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Lean ground beef Calories
High protein, low fat, source of iron and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Lean ground beef Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 65%
Fat
5g
· 35%
Fiber
0g
Lean ground beef Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.5mg · 28% DV
B6
0.35mg · 21% DV
B2
0.18mg · 14% DV
Minerals
Zinc
4mg · 36% DV
Selenium
17µg · 31% DV
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Lean ground beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean 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 ground beef Contain Allergens?
No known major allergens
Which Diets Is Lean 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 ground beef Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lean ground beef
Lean ground beef — Frequently Asked Questions
How do you cook lean ground beef without drying it out?
Cook it quickly over medium-high heat and avoid overcrowding the pan. Because it is relatively low in fat, overcooking can make it dry and crumbly.
Should lean ground beef be washed before cooking?
No. Washing raw ground beef can spread bacteria through splashing; proper cooking is the safe way to reduce foodborne risk.
How long does raw lean ground beef keep in the fridge?
Raw ground beef is best used within 1-2 days in the refrigerator. If you will not cook it soon, freezing it in portions is the safer option.
Can lean ground beef be frozen?
Yes. Freeze it in airtight packaging to limit freezer burn, and thaw it in the refrigerator rather than on the counter.
Is lean ground beef good after a workout?
It can be, because it provides protein with no carbs. After training, pairing it with a carbohydrate source like rice or potatoes may support recovery better than eating it alone.
What is the practical difference between lean ground beef and regular ground beef?
Lean ground beef is usually lighter and more protein-focused, while regular ground beef tends to be juicier and richer in flavor. The difference is especially noticeable in burgers, meatballs, and sauces.
What foods pair well with lean ground beef?
It works well with vegetables, beans, tomato-based sauces, and whole grains. These pairings can make the meal more filling and add fiber, which ground beef itself does not provide.
Can you eat lean ground beef every day?
You can, but it is usually better to rotate protein sources instead of relying on red meat alone. Including foods like fish, eggs, dairy, or legumes can help create a more varied diet.
If lean ground beef turns brown, has it gone bad?
Not necessarily. Ground beef can brown when less oxygen reaches the surface, but sour odor, sticky texture, or clear spoilage signs mean it should be discarded.
Why does lean ground beef sometimes turn tough in the pan?
Usually from overcooking, pressing it too much, or stirring constantly. In patties or meatballs, overmixing can also make the texture dense.
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Nutrition data compiled from USDA FoodData Central and scientific sources.