Know2eat

Lean ground beef

Bos taurus

Also known as Ground beef 90/10, Lean beef mince, Minced beef

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Beef trimmings ground to a uniform texture and sold by lean-to-fat ratio, most commonly between 70% and 95% lean. The ratio is the single biggest determinant of how the same cut behaves in a pan.

Women's HealthWeight ManagementMuscle & Physical Performance

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Iron status

Women's Health
Moderate evidence

Has been studied for its effect on iron status. Beef supplies heme iron, which is absorbed more efficiently and is less affected by dietary inhibitors than the non-heme iron in plant foods; trials in iron-depleted groups report improvements in iron markers.

What may be going on: Heme iron is taken up by a separate intestinal transport route that bypasses phytate and polyphenol inhibition.

Moderate evidence. Several human studies point the same way, with real caveats.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Satiety and appetite

Weight Management
Limited evidence

Some trials report greater fullness after high-protein meals containing beef than after lower-protein meals of the same energy. Most of this work is short, single-meal testing rather than evidence about long-term intake.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Muscle protein synthesis

Muscle & Physical Performance
Insufficient evidence

May support muscle protein synthesis after resistance exercise. Beef supplies all essential amino acids with a high leucine content, and trials feeding whole beef report increases in muscle protein synthesis comparable to other high-quality protein sources.

What may be going on: Leucine content above the threshold that triggers the mTOR signalling pathway in skeletal muscle.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Lean ground beef

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Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories176 kcal9%
Protein20 g40%
Total fat10 g13%
Carbohydrate0 g0%
Fibre0 g0%
Total sugars0 g—
Water69.5 g—
Fats
Saturated fat3.93 g20%
Monounsaturated fat4.19 g—
Polyunsaturated fat0.345 g—
Cholesterol65 mg22%
ALA (omega-3)0.036 g—
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.263 g—
Vitamins
Vitamin A4 µg0%
Vitamin C0 mg0%
Vitamin D0.1 µg1%
Vitamin E0.17 mg1%
Vitamin K0.8 µg1%
Thiamin (B1)0.042 mg4%
Riboflavin (B2)0.151 mg12%
Niacin (B3)5.07 mg32%
Pantothenic acid (B5)0.601 mg12%
Vitamin B60.369 mg22%
Folate6 µg2%
Vitamin B122.21 µg92%
Choline66.1 mg12%
Minerals
Calcium12 mg1%
Iron2.24 mg12%
Magnesium20 mg5%
Phosphorus184 mg15%
Potassium321 mg7%
Sodium66 mg3%
Zinc4.79 mg44%
Copper0.072 mg8%
Manganese0.01 mg0%
Selenium16.6 µg30%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash0.98 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Beef, ground, 90% lean meat / 10% fat, raw (USDA FoodData Central, FDC ID 174030).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • friedIncreases heterocyclic amines and polycyclic aromatic hydrocarbons

    Pan-frying, grilling and charring at high temperature form heterocyclic amines on the meat surface. Lower temperatures, shorter cooking and turning frequently measurably reduce their formation.

  • cookedReduces creatine

    Some creatine converts to creatinine with heat and time, so long braises retain less than quick cooking.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Too much

    Processed and red meat intake

    Large observational datasets link high habitual red meat intake with higher colorectal cancer risk, with a stronger and more consistent signal for processed meat than for fresh cuts.

  • Worth knowing

    Ground meat and pathogen risk

    Grinding distributes surface bacteria throughout the product, so ground beef must reach a higher internal temperature than a whole steak. Undercooked ground beef is a recognised source of Shiga toxin-producing E. coli.

  • Too much

    Saturated fat in fattier grades

    Fat content ranges roughly three-fold between 95% and 70% lean grades, most of the difference being saturated fat. The USDA entry named here is the 90% lean grade only.