Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, broiled beef patty, the workhorse of the American grill. It delivers a satisfying, meaty chew and a deep, savory flavor with a clean, charred finish from the high-heat cooking. Nutritionally, it's a protein powerhouse with virtually no carbohydrates, making it a staple for high-protein, low-carb diets.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its straightforward, umami-rich beef flavor and the satisfying texture that anchors countless comfort foods. It's the ultimate versatile canvas, easily dressed up with gourmet toppings or kept simple for a quick, nutritious meal.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it should be consumed in moderation as part of a balanced diet. High-heat cooking like broiling can form compounds like heterocyclic amines (HCAs). To mitigate this, avoid charring, marinate before cooking, and pair it with antioxidant-rich sides like a fresh salad or grilled vegetables.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Very low in carbohydrates, suitable for ketogenic and low-carb diets.
- Good source of heme iron, which is highly absorbable.
- Provides essential minerals like zinc and selenium.
- Broiling renders out excess fat, resulting in a leaner final product.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' is believed to derive from Hamburg, Germany, where a similar style of minced beef steak was popular in the 19th century before being adapted and popularized in the United States.
Full nutrition (USDA data · scales with serving)
| Water | 63.8 g |
| Energy | 193 kcal |
| Energy | 806 kj |
| Protein | 26.2 g |
| Total lipid (fat) | 8.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 205 mg |
| Potassium, K | 342 mg |
| Sodium, Na | 66.0 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 | 5.8 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 84.8 mg |
| Betaine | 7.6 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 | 3.7 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 | 0.23 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 14:1 | 0.05 g |
| MUFA 16:1 | 0.29 g |
| MUFA 17:1 | 0.08 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.27 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 | 0.25 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 | 0.13 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 | 0.81 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 is 93/7 ground beef different from 80/20?
93/7 contains 93% lean meat and 7% fat, while 80/20 contains 80% lean meat and 20% fat. The leaner 93/7 version has fewer calories and less fat per gram, but the 80/20 blend is often preferred for juicier, more flavorful burgers due to the higher fat content.
Is broiling a healthy cooking method for ground beef?
Yes, broiling is considered a relatively healthy method as it allows excess fat to drip away from the meat. To maximize health benefits, avoid overcooking to prevent charring, and consider using a marinade, which can help reduce the formation of certain compounds.
What's the best way to store cooked ground beef patties?
Refrigerate cooked patties in an airtight container for up to 3-4 days. For longer storage, freeze them wrapped individually in plastic wrap and then placed in a freezer bag for up to 3 months.
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 1.93 kcal/g · 54% 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.