Beef, ground, 70% lean meat / 30% fat, patty cooked, pan-broiled
Whole food · Beef Products
Photo: Wikipedia
A juicy, pan-seared patty made from 70% lean ground beef, delivering a rich, beefy flavor with a satisfyingly crisp exterior and tender, fatty interior. Each 100g serving packs 22.86g of high-quality protein and 15.54g of fat, providing a substantial, zero-carb energy source.
Calorie split: 40% protein · 0% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People adore its deep, savory umami flavor and the satisfying sizzle and aroma from pan-broiling. It's a culinary workhorse, forming the beloved core of countless global comfort foods from burgers to meatballs.
⚠️ Watch-outs & how to enjoy it better
The 30% fat content makes it high in saturated fat and calories, which may concern those monitoring heart health or calorie intake. To enjoy it wisely, practice portion control (opt for a single patty), drain excess fat after cooking, and pair it with fiber-rich vegetables like broccoli or a side salad to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in bioavailable heme iron and zinc
- Provides essential B vitamins, especially B12
- Zero carbohydrates, suitable for ketogenic diets
- High satiety from protein and fat content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' likely derives from Hamburg, Germany, where a similar style of minced beef steak was popular before German immigrants brought the concept to the United States.
Full nutrition (USDA data · scales with serving)
| Water | 59.4 g |
| Energy | 238 kcal |
| Energy | 995 kj |
| Protein | 22.9 g |
| Total lipid (fat) | 15.5 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 194 mg |
| Potassium, K | 308 mg |
| Sodium, Na | 92.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 19.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 70.1 mg |
| Betaine | 9.1 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 | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 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) | 2.8 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 | 0.49 g |
| SFA 15:0 | 0.08 g |
| SFA 16:0 | 3.5 g |
| SFA 17:0 | 0.18 g |
| SFA 18:0 | 1.8 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 7.3 g |
| MUFA 14:1 | 0.15 g |
| MUFA 16:1 | 0.61 g |
| MUFA 17:1 | 0.16 g |
| MUFA 18:1 | 6.5 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.33 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 | 1.3 g |
| Fatty acids, total trans-monoenoic | 1.3 g |
| TFA 18:1 t | 1.3 g |
| Cholesterol | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.88 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.59 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.89 g |
| Tyrosine | 0.70 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.74 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 0.92 g |
FAQ
What does 'pan-broiled' mean?
Pan-broiling is a dry-heat cooking method where the beef patty is cooked in a skillet or on a griddle over medium-high heat, using its own fat for frying. It creates a flavorful, caramelized crust.
Why is it 0g carbs and sugar?
Pure ground beef contains no carbohydrates. The values reflect the raw ingredient; any carbs in a final dish would come from added ingredients like buns, sauces, or fillers.
Is this the same as a hamburger patty?
Yes, this is the basic composition of a classic hamburger patty. The specific fat-to-lean ratio (70/30) is chosen for maximum juiciness and flavor in the final cooked burger.
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 2.38 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: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.