Beef, ground, 70% lean meat / 30% fat, raw
FDC 168652oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 28 · -26 vs Beef median70/30 ground beef's fat content pulls its Nutrient Density Score down to 28 of 100, a Low band ranking it 48th of 60 in Beef, below the category's median score of 54. Protein still registers an excellent 29% DV, but the higher fat ratio caps how much nutrient density it can pack into its 332 calories per 100 g.
This is standard grocery ground beef, browned for burgers, tacos or bolognese, with a 113 g serving used as the reference here. The honest caveat: it's high in saturated fat at 11.8 g per 100 g, and 75% lean ground beef scores higher in this category if a leaner option is the goal.
See how this score is calculated, build a plate around beef, ground, 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 | 332 kcal | 17% |
| Total fat | 30 g | 38% |
| Saturated fat | 12 g | 59% |
| Cholesterol | 78 mg | 26% |
| Sodium | 66 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 14 g | 29% |
| Potassium | 218 mg | 5% |
| Calcium | 24 mg | 2% |
| Iron | 1.6 mg | 9% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.17 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 375 kcal | 19% |
| Total fat | 34 g | 43% |
| Saturated fat | 13 g | 67% |
| Cholesterol | 88 mg | 29% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 33% |
| Potassium | 246 mg | 5% |
| Calcium | 27 mg | 2% |
| Iron | 1.9 mg | 10% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4.5 µg | 1% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 168652Original 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, carcass, separable lean and fat, choice, rawDensity 31 vs 28Beef, cured, corned beef, brisket, rawDensity 31 vs 28Beef, ground, 75% lean meat / 25% fat, rawDensity 31 vs 28Original analysis by NutriVerdict
In the kitchen and how to use it
70/30 ground beef is the fattiest common grind sold at the meat counter, prized for burgers, meatballs and meatloaf where the extra fat bastes the meat from within and keeps it juicy through high-heat cooking like grilling or pan-searing. Because so much fat renders out during cooking, cooks often drain or blot it after browning for dishes like tacos, chili or a bolognese sauce, and it is generally not the grind of choice for lean preparations like stuffed peppers where the fat cannot easily drain away.
Buy it as close to your cooking day as possible and keep it refrigerated, using or freezing it within a day or two since raw ground meat spoils faster than whole cuts. Raw, a 113 g (about 4 oz) portion has 332 calories, 30 g of fat and 14.4 g of protein, 29% DV, so it delivers a solid amount of protein per serving but with considerably more fat and calories than a leaner grind, which is worth factoring in when planning a meal around it.
Frequently asked questions about beef, ground
How many calories are in 70/30 ground beef?
A raw 113 g (about 4 oz) portion has 332 calories.
What is 70/30 ground beef best used for?
Its higher fat content suits burgers, meatballs and meatloaf, where the fat bastes the meat and keeps it juicy during cooking.
Is 70/30 ground beef a good source of protein?
Yes, it provides 14.4 g of protein per 113 g raw serving, 29% of the Daily Value, alongside a higher fat content than leaner grinds.