Beef, ground, 93% lean meat / 7% fat, raw
Whole food · Beef Products
Photo: Wikipedia
This is lean ground beef, a kitchen workhorse prized for its clean, beefy flavor and adaptable texture. With a 93/7 lean-to-fat ratio, it cooks up with a firm, crumbly bite and a rich, savory taste that forms the backbone of countless comfort foods. Nutritionally, it's a powerhouse of high-quality protein with a modest calorie and fat profile.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and deep, savory umami flavor that anchors everything from quick weeknight tacos to slow-simmered ragùs. It's a familiar, comforting staple that can be dressed up or down, making it a reliable crowd-pleaser across cultures.
⚠️ Watch-outs & how to enjoy it better
The very leanness that makes it healthy can lead to a dry, crumbly texture if overcooked, as it lacks the fat that keeps meat juicy. To counteract this, avoid prolonged high-heat cooking; instead, brown it quickly and add moisture with tomatoes, broth, or a small amount of oil. Also, choose low-sodium seasonings to control salt intake.
Key benefits
- Excellent source of complete, high-quality protein (20.85g per 100g).
- Very low in carbohydrates (0g), making it ideal for low-carb and ketogenic diets.
- Provides essential nutrients like iron, zinc, and B vitamins (especially B12).
- The high protein content promotes satiety and supports muscle maintenance.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 93/7 ratio is a modern, health-conscious invention; traditional ground beef was often much fattier, and the term 'hamburger' originally referred to the Hamburg steak patty, not the sandwich.
Full nutrition (USDA data · scales with serving)
| Water | 71.7 g |
| Energy | 152 kcal |
| Energy | 637 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 7.0 g |
| Ash | 1.0 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 | 2.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 192 mg |
| Potassium, K | 336 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 5.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 17.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.15 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 69.0 mg |
| Betaine | 7.8 mg |
| Vitamin B-12 | 2.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 14.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 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 | 0.18 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 1.0 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.23 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 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 | 0.35 g |
| Fatty acids, total trans-monoenoic | 0.35 g |
| TFA 18:1 t | 0.35 g |
| Cholesterol | 63.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.81 g |
| Isoleucine | 0.92 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.54 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.81 g |
| Tyrosine | 0.64 g |
| Valine | 1.0 g |
| Arginine | 1.4 g |
| Histidine | 0.68 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Serine | 0.83 g |
| Hydroxyproline | 0.27 g |
FAQ
How do I prevent lean ground beef from drying out?
Don't overcook it. Brown it over medium-high heat just until no longer pink, then add it to sauces or dishes with liquid. For burgers, form a slight indent in the center to prevent puffing, and cook to medium (160°F/71°C) for safety without overcooking.
Is 93/7 ground beef good for burgers?
It makes a very lean, protein-forward burger that can be dry. For juicier results, consider mixing it with a small amount of fattier beef (like 80/20) or adding ingredients like grated onion, Worcestershire sauce, or a panade (milk and breadcrumb paste) to the mix.
What's the best way to brown it for maximum flavor?
Pat the meat dry, use a hot skillet (don't overcrowd the pan), and let it sit undisturbed for a minute or two to develop a deep brown crust before breaking it up. This Maillard reaction creates rich, savory flavor.
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 1.52 kcal/g · 55% 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.