Calories in raw ground beef (95% lean).
137 kcal per 100 g.
At 95% lean, raw ground beef is within 20 kcal of raw chicken breast per 100 g, with about the same protein. The price difference between 80% and 95% lean buys roughly 120 kcal per 100 g.
Beef, ground, 95% lean meat / 5% fat, raw · SR Legacy (2018-04) · USDA FDC 171790
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 137 kcal | 137 kcal |
| Protein | 21.4 g | 21.4 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 5 g | 5 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 2.18 g | 2.18 g |
| Sodium | 66 mg | 66 mg |
| Salt (calculated from sodium) | 0.17 g | 0.17 g |
| Vitamin A (RAE) | 4 ug | 4 ug |
| Vitamin D (D2 + D3) | 0.1 ug | 0.1 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg | 0.17 mg |
| Vitamin K (phylloquinone) | 0.3 ug | 0.3 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.04 mg | 0.04 mg |
| Riboflavin | 0.15 mg | 0.15 mg |
| Niacin | 5.49 mg | 5.49 mg |
| Vitamin B6 | 0.39 mg | 0.39 mg |
| Folate, total | 5 ug | 5 ug |
| Vitamin B12 | 2.24 ug | 2.24 ug |
| Potassium | 346 mg | 346 mg |
| Calcium | 9 mg | 9 mg |
| Phosphorus | 198 mg | 198 mg |
| Magnesium | 22 mg | 22 mg |
| Iron | 2.38 mg | 2.38 mg |
| Zinc | 5.09 mg | 5.09 mg |
| Selenium | 17.4 ug | 17.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.08 mg | 0.08 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
The leanest mince here at 137 kcal per 100 g and 5 g of fat, with 15.6 g of protein for every 100 kcal — more than double the 80% row's 6.8. Leanness costs moisture: there is little fat to render, so 95% dries out quickly and is usually better cooked fast and served slightly under, or bound with something wet in a meatball or a sauce.
Logging this food
A 4 oz portion is 113 g raw and 155 kcal, which is a quarter-pound patty for the calories of a slice of bread and a half. Weigh the packet. This mince loses less to the pan than the fattier levels, so the raw and cooked figures sit closer together — 137 against 164 pan-browned — but crossing them still costs about a fifth.
Swaps and alternatives
There is nothing leaner in this family: 90% is 176 kcal per 100 g, 85% is 215 and 80% is 254. Against birds, raw ground chicken is 143 and 93% turkey 150, so 95% beef is leaner than both while carrying more iron. The swap that saves more than any of these is a smaller patty.
Compare related foods
- Raw ground beef (80% lean) — 254 kcal / 100 g
- A broiled 80% lean beef patty — 270 kcal / 100 g
- Pan-browned 80% lean ground beef — 246 kcal / 100 g
- Raw ground beef (85% lean) — 215 kcal / 100 g
- A broiled 85% lean beef patty — 250 kcal / 100 g
- Pan-browned 85% lean ground beef — 232 kcal / 100 g
- Raw ground beef (90% lean) — 176 kcal / 100 g
- A broiled 90% lean beef patty — 217 kcal / 100 g
- Pan-browned 90% lean ground beef — 204 kcal / 100 g
- A broiled 95% lean beef patty — 174 kcal / 100 g
- Pan-browned 95% lean ground beef — 164 kcal / 100 g