How healthy is lean ground beef?
Is lean ground beef healthy? Yes, in moderate amounts. Lean ground beef scores 44/100 on the HowHealthyIs Score: 100 g provides 174 kcal, 26 g protein and 2.8 mg iron. Ground beef that is 95% lean has a fraction of the saturated fat of standard blends, with the same iron and B12. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Lean ground beef ranks higher than 44% of them.
Counts in favor (% daily value per 100 kcal)
- Protein30%
- Iron9%
- Potassium4%
- Magnesium3%
- Vitamin E0%
- Calcium0%
- Vitamin A0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat9%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 47 minus 10 = 37. 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 lean ground beef?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 174 kcal | 148 kcal | |
| Protein | 26 g | 22 g | 45% |
| 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 | 6.8 g | 5.8 g | 7% |
| Saturated fat | 3 g | 2.5 g | 13% |
| 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 | 7 mg | 6 mg | 0% |
| Iron | 2.8 mg | 2.4 mg | 13% |
| Potassium | 347 mg | 295 mg | 6% |
| Magnesium | 22 mg | 19 mg | 4% |
| Sodium | 65 mg | 55 mg | 2% |
Source: USDA FoodData Central, "Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled" (FDC 171791). Values rounded.
Why is lean ground beef good for you?
- 22 g protein in 1 patty, 45% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.4 mg iron in 1 patty, 13% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Burgers and bolognese
- Mixing with lentils
What should you watch out for?
- Still red meat: keep to a few portions a week.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.