Beef, ground, 95% lean meat / 5% fat, loaf, cooked, baked
Whole food · Beef Products
Photo: Wikipedia
This is extra-lean ground beef, baked into a loaf form, delivering a dense, meaty bite with a mild, savory flavor and a firm, slightly crumbly texture. With an impressive 27.31g of protein per 100g and virtually no carbohydrates, it's a powerhouse for muscle maintenance and low-carb diets. The baking process renders out excess fat, resulting in a clean, protein-focused base.
Calorie split: 66% protein · 0% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love its incredible versatility as a blank canvas for flavors—from classic Italian seasoning to bold taco spices—and its ability to form the hearty base of countless comfort meals. Its reliable, lean nutrition profile also makes it a go-to for meal prep and high-protein diets.
⚠️ Watch-outs & how to enjoy it better
The very low fat content can lead to a drier, less juicy texture if overcooked, which may be unappealing to some. To counteract this, mix in moisture-rich ingredients like finely diced onions, mushrooms, or a splash of broth, and avoid cooking past an internal temperature of 160°F (71°C). As a red meat, it should be consumed in moderation by individuals managing heart health or cholesterol levels.
Key benefits
- Exceptionally high in complete protein for muscle repair and satiety.
- Very low in carbohydrates, suitable for ketogenic and low-carb dietary patterns.
- Provides essential nutrients like iron, zinc, and B12 from red meat.
- The lean preparation method reduces overall saturated fat intake compared to higher-fat blends.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' is believed to derive from the German city of Hamburg, where a similar style of minced beef steak was popular in the 19th century before immigrants brought the concept to America.
Full nutrition (USDA data · scales with serving)
| Water | 64.8 g |
| Energy | 174 kcal |
| Energy | 728 kj |
| Protein | 27.3 g |
| Total lipid (fat) | 6.4 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 199 mg |
| Potassium, K | 315 mg |
| Sodium, Na | 58.0 mg |
| Zinc, Zn | 6.9 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.17 mg |
| Niacin | 5.5 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 88.7 mg |
| Betaine | 7.7 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) | 1.3 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 | 2.8 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 | 0.17 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 0.89 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.20 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.18 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 | 0.17 g |
| Fatty acids, total trans-monoenoic | 0.17 g |
| TFA 18:1 t | 0.17 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.70 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.84 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 0.89 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.9 g |
| Proline | 1.4 g |
| Serine | 1.1 g |
FAQ
How do I keep lean ground beef from drying out?
Don't overmix the meat, incorporate moisture (like grated onion or tomato paste), and cook only to the recommended internal temperature of 160°F (71°C). Resting the cooked loaf or patty for 5 minutes before cutting also helps retain juices.
Is this the same as 'extra-lean' ground beef?
Yes, '95% lean' is often labeled as 'extra-lean' in grocery stores, meeting the USDA standard for that classification with a maximum of 10% fat by weight.
Can I use this for burgers?
While possible, the very low fat content can result in a dry, crumbly burger. For juicier patties, a blend with 15-20% fat is generally recommended. If using 95% lean, handle the meat gently and consider adding a small amount of moisture.
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 1.74 kcal/g · 63% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.