Beef, grass-fed, ground, raw
FDC 168608oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · -6 vs Beef medianGrass-fed ground beef scores 48 of 100 on the Nutrient Density Score, a Fair rating and 33rd of 60 in the Beef category, sitting below the group's median of 54. Protein is the clear strength at 39% DV, with iron contributing another 11% DV, reflecting the lean, high-protein character of grass-fed beef.
It is ground for burgers, meatballs, or a browned base for chili and pasta sauce, sold raw by the ounce for home cooking. Saturated fat comes in at 5.3 g per 100 g, comparatively restrained for ground beef, though anyone tracking density specifically will find leaner grinds like 90% lean ground beef rank higher within the same category.
See how this score is calculated, build a plate around beef, grass-fed, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | 10% |
| Total fat | 13 g | 16% |
| Saturated fat | 5.3 g | 27% |
| Cholesterol | 62 mg | 21% |
| Sodium | 68 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 39% |
| Potassium | 289 mg | 6% |
| Calcium | 12 mg | 1% |
| Iron | 2 mg | 11% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.35 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | 11% |
| Total fat | 14 g | 18% |
| Saturated fat | 6 g | 30% |
| Cholesterol | 70 mg | 23% |
| Sodium | 77 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 44% |
| Potassium | 327 mg | 7% |
| Calcium | 14 mg | 1% |
| Iron | 2.2 mg | 12% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.4 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 168608Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the beef median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Beef, variety meats and by-products, thymus, rawDensity 50 vs 48Beef, ground, unspecified fat content, cookedDensity 51 vs 48Beef, ground, 90% lean meat / 10% fat, rawDensity 54 vs 48Original analysis by NutriVerdict
In the kitchen and how to use it
Grass-fed ground beef cooks up leaner and slightly less juicy than conventional ground beef, so it benefits from not overcooking, a quick sear in a hot pan or on the grill keeps burgers and meatballs from drying out. Its flavor is often described as more mineral or "beefier" than grain-finished beef. It works the same way in the kitchen as any ground beef: shaped into burgers and meatballs, browned for tacos and chili, or simmered into a Bolognese-style sauce, and it pairs naturally with onions, garlic, and tomato-based sauces that add moisture back in.
Buy it as close to your cooking date as possible, or freeze it right away since ground beef spoils faster than whole cuts due to its greater surface area; thaw it in the refrigerator rather than on the counter. At 198 calories per oz-based serving (113 g) with 19.4 g protein and 39% of the Daily Value for protein per 100 g, it's a straightforward way to build a meal around a lean protein source, and its low sodium content (68 mg per 100 g) means most of the salt in a finished dish comes from what you add during cooking.
Frequently asked questions about beef, grass-fed
How many calories are in grass-fed ground beef?
Raw grass-fed ground beef has 198 calories per 113 g serving, based on 100 g values.
Is grass-fed ground beef a good source of protein?
Yes, it provides about 39% of the Daily Value for protein per 100 g, with 19.4 g protein per 100 g.
How do you cook grass-fed ground beef without drying it out?
Because it's leaner, a quick sear over high heat without overcooking helps keep burgers, meatballs, or crumbles from becoming dry.