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Ground beef (7% fat) Calories
7% fat, high protein, moderate fat
CALORIES
GI
POTASSIUM
FIBER
Ground beef (7% fat) Nutrition Facts
Selected: 100 g
176
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 48%
Fat
10g
· 52%
Fiber
0g
Ground beef (7% fat) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.7mg · 29% DV
B6
0.36mg · 21% DV
B2
0.17mg · 13% DV
Minerals
Zinc
5mg · 45% DV
Phosphorus
180mg · 26% DV
Selenium
13µg · 24% DV
Iron
3mg · 17% DV
Ground beef (7% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Ground beef (7% fat) 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 (7% fat) Contain Allergens?
No known major allergens
Which Diets Is Ground beef (7% fat) 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 (7% fat) Fat Profile
SATURATED
4.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Ground beef (7% fat)
Ground beef (7% fat) — Frequently Asked Questions
Why does 7% fat ground beef turn dry when cooked?
It usually dries out from heat that is too high or cooking for too long. Cook it quickly over medium-high heat and avoid overcrowding the pan for a juicier result.
Is 7% fat ground beef good for meatballs, or is it too lean?
It works, but it can be a bit drier than higher-fat mince. Ingredients like onion, yogurt, breadcrumbs, or a little olive oil can help retain moisture.
Does boiling or pan-frying 7% fat ground beef reduce its protein?
Cooking does not fundamentally remove the protein, but water loss and rendered fat can change the concentration per 100 grams. In practice, the meat shrinks and the nutrition becomes more concentrated rather than losing all its protein.
How long does opened 7% fat ground beef keep in the fridge?
Raw ground beef is best cooked within 1 to 2 days after opening. If you will not use it soon, freeze it promptly in a well-sealed package.
Can 7% fat ground beef be frozen?
Yes. Freeze it in meal-sized portions and wrap it tightly to reduce freezer burn and make thawing easier.
How can I tell if ground beef has gone bad?
A sour or unpleasant smell, a sticky surface, or gray-green discoloration can be warning signs. If you are unsure, it is safest to discard it.
Is 7% fat ground beef a good post-workout food?
Yes, because it provides plenty of protein for recovery. Pairing it with rice, potatoes, or vegetables can make the meal more balanced and easier to use after training.
What is the practical difference between 7% fat ground beef and fattier ground beef?
7% fat ground beef releases less fat in the pan and tastes lighter overall. Fattier ground beef is usually juicier and often more forgiving in burgers or meatballs.
Can I eat 7% fat ground beef every day?
You can, but relying on one protein source alone is less balanced than rotating foods. Including fish, eggs, dairy, and legumes across the week gives more variety in nutrients.
Who should be careful with ground beef?
Pregnant people, older adults, young children, and anyone with a weakened immune system should avoid undercooked ground beef because bacteria can be mixed throughout it. People on medically prescribed protein restrictions should also watch portion size.
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Nutrition data compiled from USDA FoodData Central and scientific sources.