Beef, ground, 90% lean meat / 10% fat, raw
Whole food · Beef Products
Photo: Wikipedia
This is lean, raw ground beef, a kitchen workhorse with a deep, savory flavor and a fine, dense texture that browns beautifully. Nutritionally, it's a powerhouse of high-quality protein with a moderate amount of fat, providing essential amino acids and iron without any carbohydrates.
💚 Why it's loved
People love it for its foundational, savory beef flavor that acts as a blank canvas for countless seasonings and cuisines. Its versatility is unmatched, forming the base for everything from quick weeknight tacos to slow-simmered sauces.
⚠️ Watch-outs & how to enjoy it better
While leaner than other grinds, it still contains saturated fat, which should be considered in moderation. Those monitoring sodium intake should be cautious, as pre-seasoned or processed beef products can be high in salt. To counteract, drain excess fat after cooking and opt for fresh, unseasoned meat where you control the salt.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Rich in heme iron, which is more easily absorbed than plant-based iron.
- Provides essential nutrients like zinc, selenium, and B vitamins (especially B12).
- Low in carbohydrates, making it suitable for low-carb and ketogenic diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' is believed to derive from Hamburg, Germany, where minced beef was a popular dish in the 19th century, before the concept of the patty sandwich was popularized in the United States.
Full nutrition (scales with serving)
| Water | 69.0 g |
| Energy (Atwater General Factors) | 185 kcal |
| Energy (Atwater Specific Factors) | 190 kcal |
| Nitrogen | 2.9 g |
| Protein | 18.2 g |
| Total lipid (fat) | 12.8 g |
| Ash | 0.85 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 7.1 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 16.5 mg |
| Phosphorus, P | 148 mg |
| Potassium, K | 281 mg |
| Sodium, Na | 61.6 mg |
| Zinc, Zn | 4.2 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Fatty acids, total saturated | 5.1 g |
| Fatty acids, total monounsaturated | 4.5 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| Fatty acids, total trans | 0.48 g |
| Cholesterol | 65.9 mg |
FAQ
What does 90% lean / 10% fat mean?
It means that by weight, 90% of the raw product is lean meat and 10% is fat. After cooking, a significant portion of the fat renders out, making the final cooked product even leaner.
Is this a good choice for people with diabetes?
Yes, it can be. As it contains zero carbohydrates, it does not directly raise blood sugar levels. It's a good protein source for balanced meals, but portion control and overall dietary context are key.
How should I store it?
Use fresh ground beef within 1-2 days of purchase. Store it in the coldest part of your refrigerator (below 40°F / 4°C). For longer storage, freeze it tightly wrapped for up to 3-4 months.