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Lean raw ground beef Calories
High protein, low fat, source of iron and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Lean raw ground beef Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 64%
Fat
5.1g
· 36%
Fiber
0g
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
Lean raw ground beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Foods Similar to Lean raw ground beef
Lean raw ground beef — Frequently Asked Questions
How should lean raw ground beef be cooked safely?
Because bacteria on meat surfaces can be mixed throughout during grinding, ground beef should be cooked thoroughly rather than served pink in the centre. A safe target is an internal temperature of at least 71°C (160°F).
Why can lean ground beef turn out dry or tough?
Its low fat content leaves less protection against moisture loss during cooking. Very high heat, overcooking, and pressing the meat constantly in the pan all make dryness more likely.
What can I add to lean ground beef to keep it moist?
Onion, grated zucchini, mushrooms, or tomato can add moisture to meatballs, patties, and sauces. An egg or a yogurt-based binder can also soften the texture, though it changes the recipe’s nutrition profile.
How does lean ground beef compare with regular ground beef in cooking?
Regular ground beef generally has more fat, which gives it a richer flavour, a softer bite, and better browning. Lean ground beef is lighter but needs more careful cooking to avoid dry burgers or meatballs.
How long does raw lean ground beef keep in the refrigerator?
Use it within 1 to 2 days of purchase when refrigerated. Once opened, keep it tightly covered and consistently cold to limit bacterial growth.
Can raw lean ground beef be frozen?
Yes. Divide it into meal-sized portions, wrap it tightly to reduce freezer burn, and freeze promptly. Thaw it in the refrigerator; if it has been thawed raw, cooking it before refreezing is the safer choice.
Is it safe to thaw ground beef on the kitchen counter?
No. The outside can enter a temperature range that allows bacteria to multiply while the centre is still frozen. Thaw it in the refrigerator, in cold water, or in a microwave, then cook promptly.
Is lean ground beef a good choice after a workout?
Its protein makes it a practical option for a post-workout meal. Pair it with a carbohydrate food such as potatoes, rice, bulgur, or beans when replenishing training fuel is also a goal.
Can lean ground beef help people with low iron intake?
Red meat provides heme iron, which is generally absorbed more readily than the iron in plant foods. However, suspected or diagnosed iron deficiency should be assessed and treated with guidance from a healthcare professional.
Who should be cautious about eating lean ground beef frequently?
Lean ground beef can fit a balanced diet, but frequent large servings of red meat may not suit everyone. People with cardiovascular risk factors, high cholesterol, gout, or kidney disease should seek individualized advice on portion size and frequency.
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Nutrition data compiled from USDA FoodData Central and scientific sources.