Ground beef (93% lean, cooked) is a very good choice with a FoodScore of 78/100, primarily due to its high protein content and rich micronutrient profile.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Ground beef (93% lean, cooked) contains 182 kcal per 100 g.
Ground beef (93% lean, cooked) contains 25.9 g of protein per 100 g.
Ground beef (93% lean, cooked) contains 8.5 g of total fat per 100 g (3.4 g saturated).
Ground beef (93% lean, cooked) contains 0 g of added sugar per 100 g.
Ground beef (93% lean, cooked) provides 74 mg of sodium per 100 g.
Ground beef (93% lean, cooked) provides 318 mg of potassium per 100 g.
Ground beef (93% lean, cooked) provides 22 mg of magnesium per 100 g.
Ground beef (93% lean, cooked) achieves a strong FoodScore of 78 out of 100, placing it in the 'Very Good' category. This high score is largely driven by its substantial nutritional contributions. It receives a significant bonus of +10 points for its high protein content, providing 25.9g per 100g serving, which is crucial for muscle maintenance and satiety. An additional +8 points are awarded for its rich micronutrient profile, particularly for its excellent levels of iron, phosphorus, zinc, and vitamin B12. For instance, a 100g serving delivers 51% of the Daily Value for zinc and 85% for vitamin B12. Furthermore, its classification as a NOVA 1 food (unprocessed or minimally processed) earns another +10 points, reflecting its natural state and lack of ultra-processing. The food incurs no penalties for added sugar, trans fat, or high sodium, which further supports its favorable score. To achieve an even higher score, it would need to contain fiber or a more diverse range of vitamins like Vitamin C or Folate, which are absent in this food.
Health benefits
What the nutrients in ground beef (93% lean, cooked) actually do for you, grounded in established dietary science.
Supports Muscle Growth and Repair
Ground beef is an excellent source of high-quality protein, essential for building and repairing muscle tissue. A 100g serving provides 25.9g of protein, which is a substantial portion of the daily recommended intake for adults. This protein contains all nine essential amino acids, making it a complete protein source that effectively supports muscle synthesis. Including lean ground beef in your diet can help meet protein needs, especially important for active individuals or those aiming to maintain muscle mass as they age.
Boosts Iron and Zinc Intake
This lean ground beef is a significant contributor to essential mineral intake, particularly iron and zinc. A 100g serving supplies 2.7mg of iron, accounting for 15% of the Daily Value, which is vital for oxygen transport and preventing iron-deficiency anemia. Furthermore, it provides an impressive 5.6mg of zinc, meeting 51% of the Daily Value, a mineral crucial for immune function and wound healing. These minerals are more readily absorbed from animal sources, making ground beef an efficient dietary source.
Enhances Vitamin B12 Levels
Ground beef is an outstanding source of Vitamin B12, a nutrient critical for nerve function, red blood cell formation, and DNA synthesis. A 100g serving delivers 85% of the Daily Value for Vitamin B12. This vitamin is naturally found almost exclusively in animal products, making lean ground beef a key food for individuals to ensure adequate intake, especially those who may be at risk of deficiency. Regular consumption can help maintain neurological health and energy levels.
Promotes Satiety and Weight Management
The high protein content of lean ground beef can play a crucial role in promoting satiety, helping you feel fuller for longer after meals. With 25.9g of protein per 100g and a moderate calorie count of 182 calories, it can be a valuable component of a weight management strategy. Protein-rich foods are known to reduce appetite and decrease overall calorie intake, which can support weight loss or maintenance efforts. Pairing it with vegetables can further enhance the feeling of fullness.
Ground beef (93% lean, cooked) is a very good choice with a FoodScore of 78/100, primarily due to its high protein content and rich micronutrient profile.
How to eat it
Ground beef is a versatile and common staple in the American diet, typically serving as the protein base for numerous meals. It's often browned and crumbled for dishes like tacos, chili, or pasta sauces, or formed into patties for burgers and meatloaf. A standard serving size is around 3 ounces (85g), which provides a good portion of daily protein and essential nutrients. Its lean profile makes it suitable for various cooking methods without excessive fat.
For a balanced meal, combine cooked ground beef with plenty of non-starchy vegetables and a whole grain.
Drain any excess fat after browning to further reduce the saturated fat content of your dish.
Season ground beef with herbs and spices instead of high-sodium packets to control sodium intake.
Store raw ground beef in the coldest part of your refrigerator and cook within 1-2 days, or freeze for longer storage to maintain food safety.
Things to keep in mind
For most healthy adults, lean ground beef (93% lean) consumed in moderation as part of a balanced diet presents few widely documented cautions. Individuals with specific allergies to beef are rare but should avoid it. Those with certain medical conditions, such as kidney disease, may need to monitor protein intake, and should consult a healthcare provider. While lean, it still contains some saturated fat, so individuals managing cholesterol levels should balance intake with other lean protein sources and plant-based foods.
Yes, ground beef (93% lean) is considered a healthy food. It scores 78/100 on FoodScore, indicating a 'Very Good' nutritional profile. It's an excellent source of protein, providing 25.9g per 100g, and is rich in essential micronutrients like zinc (51% DV) and Vitamin B12 (85% DV). Its minimal processing (NOVA 1) also contributes to its health benefits.
Is ground beef (93% lean) good for muscle building?
Absolutely. Ground beef (93% lean) is highly beneficial for muscle building due to its high-quality protein content. A 100g serving contains 25.9g of complete protein, supplying all essential amino acids necessary for muscle repair and growth. It also provides iron and Vitamin B12, which support energy production and red blood cell formation, both crucial for physical performance and recovery.
Is ground beef (93% lean) considered ultra-processed?
No, ground beef (93% lean) is not considered ultra-processed. It falls under NOVA class 1, meaning it is an unprocessed or minimally processed food. This classification indicates that it retains its natural form and nutritional integrity, without the addition of industrial ingredients or extensive processing typically found in ultra-processed foods.
What's the best way to cook lean ground beef to keep it healthy?
To keep lean ground beef healthy, browning it in a non-stick pan without added oil is ideal. After cooking, drain any rendered fat to reduce its overall fat content, especially saturated fat. You can then use it in dishes like stir-fries, tacos, or pasta sauces, pairing it with plenty of vegetables for a balanced meal.
How does 93% lean ground beef compare to other types of ground beef nutritionally?
93% lean ground beef is significantly leaner than options like 80/20 or 85/15. It has a lower total fat content (8.5g per 100g) and less saturated fat (3.4g per 100g) compared to fattier varieties. This makes it a better choice for those monitoring fat intake while still providing the same high protein and micronutrient benefits.
Can ground beef (93% lean) be part of a weight loss diet?
Yes, ground beef (93% lean) can be a valuable component of a weight loss diet. Its high protein content (25.9g per 100g) promotes satiety, helping to reduce overall calorie intake and curb hunger. With 182 calories per 100g, it offers a nutrient-dense option that supports muscle mass during calorie restriction. Focus on appropriate portion sizes and pair it with fiber-rich vegetables.
What are some good plant-based alternatives to ground beef?
For those seeking plant-based alternatives, options like lentils, black beans, or textured vegetable protein (TVP) can mimic the texture and provide protein. Lentils and beans offer fiber, which ground beef lacks, while TVP is a versatile soy-based product. These can be used in similar recipes like chili, tacos, or pasta sauces to replace ground beef.