How healthy is ground beef?
Is ground beef healthy? Yes, in moderate amounts. Ground beef scores 29/100 on the HowHealthyIs Score: 100 g provides 256 kcal, 28 g protein and 2.9 mg iron. It is rich in protein, iron, zinc and B12, but it is high in saturated fat, and health bodies advise limiting red meat to a few portions a week. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Ground beef ranks higher than 29% of them.
Counts in favor (% daily value per 100 kcal)
- Protein22%
- Iron6%
- Potassium3%
- Magnesium2%
- Calcium1%
- Vitamin E0%
- Vitamin A0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat11%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 35 minus 13 = 22. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in ground beef?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 256 kcal | 218 kcal | |
| Protein | 28 g | 24 g | 47% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 15 g | 13 g | 17% |
| Saturated fat | 5.8 g | 4.9 g | 25% |
| Vitamins | |||
| Vitamin A | 3 µg | 2.5 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.1 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 22 mg | 19 mg | 1% |
| Iron | 2.9 mg | 2.5 mg | 14% |
| Potassium | 407 mg | 346 mg | 7% |
| Magnesium | 25 mg | 21 mg | 5% |
| Sodium | 89 mg | 76 mg | 3% |
Source: USDA FoodData Central, "Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned" (FDC 174034). Values rounded.
Why is ground beef good for you?
- 24 g protein in 3 oz cooked, 47% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.5 mg iron in 3 oz cooked, 14% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Iron and B12 in a familiar form
- Mixing with lentils or beans to stretch portions
What should you watch out for?
- High in saturated fat. Leaner blends (90-95%) cut it substantially.
- Many guidelines suggest keeping red meat to about 350-500 g cooked per week.
What can you eat instead of ground beef?
Foods you can use the same way with a higher HowHealthyIs Score.