Beef, ground, 93% lean meat / 7% fat, raw
FDC 173110oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 62 · +8 vs Beef medianRaw 93% lean ground beef scores 62 of 100, a Good band ranking 24th of 60 in Beef, above the category's median of 54. Protein drives the number, at 42% DV, with iron contributing another 13% DV.
This lean grind is a standard choice for burgers, meatballs, and pan sauces, with a typical 3-ounce, 113-gram portion used for tracking. Sold raw, it needs to be cooked to a safe internal temperature before eating, and at 66 milligrams of sodium per 100 grams it is naturally low in salt until seasoning is added.
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 | 152 kcal | 8% |
| Total fat | 7 g | 9% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 63 mg | 21% |
| Sodium | 66 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 21 g | 42% |
| Potassium | 336 mg | 7% |
| Calcium | 10 mg | 1% |
| Iron | 2.3 mg | 13% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.17 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | 9% |
| Total fat | 7.9 g | 10% |
| Saturated fat | 3.3 g | 16% |
| Cholesterol | 71 mg | 24% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 24 g | 47% |
| Potassium | 380 mg | 8% |
| Calcium | 11 mg | 1% |
| Iron | 2.6 mg | 15% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4.5 µg | 1% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 173110Original 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, brain, rawDensity 63 vs 62Beef, New Zealand, imported, ribs prepared, rawDensity 66 vs 62Beef, New Zealand, imported, knuckle, cooked, fast friedDensity 67 vs 62Original analysis by NutriVerdict
In the kitchen and how to use it
93% lean ground beef is the everyday choice for burgers, meatloaf, tacos, chili, and pasta sauces. It browns well in a hot skillet, releasing less fat than fattier grinds, so a little oil in the pan helps keep it from sticking, and its leaner ratio means less shrinkage during cooking compared to 80/20 blends.
Look for beef that is bright red with little fat pooling in the package, and keep raw ground beef refrigerated for only a day or two before cooking, or freeze it right away. At 152 calories per 100 g raw with protein at 42% of the Daily Value, it's a lean protein to build a weeknight dinner around, browned and folded into rice bowls, stuffed peppers, or a simple skillet sauce.
Frequently asked questions about beef, ground
How many calories are in 93% lean ground beef?
Raw 93% lean ground beef has 152 calories per 100 g.
Is 93% lean ground beef a good source of protein?
Yes, it provides 20.8 g of protein per 100 g, or 42% of the Daily Value.
How do you store raw ground beef?
Keep it refrigerated and use within a day or two, or freeze it promptly, since ground beef spoils faster than whole cuts.