Beef, ground, 95% lean meat / 5% fat, raw
FDC 171790oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +13 vs Beef medianRaw 95% lean ground beef scores 67 of 100 for nutrient density, a Good band result ranking 20th of 60 within Beef, well above the category median of 54. Protein dominates at 43% DV in the excellent tier, with iron adding 13% DV in the good tier.
This leaner grind works for burgers, meatballs, or a taco filling where less rendered fat is wanted, and a four-ounce (113 g) raw portion is a typical single serving before cooking shrinkage. At just 5 g of fat and 66 mg of sodium per 100 g, it's a lighter option than standard ground beef, though the lower fat content means it can turn dry if cooked past medium.
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 | 137 kcal | 7% |
| Total fat | 5 g | 6% |
| Saturated fat | 2.2 g | 11% |
| Cholesterol | 62 mg | 21% |
| Sodium | 66 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 21 g | 43% |
| Potassium | 346 mg | 7% |
| Calcium | 9 mg | 1% |
| Iron | 2.4 mg | 13% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.17 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | 8% |
| Total fat | 5.6 g | 7% |
| Saturated fat | 2.5 g | 12% |
| Cholesterol | 70 mg | 23% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 24 g | 48% |
| Potassium | 391 mg | 8% |
| Calcium | 10 mg | 1% |
| Iron | 2.7 mg | 15% |
| Magnesium | 25 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 171790Original 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, chuck for stew, separable lean and fat, choice, rawDensity 69 vs 67Beef, chuck for stew, separable lean and fat, all grades, rawDensity 71 vs 67Beef, ground, 97% lean meat / 3% fat, loaf, cooked, bakedDensity 72 vs 67Original analysis by NutriVerdict
In the kitchen and how to use it
This extra-lean ground beef has little visible fat marbling, so it cooks up firmer and less juicy than fattier ground beef, making it a good match for dishes with added moisture such as chili, meat sauce, stuffed peppers or meatloaf with a binder like breadcrumbs and egg. For burgers or meatballs, a bit of oil, broth or grated onion helps keep the finished patty from drying out on the grill or in the pan. Its clean beef flavor also works well seasoned simply with garlic, cumin and chili for tacos.
Buy it well-chilled and use within a day or two, or freeze flat in portions for quick thawing; cook ground beef to a safe internal temperature since grinding distributes any bacteria throughout the meat. A 4 oz raw serving has 137 calories with 21.4 g of protein and just 5 g of fat, and sodium is naturally low at 66 mg per 100 g, making it a lean base for a protein-forward dinner alongside vegetables, rice or pasta. It also delivers 43% DV protein and 13% DV iron per 100 g.
Frequently asked questions about beef, ground
How many calories are in 95% lean ground beef?
A raw 4 oz serving (113 g) has 137 calories, with 21.4 g of protein and 5 g of fat.
Is 95% lean ground beef a good source of iron?
Yes, it provides 13% DV iron per 100 g along with 43% DV protein, making it a lean, protein-dense red meat option.
How do you keep extra-lean ground beef from drying out?
Add a little oil, broth or grated onion when forming patties or meatballs, since this cut has very little fat to keep it moist on its own.