Beef, ground, 95% lean meat / 5% fat, raw
Whole food · Beef Products
Photo: Wikipedia
This is the lean workhorse of the ground beef world, a deep red, finely minced meat with a clean, robustly beefy flavor and a firm, slightly crumbly texture when cooked. Nutritionally, it's a protein powerhouse, delivering over 21 grams of high-quality protein per 100 grams with minimal fat and zero carbohydrates. Its extreme leanness makes it a staple for health-conscious cooking, though it requires careful handling to avoid dryness.
💚 Why it's loved
People love it for its incredible versatility and clean beef flavor that acts as a blank canvas for spices and sauces. It's the go-to for quick, protein-packed weeknight meals like tacos or chili, offering a sense of hearty satisfaction without heavy fat.
⚠️ Watch-outs & how to enjoy it better
Its 95% leanness means it can easily become dry, tough, and rubbery if overcooked, lacking the juiciness of fattier blends. To counteract this, avoid pressing out moisture while browning, mix in a small amount of liquid (like broth or tomato sauce) when simmering, and cook only until no longer pink. Those monitoring sodium should choose fresh, unseasoned meat and season themselves.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in fat and calories, ideal for lean diets.
- Zero carbohydrates, making it keto and diabetic-friendly.
- Rich in bioavailable iron and zinc.
- A versatile base for countless global recipes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The '95/5' designation is a USDA standard, meaning the ratio is determined by weight before cooking; the actual fat content of your cooked portion can be even lower as the minimal fat renders out.
Full nutrition (scales with serving)
| Water | 73.2 g |
| Energy | 137 kcal |
| Energy | 571 kj |
| Protein | 21.4 g |
| Total lipid (fat) | 5.0 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 | 2.4 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 198 mg |
| Potassium, K | 346 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 17.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.15 mg |
| Niacin | 5.5 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 70.9 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) | 0.30 ug |
| Fatty acids, total saturated | 2.2 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 | 0.13 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 1.2 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 0.81 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 14:1 | 0.02 g |
| MUFA 16:1 | 0.15 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.18 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 | 0.22 g |
| Fatty acids, total trans-monoenoic | 0.22 g |
| TFA 18:1 t | 0.22 g |
| Cholesterol | 62.0 mg |
| Tryptophan | 0.11 g |
| Threonine | 0.83 g |
| Isoleucine | 0.95 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.55 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.66 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.70 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.5 g |
| Proline | 1.1 g |
| Serine | 0.86 g |
| Hydroxyproline | 0.27 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why is my 95% lean ground beef so dry and crumbly?
The very low fat content means there's little marbling to keep it moist. To prevent dryness, don't overcook it—remove from heat as soon as it loses its pink color. Incorporating it into sauces or adding a splash of broth during cooking helps retain moisture.
Is this a good choice for people with high cholesterol?
Yes, it's one of the leanest red meat options available. Its low saturated fat content makes it a more heart-friendly choice compared to regular ground beef, though moderation is still key in any diet.
How do I keep it from clumping into a solid block when browning?
Use a wooden spoon to break the meat into smaller crumbles as it cooks. Starting with a hot pan and not overcrowding it helps the meat sear rather than steam, leading to better texture and flavor.