Beef, ground, 70% lean meat / 30% fat, raw
Whole food · Beef Products
Photo: Wikipedia
This is the workhorse of the American kitchen: coarsely ground beef with a generous 30% fat content, delivering a deep, beefy flavor and a juicy, crumbly texture when cooked. Nutritionally, it's a powerhouse of protein and energy-dense fats, but contains zero carbohydrates, making it a staple for high-protein, low-carb diets.
Calorie split: 18% protein · 0% carbs · 82% fat
↓ Full nutrition💚 Why it's loved
People love it for its unmatched, rich beefy flavor and satisfying juiciness, which come from the higher fat content. It's the ultimate versatile base for countless comfort foods, from weeknight tacos to hearty Sunday bolognese.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content means it's calorie-dense and should be consumed in moderation, especially by those monitoring heart health or calorie intake. To counteract, drain excess rendered fat after cooking and balance meals with large portions of vegetables and fiber-rich sides like whole grains.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in bioavailable heme iron, crucial for energy and red blood cell health.
- Provides essential B vitamins, especially B12, for nerve function and metabolism.
- High in zinc, supporting immune system health and wound healing.
- Contains conjugated linoleic acid (CLA), a naturally occurring fatty acid studied for health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 70/30 ratio is often preferred by competitive eaters and for making the juiciest smash burgers, as the high fat content renders out to create an incredible crust while keeping the interior moist.
Full nutrition (USDA data · scales with serving)
| Water | 54.3 g |
| Energy | 332 kcal |
| Energy | 1389 kj |
| Protein | 14.3 g |
| Total lipid (fat) | 30.0 g |
| Ash | 0.70 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 | 1.6 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 132 mg |
| Potassium, K | 218 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 13.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.15 mg |
| Niacin | 3.4 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 46.8 mg |
| Betaine | 8.5 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 14.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 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 | 11.8 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 | 0.02 g |
| SFA 14:0 | 0.92 g |
| SFA 15:0 | 0.15 g |
| SFA 16:0 | 6.5 g |
| SFA 17:0 | 0.34 g |
| SFA 18:0 | 3.4 g |
| SFA 20:0 | 0.02 g |
| Fatty acids, total monounsaturated | 14.2 g |
| MUFA 14:1 | 0.26 g |
| MUFA 16:1 | 1.1 g |
| MUFA 17:1 | 0.26 g |
| MUFA 18:1 | 11.5 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.70 g |
| PUFA 18:2 | 0.58 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 g |
| PUFA 18:3 n-6 c,c,c | 0.02 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 | 1.8 g |
| Fatty acids, total trans-monoenoic | 1.8 g |
| TFA 18:1 t | 1.8 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.56 g |
| Isoleucine | 0.63 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.37 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.56 g |
| Tyrosine | 0.44 g |
| Valine | 0.70 g |
| Arginine | 0.93 g |
| Histidine | 0.47 g |
| Alanine | 0.90 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.97 g |
| Proline | 0.73 g |
| Serine | 0.57 g |
| Hydroxyproline | 0.27 g |
FAQ
What does '70% lean' actually mean?
It means that by weight, 70% of the product is lean muscle tissue (protein) and 30% is fat. It's one of the fattier ground beef options available.
Is this the best for making burgers?
Many chefs and grill masters argue yes. The 30% fat content provides ample moisture and flavor, preventing dry, crumbly patties, especially when cooked over high heat.
How should I handle the extra grease when cooking?
After browning, you can drain the excess fat in a colander or spoon it off. For dishes like tacos or chili, this step reduces overall calories and prevents a greasy final product.
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 3.32 kcal/g · 17% 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.