Beef, ground, 90% lean meat / 10% fat, raw
FDC 174030oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 54 · +0 vs Beef medianRaw 90% lean ground beef scores 54 of 100, a Fair rating that ranks it 30th of 60 in the Beef category, right at the category's median. Protein is the clear standout at an excellent 40% DV, with iron contributing a further 12% DV, all within 176 calories per 100 grams.
This lean grind is the everyday choice for burgers, meatloaf, and pan-browned taco or pasta fillings, and it renders noticeably less fat than an 80/20 blend during cooking. A standard ounce portion fits into most main dishes, and sodium is modest at 66 mg per 100 g in its raw state before any added salt. With no flagged limits and a score matching the category median, it's a solidly average performer among beef cuts rather than a standout in either direction.
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 | 176 kcal | 9% |
| Total fat | 10 g | 13% |
| Saturated fat | 3.9 g | 20% |
| Cholesterol | 65 mg | 22% |
| Sodium | 66 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 20 g | 40% |
| Potassium | 321 mg | 7% |
| Calcium | 12 mg | 1% |
| Iron | 2.2 mg | 12% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.17 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 199 kcal | 10% |
| Total fat | 11 g | 14% |
| Saturated fat | 4.4 g | 22% |
| Cholesterol | 73 mg | 24% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 23 g | 45% |
| Potassium | 363 mg | 8% |
| Calcium | 14 mg | 1% |
| Iron | 2.5 mg | 14% |
| Magnesium | 23 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 174030Original 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, pancreas, cooked, braisedDensity 56 vs 54Beef, variety meats and by-products, tripe, cooked, simmeredDensity 59 vs 54Beef, variety meats and by-products, tripe, rawDensity 60 vs 54Original analysis by NutriVerdict
In the kitchen and how to use it
90% lean ground beef sits between the richer 80% blends and the driest 93-96% varieties, giving it enough fat to stay juicy when formed into burgers or meatballs while still browning cleanly for tacos, chili and pasta sauces. It holds its shape well on the grill or in a skillet and doesn't require draining as much fat as fattier blends, which makes it a common choice for weeknight dishes where less cleanup matters. Its flavor is straightforwardly beefy without the heaviness of fattier grinds, so it takes seasoning well whether that is a simple salt-and-pepper burger or a spiced taco filling.
Raw ground beef should be used within a day or two of purchase or frozen promptly, and always cooked to a safe internal temperature given how much surface area grinding exposes to bacteria. At 176 calories per 100 grams it is leaner than most ground beef blends, and it delivers 40% of the Daily Value for protein along with 12% for iron per 100 grams, making it a solid base for building a protein-forward dinner such as a burger, meatloaf, or a beef and vegetable stir-fry without an oversized calorie load.
Frequently asked questions about beef, ground
How many calories are in 90% lean ground beef?
Raw 90% lean ground beef has 176 calories per 100 grams, leaner than most other ground beef blends.
Is 90% lean ground beef a good source of protein?
Yes, it provides 40% of the Daily Value for protein per 100 grams, plus 12% for iron.
What is 90% lean ground beef best used for?
It works well in burgers, meatballs, tacos and pasta sauces, browning cleanly with less fat to drain off than fattier blends.