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Lean boiled ground beef Calories
High protein, low fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Lean boiled ground beef has 176 calories. It contains 0 g of carbs, 27.2 g of protein, 7.1 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean boiled ground beef Nutrition Facts
Selected: 100 g
176
KCAL / 100G
Carbs
0g
· 0% DV
Protein
27.2g
· 54% DV
Fat
7.1g
· 9% 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 63% · Fat 37%
Lean boiled ground beef nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0.28 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.2 g | 54% |
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 Lean boiled ground beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 176 kcal |
| 1 tablespoon (shredded) | 15 g | 26 kcal |
| 2 tablespoon (shredded) | 30 g | 53 kcal |
| ½ cup (chopped) | 75 g | 132 kcal |
| 100 g | 100 g | 176 kcal |
| 1 piece (medium) | 120 g | 211 kcal |
| 1 cup (chopped) | 150 g | 264 kcal |
| 1 serving (large) | 180 g | 317 kcal |
| 1 serving (extra large) | 250 g | 440 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Lean boiled ground beef
Does boiling lean ground beef remove fat?
Boiling can render some fat into the cooking liquid, but it does not make lean ground beef fat-free. If you want to discard rendered fat, drain the meat and cooking liquid; avoid rinsing the cooked beef, which can wash away flavor.
Can you use lean boiled ground beef in tacos?
Yes, you can use lean boiled ground beef in tacos, but it will be less browned and less savory than pan-fried beef. Drain it well, then briefly warm it with taco seasoning and a little broth or salsa so it stays moist.
How do you boil lean ground beef without it clumping?
Break the lean ground beef into small pieces as you add it to the water, then stir and separate the pieces while it cooks. Adding one large lump and leaving it untouched encourages the outside to set before the center breaks apart.
Should you brown lean ground beef before boiling it?
No, browning is not necessary when the goal is boiled ground beef. Browning first creates a roasted flavor and changes the texture, so use that step only if you want the deeper taste of browned meat in the finished dish.
What seasonings go well with lean boiled ground beef?
Onion, garlic, black pepper, cumin, paprika, and herbs all work well with lean boiled ground beef. Add aromatics to the cooking water or season the drained meat afterward; a little broth or sauce helps the lean meat carry the flavors.
Why does lean boiled ground beef turn dry or tough?
Lean boiled ground beef can turn dry or tough when it cooks for too long or is reheated repeatedly. Once the meat is cooked through, drain it and add it to soups, sauces, or casseroles near the end of cooking.
How long does lean boiled ground beef last in the fridge?
Lean boiled ground beef keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat rather than warming and cooling the whole batch repeatedly.
Can you freeze lean boiled ground beef?
Yes, lean boiled ground beef freezes well when packed in airtight, meal-sized portions after cooling. Thaw it in the refrigerator and use it in a cooked dish; freezing and thawing can soften its texture, so it works especially well in sauces and soups.
Can lean boiled ground beef replace browned ground beef in pasta sauce?
Yes, lean boiled ground beef can replace browned beef in pasta sauce, though the sauce will have less of the rich, toasted flavor browning creates. Drain the beef, stir it into the sauce, and let it simmer briefly to take on the seasoning.
Is lean boiled ground beef a good post-workout meal?
Yes, lean boiled ground beef can provide protein as part of a post-workout meal. Pair it with a carbohydrate source such as potatoes, rice, or bread, especially after a demanding session, rather than relying on the beef alone.
Lean boiled ground beef Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
5.4mg · 34% DV
B6
0.42mg · 25% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5.8mg · 53% DV
Selenium
19µg · 35% DV
Phosphorus
230mg · 33% DV
Iron
2.6mg · 14% DV
Potassium ⭐
318mg · 9% DV
Sodium
68mg · 3% DV
Lean boiled ground beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean boiled ground beef
To burn the 176 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 Lean boiled ground beef?
Lean boiled ground beef is made by simmering lean minced beef in water rather than browning it in a pan. It is a simple cooking method, not a dish tied to one particular region, and its flavour stays milder than that of fried mince.
The meat has a soft, crumbly texture and works well stirred into soups, vegetable dishes or sauces, or served alongside rice and potatoes. Across English-speaking kitchens, it can be a straightforward base for a quick meal; season it with herbs, spices or a little stock for more depth. It is high in protein and relatively low in fat, with 27.2 g of protein per 100 g. Pair it with vegetables for a balanced plate.
How Nutritious Is Lean boiled 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 Lean boiled 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 boiled ground beef Contain Allergens?
No known major allergens
Which Diets Is Lean boiled 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 boiled ground beef Fat Profile
SATURATED
2.8g
MONOUNSATURATED
3g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.