Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned
Whole food · Beef Products
Photo: Wikipedia
This is the workhorse of the ground beef world: crumbles of 70/30 beef, browned in a pan until deeply savory and caramelized. The high fat content renders out during cooking, leaving behind rich, beefy morsels with a satisfying, slightly chewy texture. It delivers a substantial protein punch (25.56g per 100g) and a significant calorie load (270 kcal), making it a dense source of energy and essential nutrients like iron and B12.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People love it for its unmatched, deep beefy flavor that forms the savory foundation of countless comfort foods. Its versatility is legendary—it seamlessly transforms into tacos, pasta sauces, casseroles, and burgers, making it a reliable and satisfying staple in kitchens worldwide.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content (17.86g per 100g) is a consideration for those monitoring heart health or calorie intake. To counteract this, you can drain the rendered fat after browning, use it as a component in dishes with plenty of vegetables (like a chili or bolognese), or opt for leaner grinds in certain recipes. It is also not suitable for low-fat or plant-based diets.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in heme iron, which is more easily absorbed than plant-based iron.
- Provides significant amounts of zinc and B vitamins, especially B12.
- The high fat content enhances satiety and the absorption of fat-soluble vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' is believed to derive from Hamburg, Germany, where minced beef patties called 'Hamburg steak' were a popular dish among sailors in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 55.8 g |
| Energy | 270 kcal |
| Energy | 1131 kj |
| Protein | 25.6 g |
| Total lipid (fat) | 17.9 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 328 mg |
| Sodium, Na | 96.0 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 21.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.19 mg |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.81 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 78.3 mg |
| Betaine | 10.1 mg |
| Vitamin B-12 | 2.8 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 |
| Vitamin A, IU | 9.0 iu |
| 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), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.9 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 | 0.29 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 3.6 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 8.4 g |
| MUFA 14:1 | 0.10 g |
| MUFA 16:1 | 0.40 g |
| MUFA 17:1 | 0.10 g |
| MUFA 18:1 | 3.9 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.01 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 |
| Fatty acids, total trans | 1.1 g |
| Fatty acids, total trans-monoenoic | 1.1 g |
| TFA 18:1 t | 1.1 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.99 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.66 g |
| Cystine | 0.26 g |
| Phenylalanine | 1.00 g |
| Tyrosine | 0.79 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.83 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Serine | 1.0 g |
FAQ
What does '70/30' mean on ground beef?
It refers to the lean-to-fat ratio by weight. This package is 70% lean muscle meat and 30% fat, which is considered a higher-fat grind, ideal for juicy burgers and rich sauces where fat equals flavor.
Why does so much fat render out when I cook it?
The high fat content (30%) is designed to melt during cooking, basting the meat to keep it moist and adding flavor. For a less greasy result, you can drain the excess fat after browning.
Is this the same as 'ground beef' or 'hamburger meat'?
Yes, they are generally synonymous. 'Ground beef' is the standard term, while 'hamburger meat' is often used colloquially, especially in the US, and may sometimes imply it's intended for making hamburgers.
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 2.70 kcal/g · 38% 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: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.