Ground beef (93% lean) scores very well due to its high protein content and rich micronutrient profile, making it a valuable component of a balanced diet.
A 100g serving provides 25.9g of protein, contributing significantly to daily needs.
Excellent source of zinc, offering 51% of the Daily Value per 100g.
Rich in Vitamin B12, supplying 85% of the Daily Value in a 100g serving.
Minimally processed, classified as NOVA 1, indicating a whole food option.
With a FoodScore of 78/100, it is considered a very good nutritional choice.
Scores +18 points above the meat category average (60/100 across 47 foods).
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 primarily driven by its impressive protein content and dense micronutrient profile. With 25.9g of protein per 100g, it earns a substantial bonus, supporting muscle maintenance and satiety. It also receives significant bonuses for being an excellent source of essential micronutrients like iron (15% DV), zinc (51% DV), and Vitamin B12 (85% DV), which are crucial for various bodily functions. Furthermore, its classification as a NOVA 1 food means it is unprocessed or minimally processed, adding another 10 points to its score. Unlike many other foods, this lean ground beef incurs no penalties for added sugar, trans fats, or excessive sodium, contributing to its favorable nutritional standing. To achieve an even higher score, a food would typically need to offer significant amounts of fiber or a broader spectrum of vitamins and minerals, which are not primary strengths of meat products.
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, providing all essential amino acids necessary for muscle synthesis. A 100g serving contains 25.9g of protein, which is a significant portion of the daily recommended intake for adults. This makes it particularly beneficial for individuals looking to build or maintain muscle mass, as well as for post-exercise recovery. Research supports that adequate protein intake is crucial for sarcopenia prevention and overall physical performance. While beneficial, protein intake should be balanced with other macronutrients and overall calorie needs.
Boosts Energy and Red Blood Cell Formation
This lean ground beef is rich in both iron and Vitamin B12, two nutrients vital for energy metabolism and the production of red blood cells. A 100g serving provides 15% of the Daily Value for iron and a remarkable 85% of the Daily Value for Vitamin B12. Iron is a key component of hemoglobin, which transports oxygen throughout the body, while Vitamin B12 is essential for DNA synthesis and nerve function. Adequate intake of these nutrients helps prevent iron-deficiency anemia and megaloblastic anemia, which can cause fatigue and weakness. However, individuals with specific absorption issues may still require supplementation.
Enhances Immune Function
Ground beef is an outstanding source of zinc, a mineral critical for a robust immune system. A 100g serving delivers 51% of the Daily Value for zinc. Zinc plays a crucial role in immune cell development and function, wound healing, and DNA synthesis. Dietary guidelines emphasize the importance of zinc for cellular immunity and protecting the body against pathogens. While zinc is important, excessive intake from supplements can interfere with copper absorption, so it's best obtained from food sources.
Promotes Satiety and Weight Management
The high protein content of lean ground beef can significantly contribute to feelings of fullness and satiety. With 25.9g of protein per 100g, consuming ground beef can help reduce overall calorie intake by keeping you feeling satisfied for longer, which is beneficial for weight management. Protein has a higher thermic effect of food compared to carbohydrates and fats, meaning the body expends more energy to digest it. This makes lean ground beef a valuable food for those aiming to control their appetite and manage their weight, provided it's part of a calorie-controlled diet.
Ground beef (93% lean) scores very well due to its high protein content and rich micronutrient profile, making it a valuable component of a balanced diet.
How to eat it
Lean ground beef is a versatile staple in American diets, commonly used in dishes like tacos, chili, pasta sauces, and burgers. Its savory flavor and adaptable texture make it suitable for a wide range of preparations, from quick weeknight meals to more elaborate culinary creations. A typical serving size is 3 ounces (approximately 85g) cooked, which provides a good balance of protein and essential nutrients without excessive fat. It's often paired with vegetables, grains, or legumes to create nutritionally complete meals.
When cooking, drain any excess fat after browning to further reduce the saturated fat content of your meal.
Combine ground beef with finely chopped vegetables like mushrooms, carrots, or bell peppers to boost fiber and micronutrient intake.
Use lean ground beef in homemade sauces or casseroles to control sodium levels, as many pre-made options are high in salt.
For a balanced meal, pair ground beef with whole grains like brown rice or quinoa, and a generous serving of non-starchy vegetables.
Things to keep in mind
For most healthy adults, lean ground beef consumed in moderation as part of a balanced diet presents few widely documented cautions. Individuals with alpha-gal syndrome, a rare allergy to red meat, should avoid ground beef. Those with certain kidney conditions may need to monitor their protein intake, including from ground beef, under medical guidance. While lean ground beef is lower in saturated fat than fattier cuts, individuals managing cardiovascular health should still consume it as part of a diet rich in plant-based foods and healthy fats. Always ensure ground beef is cooked to a safe internal temperature to prevent foodborne illness.
Yes, ground beef (93% lean) is considered a healthy food. It provides a dense source of protein (25.9g per 100g) and essential micronutrients like zinc (51% DV) and Vitamin B12 (85% DV). Its minimal processing (NOVA 1) and lack of added sugars or trans fats contribute to its high FoodScore of 78/100, indicating a nutritious choice for most diets.
Is ground beef (93% lean) good for weight loss?
Lean ground beef can be beneficial for weight loss due to its high protein content. Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. With 25.9g of protein per 100g and 182 calories, it offers a satisfying and nutrient-rich option that can fit into a calorie-controlled diet when consumed in appropriate portions.
Is ground beef (93% lean) ultra-processed?
No, ground beef (93% lean) is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates that it retains its natural integrity and does not contain additives, preservatives, or other substances typically found in ultra-processed foods.
What is the best way to cook ground beef (93% lean)?
The best way to cook lean ground beef often involves browning it in a pan over medium-high heat, breaking it up with a spoon until cooked through and no longer pink. Since it's lean, you may not need to drain much fat. It's versatile for dishes like tacos, chili, or pasta sauces, and can also be formed into patties for lean burgers.
What are good alternatives to ground beef (93% lean)?
Good alternatives to lean ground beef include ground turkey or chicken for a similar texture and lean protein profile. For plant-based options, lentils, black beans, or textured vegetable protein (TVP) can be used in many recipes that call for ground beef, offering fiber and plant-based nutrients.
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 varieties like 80/20. This makes it a lower-calorie and lower-fat option, which can be beneficial for heart health and weight management. While fattier cuts may offer more flavor, the leaner option is nutritionally superior for regular consumption.
Does ground beef (93% lean) contain omega-3 fatty acids?
While ground beef does contain some fatty acids, 93% lean ground beef is not a significant source of omega-3 fatty acids, with 0g reported per 100g. For meaningful omega-3 intake, focus on fatty fish like salmon, flaxseeds, chia seeds, or walnuts. Some grass-fed beef may contain slightly higher levels, but it's generally not a primary source for essential fatty acids.