Beef, ground, 93% lean meat /7% fat, patty, cooked, pan-broiled
Whole food · Beef Products
Photo: Wikipedia
A lean, pan-broiled beef patty, typically made from 93% lean ground beef, offers a satisfying, meaty flavor with a firm yet juicy texture. It's a protein powerhouse, delivering over 25 grams of protein per 100 grams with minimal carbohydrates. This makes it a staple for low-carb and high-protein diets.
Calorie split: 59% protein · 0% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor and satisfying chew, which forms the classic base for countless comfort foods. Its versatility allows it to be seasoned and shaped into everything from simple burgers to complex meat sauces.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it can be high in saturated fat and cholesterol, which some individuals may need to monitor. To counteract this, opt for the leanest grind available (like this 93/7), practice portion control, and pair it with fiber-rich vegetables or a side salad to balance the meal. Also, be mindful of added sodium if using pre-made seasonings or sauces.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for keto and low-carb diets.
- Rich in bioavailable iron and B vitamins, especially B12.
- Provides essential minerals like zinc and selenium.
🍽️ 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 a popular dish among sailors in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 65.3 g |
| Energy | 182 kcal |
| Energy | 760 kj |
| Protein | 25.6 g |
| Total lipid (fat) | 8.0 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.06 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 371 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 6.4 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 20.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.64 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 82.7 mg |
| Betaine | 7.4 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 | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 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 | 3.3 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 | 0.22 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.09 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 14:1 | 0.05 g |
| MUFA 16:1 | 0.27 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 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 | 0.27 g |
| Fatty acids, total trans-monoenoic | 0.27 g |
| TFA 18:1 t | 0.27 g |
| Cholesterol | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.99 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.66 g |
| Cystine | 0.26 g |
| Phenylalanine | 1.00 g |
| Tyrosine | 0.79 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.83 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Serine | 1.0 g |
FAQ
How do I keep a lean beef patty juicy?
Avoid overworking the meat when forming patties, don't press down on it while cooking, and let it rest for a few minutes after cooking to allow juices to redistribute.
Is this a good option for meal prep?
Yes, cooked patties can be refrigerated for 3-4 days or frozen for up to 3 months. Store them in airtight containers with a piece of parchment paper between patties to prevent sticking.
What's the best way to cook it for maximum flavor?
Pan-broiling in a hot skillet creates a flavorful crust via the Maillard reaction. Ensure the pan is preheated and the patty is seasoned just before cooking.
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 1.82 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.