Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
A lean, broiled beef patty is the quintessential American burger, offering a satisfying, savory bite with a firm yet juicy texture from the Maillard reaction. Nutritionally, it's a protein powerhouse with virtually no carbohydrates, making it a staple for high-protein, low-carb diets. Its simplicity allows the pure, beefy flavor to shine, especially when seasoned with just salt and pepper.
Calorie split: 50% protein · 0% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, umami-rich flavor and satisfying, meaty texture that forms the foundation of countless comfort foods. Its versatility is unmatched, serving as the star of burgers, salads, and stir-fries, and it carries a strong cultural association with grilling, summer cookouts, and classic American diners.
⚠️ Watch-outs & how to enjoy it better
While lean, it can be dry if overcooked, and the broiling method requires careful timing to avoid a tough, chewy texture. For those monitoring saturated fat or cholesterol, portion control is key, and it's best paired with fiber-rich vegetables like roasted broccoli or a large salad to balance the meal and enhance satiety.
Key benefits
- Excellent source of complete, high-quality protein (26g per 100g)
- Virtually zero carbohydrates, suitable for keto and low-carb diets
- Rich in essential minerals like iron, zinc, and B12
- Broiling method allows excess fat to drip away, reducing overall calorie content
- Provides conjugated linoleic acid (CLA), a naturally occurring fatty acid
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' likely derives from Hamburg, Germany, where a similar minced beef dish was popular in the 19th century, before being adapted and popularized in the United States.
Full nutrition (USDA data · scales with serving)
| Water | 61.2 g |
| Energy | 217 kcal |
| Energy | 910 kj |
| Protein | 26.1 g |
| Total lipid (fat) | 11.8 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 333 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 6.4 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 21.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 83.9 mg |
| Betaine | 7.9 mg |
| Vitamin B-12 | 2.6 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) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 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 | 0.32 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.5 g |
| SFA 17:0 | 0.13 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 14:1 | 0.08 g |
| MUFA 16:1 | 0.40 g |
| MUFA 17:1 | 0.10 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 0.37 g |
| Fatty acids, total trans-monoenoic | 0.37 g |
| TFA 18:1 t | 0.37 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 1.0 g |
| Isoleucine | 1.2 g |
| Leucine | 2.0 g |
| Lysine | 2.2 g |
| Methionine | 0.67 g |
| Cystine | 0.27 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.80 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.85 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.8 g |
| Proline | 1.3 g |
| Serine | 1.0 g |
FAQ
How do I keep a lean beef patty from drying out when broiling?
Avoid overcooking by using a meat thermometer to check for an internal temperature of 160°F (71°C). Form the patty loosely, don't press it while cooking, and let it rest for a few minutes after broiling to allow juices to redistribute.
Is 90% lean beef healthier than 80% lean?
Yes, 90% lean beef has significantly less total fat and saturated fat per serving, making it a lower-calorie option. However, 80% lean beef often has more flavor and juiciness due to its higher fat content, so the choice depends on your dietary goals and taste preference.
Can I use ground beef for dishes other than burgers?
Absolutely. Ground beef is incredibly versatile and is the base for meatloaf, meatballs, tacos, chili, sloppy joes, and shepherd's pie. It's also great for stir-fries, stuffed peppers, and as a protein addition to pasta sauces.
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 2.17 kcal/g · 48% 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.