Beef, ground
Common food
Photo: Wikipedia
Ground beef is finely minced beef, typically from tougher cuts like chuck or round, offering a rich, savory, and meaty flavor with a tender, crumbly texture when cooked. It's a powerhouse of protein and provides essential nutrients like iron and B12, making it a staple for building muscle and energy. Its high fat content (especially in 80/20 blends) delivers deep flavor and juiciness, perfect for browning and forming the base of countless hearty dishes.
Calorie split: 40% protein · 0% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People adore ground beef for its unparalleled savory depth and ability to absorb seasonings, forming the flavorful foundation of comfort foods worldwide. Its affordability and ease of cooking make it a weeknight hero, transforming simple ingredients into satisfying meals like tacos, pasta sauce, and burgers.
⚠️ Watch-outs & how to enjoy it better
High in saturated fat and cholesterol, which may concern those managing heart health or blood lipids. To mitigate, choose leaner blends (90/10 or 93/7), drain excess fat after cooking, and pair with fiber-rich vegetables or whole grains. Also, be mindful of sodium in pre-seasoned mixes or when adding salt; use herbs, spices, and citrus to boost flavor instead.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in heme iron, which is highly absorbable.
- Provides essential vitamin B12 for nerve function.
- Contains zinc for immune health.
- Versatile base for high-protein, low-carb meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' is believed to originate from Hamburg, Germany, where minced beef patties were a local specialty before becoming an iconic American food.
Full nutrition (USDA data · scales with serving)
| Water | 56.3 g |
| Energy | 261 kcal |
| Protein | 25.6 g |
| Total lipid (fat) | 16.8 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 192 mg |
| Potassium, K | 302 mg |
| Sodium, Na | 381 mg |
| Zinc, Zn | 6.2 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 21.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.17 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 80.3 mg |
| Vitamin B-12 | 2.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.48 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 7.5 g |
| MUFA 16:1 | 0.61 g |
| MUFA 18:1 | 6.4 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.38 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 87.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What's the difference between ground beef, ground chuck, and ground round?
They refer to the cut of beef used. Ground chuck (from the shoulder) is typically 80/20 lean/fat, ideal for juicy burgers. Ground round (from the rear) is leaner, around 85/15 or 90/10, better for sauces or dishes where less grease is desired. 'Ground beef' can be a blend of various cuts.
How do I prevent ground beef from becoming tough or dry?
Avoid over-handling the meat when forming patties, as this compacts the proteins. Cook to the minimum safe internal temperature (160°F/71°C) but no longer. For sauces, simmer gently after browning. Using a higher-fat blend (like 80/20) also ensures juiciness.
Is ground beef safe to eat pink in the middle?
For safety, ground beef should always be cooked to an internal temperature of 160°F (71°C), as determined by a meat thermometer. Unlike whole steaks, the grinding process mixes surface bacteria throughout the meat, so a pink center may indicate it hasn't reached a safe temperature.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.61 kcal/g · 39% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.