Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned
Whole food · Beef Products
Photo: Wikipedia
This is ultra-lean ground beef, cooked until the fat renders off, resulting in fine, savory crumbles with a deep, meaty flavor and a firm, slightly chewy texture. Nutritionally, it's a powerhouse of complete protein with minimal fat and zero carbohydrates, making it a staple for high-protein, low-carb diets.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, savory beef flavor that forms the perfect base for countless dishes, from tacos to chili. Its fine crumble texture absorbs sauces beautifully and offers a satisfying, protein-packed bite.
⚠️ Watch-outs & how to enjoy it better
The very lean nature can make it prone to drying out if overcooked, leading to a tough, chewy texture. To counteract this, cook it quickly over medium-high heat just until browned, and incorporate it into moist dishes with sauces or broths. Be mindful of sodium in pre-seasoned mixes.
Key benefits
- Excellent source of complete protein (29g per 100g)
- Very low in fat (7.58g per 100g) and calories (193 kcal)
- Zero carbohydrates, sugars, or fiber
- Rich in bioavailable iron and zinc
- Provides B vitamins, especially B12 and niacin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term '95% lean' is a USDA regulated claim, meaning the raw product must contain no more than 5% fat by weight before cooking, which is why the fat content listed here is even lower after pan-browning and draining.
Full nutrition (USDA data · scales with serving)
| Water | 62.6 g |
| Energy | 193 kcal |
| Energy | 807 kj |
| Protein | 29.2 g |
| Total lipid (fat) | 7.6 g |
| Ash | 1.3 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 | 3.2 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 263 mg |
| Potassium, K | 459 mg |
| Sodium, Na | 85.0 mg |
| Zinc, Zn | 7.1 mg |
| Copper, Cu | 0.11 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 | 7.3 mg |
| Pantothenic acid | 0.81 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 94.8 mg |
| Betaine | 8.2 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) | 1.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 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 | 0.18 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 0.93 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.22 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| PUFA 18:2 | 0.19 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 | 0.16 g |
| Fatty acids, total trans-monoenoic | 0.16 g |
| TFA 18:1 t | 0.16 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Methionine | 0.75 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.90 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 0.95 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.4 g |
| Glycine | 2.0 g |
| Proline | 1.5 g |
| Serine | 1.2 g |
FAQ
Is this the same as regular ground beef?
No, it's specifically the leanest commercial grind (95% lean/5% fat). Regular 'ground beef' can be as high as 30% fat. This lean version has significantly less fat and calories but requires more careful cooking to avoid dryness.
How do I keep it from getting tough and dry?
Don't overcook it. Brown it quickly in a hot pan, breaking it into small crumbles. Since it has little fat for moisture, it's best used in dishes with added liquid like sauces, stews, or casseroles.
What's a good substitute if I can't find it?
You can use ground turkey breast (99% lean) for a similar lean profile, or ground sirloin (90-95% lean) for a closer match. Note that turkey will have a milder 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 1.93 kcal/g · 60% 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.