FoodScore
0/ 100
Goodmeat· 100 g

Beef Ground 93 Lean Cooked

This 93% lean cooked ground beef scores well due to its high protein and micronutrient density, despite a penalty for trans fat content.

  • A 100g serving provides 27.03g of protein, contributing significantly to daily needs.
  • Excellent source of zinc, with 6.78mg covering 62% of the Daily Value.
  • Contains 104% of the Daily Value for Vitamin B12 in a 100g serving.
  • Minimally processed, classified as NOVA 1, indicating a whole food.
  • Its FoodScore of 60/100 reflects a good nutritional profile overall.
  • Scores +0 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
27.03g
54% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
59mg
3% of Daily Value
+
What it brings to the table
Protein (27.0g)+10
Micronutrients (Iron, Phosphorus, Zinc, Vitamin B12, Riboflavin)+10
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 60

Cooked 93% lean ground beef achieves a FoodScore of 60 out of 100, placing it in the 'Good' category. This score is primarily driven by its robust nutritional contributions. A significant bonus of +10 points is awarded for its high protein content, delivering 27.03g per 100g serving, which is crucial for muscle maintenance and satiety. Another +10 points come from its rich micronutrient profile, particularly its substantial amounts of iron (17% DV), zinc (62% DV), and an impressive 104% of the Daily Value for Vitamin B12. As a minimally processed food (NOVA class 1), it earns an additional +10 points, reflecting its whole food nature. However, the score is notably impacted by a -20 point penalty due to the presence of trans fat, even in small amounts (0.25g per 100g). If the trans fat content were lower or absent, this food's score would be considerably higher, pushing it closer to the 'Excellent' range. The low sodium content (59mg) and absence of added sugar are also positive attributes that prevent further penalties.

Health benefits

What the nutrients in beef ground 93 lean cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Cooked 93% lean ground beef is an excellent source of high-quality protein, providing 27.03g per 100g serving. This substantial amount of protein is essential for the growth, maintenance, and repair of muscle tissues, making it a valuable food for active individuals and those looking to preserve muscle mass. Research supports that adequate protein intake is crucial for sarcopenia prevention in older adults. Including lean ground beef in meals can help meet daily protein targets, contributing to overall physical strength and recovery after exercise. While protein is key, a balanced diet with other macronutrients is also important for optimal muscle health.

Boosts Energy and Prevents Anemia

This lean ground beef is a significant source of iron and Vitamin B12, two nutrients vital for energy production and red blood cell formation. A 100g serving supplies 2.99mg of iron (17% DV) and an impressive 104% of the Daily Value for Vitamin B12. Iron is a critical component of hemoglobin, which carries oxygen in the blood, while Vitamin B12 is essential for nerve function and DNA synthesis. Adequate intake of these nutrients helps prevent iron-deficiency anemia and megaloblastic anemia, conditions that can lead to fatigue and weakness. Regular consumption can support sustained energy levels and overall vitality.

Enhances Immune Function

Lean ground beef is rich in zinc, a mineral that plays a crucial role in immune system function. A 100g serving provides 6.78mg of zinc, which is 62% of the Daily Value. Zinc is involved in numerous cellular processes, including immune cell development and function, and is essential for wound healing. Dietary guidelines emphasize the importance of sufficient zinc intake for maintaining a robust immune response and helping the body fight off infections. Incorporating lean ground beef into your diet can contribute significantly to meeting your daily zinc requirements, thereby supporting your body's natural defenses.

Supports Brain and Nerve Health

The high content of Vitamin B12 in cooked 93% lean ground beef is particularly beneficial for neurological health. With 104% of the Daily Value per 100g, this food provides ample B12, which is essential for the proper functioning and development of brain and nerve cells. It plays a key role in the formation of myelin, the protective sheath around nerves, and in the synthesis of neurotransmitters. Adequate B12 intake is linked to cognitive function and can help prevent neurological issues associated with deficiency. While important, a balanced diet with other B vitamins and nutrients is also crucial for comprehensive brain health.

How to eat it

Lean ground beef is a versatile staple in the American diet, frequently used as a base for various meals. It's commonly browned and crumbled for dishes like tacos, chili, and pasta sauces, or formed into patties for burgers. Its mild flavor profile makes it adaptable to many cuisines, and its high protein content helps create satisfying meals. A typical serving size is around 100-150g, providing a substantial portion of daily protein needs.

Always cook ground beef to an internal temperature of 160°F (71°C) to ensure food safety and eliminate harmful bacteria.
Drain excess fat after browning to reduce the overall fat content, especially if not using the leanest ground beef.
Pair with plenty of vegetables and whole grains to create a balanced meal that adds fiber and other essential nutrients.
Season simply with salt, pepper, and herbs to highlight its natural flavor without adding excessive sodium or unhealthy fats.
Things to keep in mind

For most healthy adults, cooked 93% lean ground beef is safe to consume in moderate amounts. There are no widely documented common allergies specific to beef itself, though some individuals may experience digestive discomfort. Individuals with Alpha-gal syndrome, a tick-borne allergy, may have severe reactions to red meat. While lean ground beef is a good source of iron, individuals with hemochromatosis (iron overload disorder) should monitor their intake and consult a healthcare provider. Always ensure proper cooking to prevent foodborne illness.

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Reader questions
Is 93% lean cooked ground beef healthy?
Yes, 93% lean cooked ground beef is generally considered healthy. It scores 60/100 on FoodScore, indicating a good nutritional profile. It's an excellent source of protein (27.03g per 100g) and vital micronutrients like zinc (62% DV) and Vitamin B12 (104% DV), contributing to muscle health, energy, and immune function. Its minimal processing also adds to its health benefits.
Is 93% lean ground beef good for weight loss?
Yes, 93% lean ground beef can be beneficial for weight loss. Its high protein content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. With 192 calories per 100g, it offers a nutrient-dense option that supports muscle mass during weight loss. Pairing it with fiber-rich vegetables can further enhance its weight management benefits.
Is 93% lean ground beef ultra-processed?
No, 93% lean cooked ground beef is not ultra-processed. It is classified as NOVA class 1, meaning it is an unprocessed or minimally processed food. This indicates that it retains its natural integrity and is free from added sugars, artificial flavors, and other industrial ingredients commonly found in ultra-processed foods.
How does 93% lean ground beef compare to fattier ground beef?
93% lean ground beef contains significantly less total fat and saturated fat compared to fattier options like 80/20 or 85/15. This makes it a leaner protein choice with fewer calories per serving. While all ground beef provides similar micronutrients, the lower fat content of 93% lean makes it a more heart-conscious option for regular consumption.
What are some good ways to cook 93% lean ground beef?
93% lean ground beef is highly versatile. It's excellent for browning and crumbling into dishes like tacos, chili, pasta sauces, or casseroles. You can also form it into lean burger patties, meatballs, or meatloaf. Due to its lower fat content, it may benefit from slightly shorter cooking times or added moisture to prevent it from drying out.
Can I substitute 93% lean ground beef for other meats?
Yes, 93% lean ground beef can often be substituted for other ground meats like ground turkey or chicken in many recipes. It offers a comparable protein profile and similar versatility. When substituting, consider the fat content of the alternative meat, as it may affect cooking time and the need for added oil or moisture.
Does 93% lean ground beef contain omega-3 fatty acids?
While beef can contain some omega-3 fatty acids, particularly from grass-fed sources, the standard 93% lean cooked ground beef typically has negligible amounts of omega-3 (0g per 100g in this data). For significant omega-3 intake, it's better to rely on fatty fish, flaxseeds, or walnuts.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174754)Updated 2026-04-20