Beef, ground, 80% lean meat / 20% fat, raw
FDC 174036oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 37 · -17 vs Beef medianThis 80/20 ground beef scores 37 of 100 and ranks 43rd of 60 in the Beef category, below the median of 54, though it still delivers excellent protein at 34% DV and a good 11% DV of iron per serving.
It's the standard patty and taco-filling beef, with a 113 g raw portion as the serving reference. The 20% fat content brings 7.6 g of saturated fat per 100 g along with it, and leaner cuts like beef tongue rank higher in this dataset if a denser protein-to-fat ratio is the priority.
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 | 254 kcal | 13% |
| Total fat | 20 g | 26% |
| Saturated fat | 7.6 g | 38% |
| Cholesterol | 71 mg | 24% |
| Sodium | 66 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 17 g | 34% |
| Potassium | 270 mg | 6% |
| Calcium | 18 mg | 1% |
| Iron | 1.9 mg | 11% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.17 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 287 kcal | 14% |
| Total fat | 23 g | 29% |
| Saturated fat | 8.6 g | 43% |
| Cholesterol | 80 mg | 27% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 39% |
| Potassium | 305 mg | 6% |
| Calcium | 20 mg | 2% |
| Iron | 2.2 mg | 12% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4.5 µg | 1% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174036Original 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, tongue, cooked, simmeredDensity 38 vs 37Beef, ground, patties, frozen, cooked, broiledDensity 39 vs 37Beef, variety meats and by-products, tongue, rawDensity 40 vs 37Original analysis by NutriVerdict
In the kitchen and how to use it
This 80/20 ground beef has a coarser texture and higher fat content than leaner blends, and that fat is what keeps burgers, meatballs, and meatloaf juicy and flavorful as they cook, since leaner grinds can dry out on a hot grill. It's commonly formed into patties for burgers, browned and crumbled for tacos, chili, or a Bolognese sauce, or mixed with rice and vegetables as a filling for stuffed peppers or cabbage rolls, and its higher fat content also makes it a good candidate for rendering down into a flavorful base for gravy.
Keep it refrigerated and cook or freeze it within a couple of days of purchase, and always cook ground beef to a safe internal temperature, since grinding exposes far more surface area to bacteria than a whole cut of meat does. At 254 calories and 17.2g protein per 100g (34% DV), it's a protein-focused ingredient to build a meal around, with 20g fat per 100g contributing to its flavor and moisture once cooked down in a pan or on the grill. It also provides iron at 11% DV per 100g, and sodium is naturally low at 66mg per 100g before any seasoning, taco spice, or sauce is added at the stove.
Frequently asked questions about beef, ground
How many calories are in 80/20 ground beef?
It has 254 calories per 100g, or about 287 calories in a raw 113g (4oz) portion.
Is ground beef a good source of protein?
Yes, it provides 17.2g protein per 100g, meeting 34% DV.
How should raw ground beef be stored?
Refrigerate it and use within a couple of days, or freeze it promptly, and always cook it to a safe internal temperature.