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Ground Beef (Medium Fat) Calories
Protein and iron source, medium-fat ground beef
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Ground Beef (Medium Fat) has 217 calories. It contains 0 g of carbs, 18.7 g of protein, 15 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 Ground Beef (Medium Fat)?
Ground beef (medium fat) is beef minced into small pieces, with enough fat to add flavour and help keep cooked dishes moist. It is used in home cooking around the world: shape it into meatballs or burgers, brown it for pasta sauces and chilli, or season it for tacos and other fillings. Its texture varies with the recipe, from loose and crumbly to tender and compact.
It provides protein and iron, alongside a noticeable amount of fat; 100 grams contains 18.7 grams of protein. For an easy meal, pair it with vegetables, beans or whole grains. If you prefer a lighter result, drain the fat after browning, or combine it with finely chopped vegetables in a sauce or filling.
Ground Beef (Medium Fat) Nutrition Facts
Selected: 100 g
217
KCAL / 100G
Carbs
0g
· 0% DV
Protein
18.7g
· 37% DV
Fat
15g
· 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 36% · Fat 64%
Ground Beef (Medium Fat) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.5mg · 28% DV
B6
0.36mg · 21% DV
B2
0.21mg · 16% DV
Minerals
Zinc
4mg · 36% DV
Selenium
17µg · 31% DV
Phosphorus
180mg · 26% DV
Iron
2mg · 11% DV
How Nutritious Is Ground Beef (Medium Fat)?
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.
Ground Beef (Medium Fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ground Beef (Medium Fat)
To burn the 217 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 Ground Beef (Medium 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 (Medium Fat) Contain Allergens?
No known major allergens
Which Diets Is Ground Beef (Medium 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 (Medium Fat) Fat Profile
SATURATED
6.1g
MONOUNSATURATED
6.6g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
Compare Ground Beef (Medium Fat)
Foods Similar to Ground Beef (Medium Fat)
Frequently Asked Questions About Ground Beef (Medium Fat)
How long does medium-fat ground beef last in the fridge?
Raw medium-fat ground beef usually keeps for 1–2 days in the refrigerator. Store it sealed on a low shelf so its juices cannot drip onto other foods, and keep the fridge cold.
Can you freeze medium-fat ground beef?
Yes, medium-fat ground beef freezes well. Divide it into meal-sized portions, seal them in freezer-safe packaging, and label the date; once thawed, cook it rather than freezing it again.
Should you wash medium-fat ground beef before cooking?
No, do not wash medium-fat ground beef. Rinsing can spread bacteria through splashes around the sink and counter; cook the beef directly and clean any surfaces it touched.
What is the safest way to thaw medium-fat ground beef?
Thaw medium-fat ground beef in the refrigerator for the safest result. If using cold water to thaw it faster, keep it in a leakproof package and cook it immediately; do not leave it on the counter.
How can you tell if medium-fat ground beef has gone bad?
A sour or unpleasant smell, a sticky or slimy surface, or obvious spoilage means medium-fat ground beef should be discarded. Color alone is not a reliable test, and you should never taste it to check.
What dishes are best made with medium-fat ground beef?
Medium-fat ground beef works well in meatballs, burgers, tacos, meat sauces, and stuffed vegetables. Its fat helps keep patties and meatballs juicy, while recipes that already add oil may need less.
Why does medium-fat ground beef release so much liquid in the pan?
Medium-fat ground beef tends to steam when the pan is not hot enough or is overcrowded. Brown it in batches in a hot pan, leaving space between pieces so moisture can evaporate.
Should you drain the fat from medium-fat ground beef?
Drain the fat from medium-fat ground beef when a dish would become greasy, such as a taco filling or pasta sauce. For burgers or meatballs, keeping the fat in the mixture helps preserve moisture and flavor.
What temperature should medium-fat ground beef reach to be safe?
Cook medium-fat ground beef to an internal temperature of 160°F (71°C) for safety. Check the thickest part with a food thermometer, especially in burgers and meatballs, where the meat is no longer intact.
How long do leftovers made with medium-fat ground beef keep?
Cooked medium-fat ground beef leftovers generally keep for 3–4 days in the refrigerator. Refrigerate them promptly in a covered container, and reheat until steaming hot throughout before serving.
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Nutrition data compiled from USDA FoodData Central and scientific sources.