Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned
Whole food · Beef Products
Photo: Wikipedia
This is lean ground beef, pan-browned into savory crumbles with a satisfyingly meaty texture and a clean, beefy flavor. With a high protein content and virtually no carbohydrates, it's a powerhouse for building muscle and keeping you full. The minimal fat content means it cooks up quickly with less grease, making it a lighter yet flavorful base for countless meals.
💚 Why it's loved
People love its deep, savory umami flavor and the satisfying texture it adds to dishes. It's a kitchen workhorse that seamlessly absorbs seasonings and sauces, making it a foundation for everything from tacos to pasta sauce.
⚠️ Watch-outs & how to enjoy it better
Being a red meat, it's higher in saturated fat than poultry, which some may wish to moderate. To balance this, pair it with plenty of fiber-rich vegetables like broccoli or leafy greens, and consider using it as part of a mixed-protein week that includes fish and legumes.
Key benefits
- Excellent source of complete protein for muscle maintenance and growth.
- Very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Rich in essential nutrients like iron, zinc, and B12.
- Quick-cooking and versatile for meal prep.
🍽️ 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 being brought to the United States.
Full nutrition (scales with serving)
| Water | 60.8 g |
| Energy | 209 kcal |
| Energy | 875 kj |
| Protein | 28.9 g |
| Total lipid (fat) | 9.5 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 258 mg |
| Potassium, K | 449 mg |
| Sodium, Na | 86.0 mg |
| Zinc, Zn | 7.0 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 21.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.19 mg |
| Niacin | 7.1 mg |
| Pantothenic acid | 0.81 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 93.4 mg |
| Betaine | 8.4 mg |
| Vitamin B-12 | 2.8 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) | 1.3 ug |
| Fatty acids, total saturated | 3.9 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 | 0.26 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.1 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.32 g |
| MUFA 17:1 | 0.08 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.25 g |
| PUFA 18:3 | 0.01 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 | 0.24 g |
| Fatty acids, total trans-monoenoic | 0.24 g |
| TFA 18:1 t | 0.24 g |
| Cholesterol | 89.0 mg |
| Tryptophan | 0.15 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Methionine | 0.74 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.89 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 0.94 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 2.0 g |
| Proline | 1.5 g |
| Serine | 1.2 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I keep lean ground beef from drying out?
Avoid overcooking. Brown it just until no pink remains, then immediately combine it with a sauce or liquid (like tomatoes, broth, or soy sauce) to retain moisture.
Is this the same as 'ground sirloin'?
Not exactly. 'Ground sirloin' comes from the sirloin cut and is often very lean (90%+), but the label '93/7' specifies the exact fat ratio, which is a reliable measure of leanness regardless of the cut.
What's the best way to drain excess fat?
After browning, you can tilt the pan and spoon out the liquid fat, or use a colander to rinse it briefly with hot water. For most recipes, draining is optional with 93/7 beef due to its low fat content.