Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked
Whole food · Beef Products
Photo: Wikipedia
This is a classic, richly marbled ground beef loaf, baked until firm with a savory, beefy crust. The 30% fat content delivers a juicy, tender texture and deep flavor, making it a staple for hearty comfort meals. Nutritionally, it's a dense source of protein and calories, with virtually no carbohydrates.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People adore its robust, umami-rich flavor and satisfying, melt-in-your-mouth texture that forms the backbone of countless comfort foods. Its ability to absorb seasonings and pair with everything from pasta to potatoes makes it a kitchen workhorse.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat and calorie density require mindful portioning, especially for those managing heart health or calorie intake. To counteract, pair with large servings of fibrous vegetables (like roasted broccoli or a side salad) to add volume and nutrients without excessive calories, and consider draining excess fat after cooking.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides essential nutrients like iron, zinc, and B12.
- High satiety factor from protein and fat combination.
- Versatile base for many global cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' derives from Hamburg, Germany, where minced beef patties were a popular dish in the 19th century before being adapted worldwide.
Full nutrition (USDA data · scales with serving)
| Water | 58.4 g |
| Energy | 241 kcal |
| Energy | 1007 kj |
| Protein | 23.9 g |
| Total lipid (fat) | 15.4 g |
| Ash | 0.88 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 166 mg |
| Potassium, K | 241 mg |
| Sodium, Na | 73.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 19.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.17 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.51 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 73.2 mg |
| Betaine | 9.5 mg |
| Vitamin B-12 | 2.5 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) | 2.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 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 | 0.34 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 3.6 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 7.3 g |
| MUFA 14:1 | 0.12 g |
| MUFA 16:1 | 0.48 g |
| MUFA 17:1 | 0.12 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.36 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 | 0.04 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 | 1.2 g |
| Fatty acids, total trans-monoenoic | 1.2 g |
| TFA 18:1 t | 1.2 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.92 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.0 g |
| Methionine | 0.61 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.73 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.78 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 0.95 g |
FAQ
What does '70% lean / 30% fat' mean?
It means the raw weight is 70% muscle tissue (lean meat) and 30% fat. This higher fat ratio is ideal for dishes where moisture and flavor are key, like meatloaf or burgers, as the fat melts during cooking, preventing dryness.
Is this the same as regular ground beef?
It is a specific grade of ground beef. Most ground beef sold is 80/20 or 85/15. The 70/30 ratio is fattier, making it particularly suited for baking or frying where you want maximum juiciness and flavor, but it will shrink more during cooking.
How should I store and reheat leftovers?
Store cooked ground beef in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a skillet over medium heat or in the microwave, adding a splash of broth or water to restore moisture.
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 2.41 kcal/g · 40% 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: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.