Beef, ground, 75% lean meat / 25% fat, raw
Whole food · Beef Products
Photo: Wikipedia
This is the workhorse of the American kitchen: raw ground beef with a 75/25 lean-to-fat ratio. Its high fat content renders into a rich, savory, and juicy texture when cooked, making it the classic choice for burgers and meatballs. It's a powerhouse of protein and iron, delivering 15.76g of protein and 25g of fat per 100g, with zero carbohydrates.
Calorie split: 22% protein · 0% carbs · 78% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, beefy flavor and unparalleled juiciness, which comes from the 25% fat content. Its versatility is legendary, forming the base of countless comfort foods from sloppy Joes to shepherd's pie, making it a cultural staple for weeknight dinners and backyard barbecues alike.
⚠️ Watch-outs & how to enjoy it better
The high fat content can be a concern for those monitoring saturated fat or calorie intake. To counteract this, you can drain excess fat after browning, mix it with leaner ground meat (like 90/10) for a balance, or pair it with fiber-rich vegetables like broccoli or green beans to create a more balanced meal. Additionally, always choose grass-fed or high-quality beef when possible to improve the fatty acid profile.
Key benefits
- Excellent source of complete protein for muscle maintenance and growth.
- Rich in heme iron, which is more easily absorbed by the body than plant-based iron.
- Provides essential B vitamins, particularly B12, crucial for nerve function and energy production.
- High in zinc, supporting immune system health and wound healing.
- Contains conjugated linoleic acid (CLA), a fatty acid studied for potential health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' is believed to derive from Hamburg, Germany, where minced beef patties were a common dish in the 19th century before being popularized in the United States.
Full nutrition (USDA data · scales with serving)
| Water | 58.1 g |
| Energy | 293 kcal |
| Energy | 1225 kj |
| Protein | 15.8 g |
| Total lipid (fat) | 25.0 g |
| Ash | 0.77 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 145 mg |
| Potassium, K | 244 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 14.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.15 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 51.6 mg |
| Betaine | 8.4 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) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.6 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 | 0.76 g |
| SFA 15:0 | 0.12 g |
| SFA 16:0 | 5.4 g |
| SFA 17:0 | 0.29 g |
| SFA 18:0 | 2.9 g |
| SFA 20:0 | 0.02 g |
| Fatty acids, total monounsaturated | 11.4 g |
| MUFA 14:1 | 0.21 g |
| MUFA 16:1 | 0.91 g |
| MUFA 17:1 | 0.21 g |
| MUFA 18:1 | 9.6 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 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 | 1.5 g |
| Fatty acids, total trans-monoenoic | 1.5 g |
| TFA 18:1 t | 1.5 g |
| Cholesterol | 75.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.61 g |
| Isoleucine | 0.70 g |
| Leucine | 1.2 g |
| Lysine | 1.3 g |
| Methionine | 0.41 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.61 g |
| Tyrosine | 0.48 g |
| Valine | 0.77 g |
| Arginine | 1.0 g |
| Histidine | 0.51 g |
| Alanine | 0.99 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.4 g |
| Glycine | 1.1 g |
| Proline | 0.80 g |
| Serine | 0.63 g |
| Hydroxyproline | 0.27 g |
FAQ
What is the difference between 75/25 and 80/20 ground beef?
75/25 has 25% fat, while 80/20 has 20% fat. The higher fat content in 75/25 makes it juicier and more flavorful, but also higher in calories and saturated fat. 80/20 is often preferred for burgers where you want a balance of flavor and fat rendering.
Is ground beef healthy?
Ground beef can be part of a healthy diet when consumed in moderation. It's a good source of protein, iron, and B vitamins. However, due to its fat content, it's best to choose leaner cuts (like 90/10) or balance it with plenty of vegetables and whole grains.
How should I store raw ground beef?
Store raw ground beef in the refrigerator for 1-2 days, or freeze it for up to 3-4 months. Always keep it in a sealed container or wrapped tightly to prevent cross-contamination and maintain freshness.
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 2.93 kcal/g · 22% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.