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Lean raw ground beef Calories
High protein, low fat, source of iron and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Lean raw ground beef has 137 calories. It contains 0 g of carbs, 20.5 g of protein, 5.1 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 92% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Lean raw ground beef?
Lean raw ground beef is finely minced beef with relatively little fat, ready to be shaped or cooked into dishes. It is used in many cuisines for burgers, meatballs, meat sauces and fillings; in Turkey, ground beef commonly goes into köfte, börek and stuffed vegetables. Its mild, savoury flavour takes well to herbs, spices, onion and garlic. Because it contains less fat, it can turn dry if cooked for too long.
It provides substantial protein, as well as iron and vitamin B12. Brown it for sauces or shape it into patties and meatballs, adding vegetables or a little oil if you want a juicier result. Cook it thoroughly rather than eating it raw.
Lean raw ground beef Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
0g
· 0% DV
Protein
20.5g
· 41% DV
Fat
5.1g
· 7% 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 64% · Fat 36%
Lean raw ground beef Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.5mg · 28% DV
B6
0.36mg · 21% DV
B2
0.18mg · 14% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
180mg · 26% DV
Selenium
14µg · 25% DV
Iron
2mg · 11% DV
How Nutritious Is Lean raw 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 raw ground beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean raw ground beef
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.
Is Lean raw 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 raw ground beef Contain Allergens?
No known major allergens
Which Diets Is Lean raw 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 raw ground beef Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Lean raw ground beef
How long does lean raw ground beef last in the fridge?
Use lean raw ground beef within 1–2 days when refrigerated. Keep it sealed on the lowest shelf to prevent drips from contaminating other foods, or freeze it if you will not cook it in time.
Can you freeze lean raw ground beef?
Yes, lean raw ground beef freezes well. Seal it in an airtight package to limit freezer burn, and thaw it in the refrigerator before cooking. Do not refreeze it after it has thawed.
What temperature should lean raw ground beef reach when cooked?
Cook lean raw ground beef to an internal temperature of 160°F (71°C). Check the thickest part with a food thermometer; browning on the outside does not confirm that the center is safe.
Can you wash lean raw ground beef before cooking it?
No, do not wash lean raw ground beef. Rinsing can splash bacteria around the sink and nearby surfaces; cook it directly and clean anything that touched the raw meat.
Is it safe to eat lean raw ground beef?
No, lean raw ground beef is not safe to eat uncooked. Grinding can spread bacteria from the meat’s surface throughout the batch, so cook it to 160°F (71°C) before eating.
What is the safest way to thaw lean raw ground beef?
Thaw lean raw ground beef in the refrigerator for the safest results. If you use a microwave to thaw it faster, cook it immediately afterward; never leave it on the counter to thaw.
Why does lean raw ground beef turn brown in the fridge?
Brown color alone does not mean lean raw ground beef has spoiled. The meat can change color where it has less contact with oxygen; discard it if it also smells unpleasant or feels sticky or slimy.
How can you tell if lean raw ground beef has gone bad?
A sour or unpleasant smell, a sticky or slimy surface, or unsafe storage are warning signs that lean raw ground beef may be spoiled. Do not taste it to check; throw it away if in doubt.
How do you keep burgers made with lean raw ground beef from drying out?
Handle lean raw ground beef gently and avoid making the patties too thin. Because it contains little fat, overworking or overcooking it can make burgers dry; use a thermometer and stop once the center reaches 160°F (71°C).
Can lean raw ground beef be used for steak tartare?
No, lean raw ground beef should not be used for steak tartare. Ordinary ground beef can carry bacteria throughout the meat, and cooking it thoroughly is the safer choice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.