24µg · 44% DV
Phosphorus
190mg · 27% DV
Iron
2.5mg · 14% DV
Potassium ⭐
330mg · 10% DV
Sodium
66mg · 3% DV
How to Burn Off Extra-lean ground beef (raw)
To burn the 137 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 Extra-lean ground beef (raw)?
Extra-lean ground beef (raw) is beef that has been minced with relatively little fat. It is a versatile starting point for dishes such as burgers, meatballs, chilli and pasta sauces, and is cooked before serving rather than eaten as-is. Its flavour is beefy but comparatively mild, while the lower fat content can make it less juicy than regular mince if cooked for too long.
It is high in protein and contains no carbohydrates; a 100 g portion provides 21.4 g of protein. Brown it briefly for a pasta sauce or mix it with onion and herbs for meatballs. A little oil or moisture-rich vegetables can help keep it tender, and it pairs well with grains, potatoes or salad.
How Nutritious Is Extra-lean ground beef (raw)?
Nutrient density
Medium
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 Extra-lean ground beef (raw) 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 Extra-lean ground beef (raw) Contain Allergens?
No known major allergens
Which Diets Is Extra-lean ground beef (raw) 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
Extra-lean ground beef (raw) Fat Profile
SATURATED
1.9g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.