Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked
Whole food · Beef Products
Photo: Wikipedia
This is lean ground beef, baked into a loaf, offering a dense, savory, and satisfying texture with a clean, meaty flavor. With an impressive 27g of protein per 100g and virtually no carbohydrates, it's a powerhouse for muscle-building and low-carb diets. The 7% fat content keeps it moist without being greasy, making it a lighter alternative to traditional meatloaf.
Calorie split: 59% protein · 0% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and comforting, savory flavor that forms the backbone of countless home-cooked meals. Its lean profile makes it a guilt-free base for everything from classic meatloaf to hearty pasta sauces, appealing to both health-conscious cooks and traditionalists.
⚠️ Watch-outs & how to enjoy it better
The low fat content can make it dry or crumbly if overcooked, leading to a less enjoyable texture. To counteract this, avoid over-baking, mix in a small amount of moisture like tomato paste or broth, and pair it with a flavorful sauce or side like mashed potatoes to add richness and balance.
Key benefits
- High-quality complete protein source
- Very low in carbohydrates and sugar
- Rich in essential minerals like iron and zinc
- Supports muscle maintenance and growth
- Provides B vitamins, especially B12
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'meatloaf' dates back to ancient Rome, where a recipe for a spiced meat loaf made with pine nuts and raisins was found in a 5th-century cookbook.
Full nutrition (USDA data · scales with serving)
| Water | 63.3 g |
| Energy | 192 kcal |
| Energy | 801 kj |
| Protein | 27.0 g |
| Total lipid (fat) | 8.4 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 309 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 6.8 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.17 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.64 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 87.4 mg |
| Betaine | 7.9 mg |
| Vitamin B-12 | 2.5 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) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 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 | 0.24 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 14:1 | 0.06 g |
| MUFA 16:1 | 0.29 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.23 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 | 0.04 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 | 0.25 g |
| Fatty acids, total trans-monoenoic | 0.25 g |
| TFA 18:1 t | 0.25 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 1.0 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.69 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.83 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 0.88 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.8 g |
| Proline | 1.4 g |
| Serine | 1.1 g |
FAQ
Is this ground beef suitable for a keto diet?
Yes, with 0g carbs and high protein, it's an excellent choice for ketogenic and low-carb diets.
How can I keep it from drying out when baking?
Mix in a small amount of liquid (like broth or tomato sauce) or use a meat thermometer to avoid overcooking, aiming for an internal temperature of 160°F (71°C).
What's the difference between this and 80/20 ground beef?
This is 93% lean (7% fat), making it lower in calories and fat than 80/20, which has 20% fat and is richer but more calorie-dense.
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 1.92 kcal/g · 56% 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: 0.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.