Beef, ground, 97% lean meat / 3% fat, raw
FDC 173111oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · +21 vs Beef medianThis 97% lean ground beef scores a Strong 75 of 100, ranking 12 of 60 in the Beef category where the median sits at 54, showing how far above typical beef this ultra-lean grind performs. Raw, it runs just 121 calories per 100 grams, with protein supplying 44% of the Daily Value, an excellent tier, and iron contributing 14%, a good result.
This lean grind works well in dishes where you want beef flavor without much rendered fat, such as chili, stuffed peppers, or a quick skillet taco filling, though the lack of fat means it can dry out if overcooked. A 113 gram raw portion is the reference serving here. It scores well above the Beef category median of 54, so no swap is needed for shoppers seeking a leaner option.
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 | 121 kcal | 6% |
| Total fat | 3 g | 4% |
| Saturated fat | 1.5 g | 7% |
| Cholesterol | 60 mg | 20% |
| Sodium | 66 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 44% |
| Potassium | 357 mg | 8% |
| Calcium | 8 mg | 1% |
| Iron | 2.4 mg | 14% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.17 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | 7% |
| Total fat | 3.4 g | 4% |
| Saturated fat | 1.7 g | 8% |
| Cholesterol | 68 mg | 23% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 25 g | 50% |
| Potassium | 403 mg | 9% |
| Calcium | 9 mg | 1% |
| Iron | 2.8 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 173111Original 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, grass-fed, strip steaks, lean only, rawDensity 77 vs 75Beef, variety meats and by-products, heart, rawDensity 78 vs 75Beef, variety meats and by-products, heart, cooked, simmeredDensity 79 vs 75Original analysis by NutriVerdict
In the kitchen and how to use it
Ground beef labeled 97% lean is about as lean as ground beef gets, with a texture closer to ground turkey than a standard 80/20 blend, and it browns quickly with very little rendered fat left in the pan. It works in tacos, meatloaf, stuffed peppers, and pasta sauces, though because it has so little fat to keep it moist, many cooks add a splash of broth, diced onion, or a bit of oil to the pan to prevent it from turning dry and crumbly while cooking. It's less suited to burgers on its own, since burger patties typically rely on fat for juiciness.
Look for bright red color without graying patches and packaging free of excess liquid, and keep raw ground beef refrigerated for use within a day or two, or freeze it in flat portions for quicker thawing. At 121 calories per 113-gram, or 4-ounce, portion, with 22 grams of protein (44% DV) and just 3 grams of fat, 97% lean ground beef is a way to work a familiar beef flavor into a lower-fat meal, and it also carries 14% DV for iron. Its low sodium (66 milligrams per 100 grams) means most of a dish's seasoning will come from what's added during cooking.
Frequently asked questions about beef, ground
How many calories are in 97% lean ground beef?
A 113-gram (4-ounce) portion of raw 97% lean ground beef has 121 calories, with 22 grams of protein and 3 grams of fat.
Is 97% lean ground beef a good source of iron?
Yes, it provides 14% of the Daily Value for iron per 100 grams, along with 44% DV for protein.
Why does very lean ground beef dry out when cooking?
With only 3 grams of fat per 113 grams, there's little rendered fat to keep the meat moist, so adding broth, onion, or a bit of oil helps.