Beef, ground, 80% lean meat / 20% fat, raw
Whole food · Beef Products
Photo: Wikipedia
This is raw ground beef with a classic 80/20 lean-to-fat ratio, offering a rich, beefy flavor and a juicy, tender texture when cooked. It's a powerhouse of complete protein and essential minerals like zinc and iron, with a significant portion of its calories coming from saturated fat.
Calorie split: 28% protein · 0% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor and versatility—it forms the hearty base of countless comfort foods worldwide. The 20% fat content ensures it stays juicy and flavorful during cooking, making it forgiving and delicious for everything from burgers to bolognese.
⚠️ Watch-outs & how to enjoy it better
The relatively high saturated fat content means it should be consumed in moderation, especially for those managing heart health. To counteract this, pair it with fiber-rich vegetables (like in a stir-fry or chili) and use cooking methods that allow excess fat to drain, such as broiling or using a grill.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in heme iron, which is highly absorbable and helps prevent anemia.
- Provides essential minerals like zinc for immune function and selenium.
- Contains B vitamins, especially B12, crucial for nerve and blood cell health.
- The fat content contributes to satiety and carries fat-soluble vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 80/20 ratio is often considered the 'gold standard' for burger patties because the fat melts during cooking, basting the meat from within and creating a self-basting, juicy result that leaner grinds cannot match.
Full nutrition (USDA data · scales with serving)
| Water | 61.9 g |
| Energy | 254 kcal |
| Energy | 1062 kj |
| Protein | 17.2 g |
| Total lipid (fat) | 20.0 g |
| Ash | 0.84 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 158 mg |
| Potassium, K | 270 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 4.2 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 15.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.15 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.50 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 56.4 mg |
| Betaine | 8.2 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) | 1.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.6 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 | 0.01 g |
| SFA 14:0 | 0.59 g |
| SFA 15:0 | 0.10 g |
| SFA 16:0 | 4.3 g |
| SFA 17:0 | 0.22 g |
| SFA 18:0 | 2.4 g |
| SFA 20:0 | 0.02 g |
| Fatty acids, total monounsaturated | 8.8 g |
| MUFA 14:1 | 0.16 g |
| MUFA 16:1 | 0.72 g |
| MUFA 17:1 | 0.16 g |
| MUFA 18:1 | 7.7 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 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 | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.67 g |
| Isoleucine | 0.76 g |
| Leucine | 1.3 g |
| Lysine | 1.4 g |
| Methionine | 0.44 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.67 g |
| Tyrosine | 0.53 g |
| Valine | 0.84 g |
| Arginine | 1.1 g |
| Histidine | 0.56 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.6 g |
| Glycine | 1.2 g |
| Proline | 0.88 g |
| Serine | 0.69 g |
| Hydroxyproline | 0.27 g |
FAQ
What does '80/20' mean?
It refers to the ratio of lean meat to fat by weight. 80% of the product is lean beef, and 20% is fat. This ratio is key for flavor and juiciness in many dishes.
Is this the same as 'hamburger meat'?
Often, yes. In the US, 'hamburger meat' or 'ground beef' can legally contain added fat and seasonings, while 'ground chuck' is ground from the chuck primal cut and must be 80-85% lean. An 80/20 grind is the most common for burgers.
How should I store it?
Use it within 1-2 days of purchase if refrigerated at 40°F (4°C) or below. For longer storage, freeze it tightly wrapped for up to 4 months. Thaw in the refrigerator, not on the counter, to prevent bacterial growth.
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 2.54 kcal/g · 27% 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.