Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-browned
Whole food · Beef Products
Photo: Wikipedia
This is ultra-lean ground beef, pan-browned into savory crumbles. It has a deep, rich beef flavor and a firm, slightly chewy texture. It is an exceptionally high-protein, low-fat option, delivering nearly 30g of protein per 100g with virtually no fat or carbohydrates.
Calorie split: 71% protein · 0% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and clean, beefy taste that acts as a perfect canvas for spices. It's a go-to for quick, protein-packed meals that feel satisfying without the heaviness of fattier meats.
⚠️ Watch-outs & how to enjoy it better
The extreme leanness can make it dry and crumbly if overcooked, leading to a less palatable texture. To counteract this, cook it quickly over medium-high heat, avoid pressing it, and consider adding a small amount of liquid (like broth or tomato sauce) to your dish. It can also be high in sodium if pre-seasoned, so check labels and use low-sodium seasonings.
Key benefits
- Exceptionally high in protein for muscle maintenance and satiety.
- Very low in fat and calories, ideal for calorie-controlled diets.
- Zero carbohydrates, suitable for ketogenic and low-carb diets.
- Provides essential nutrients like iron, zinc, and B12.
- Versatile base for countless quick and healthy meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term '97/3' refers to the percentage of lean meat to fat, meaning a 3-ounce (85g) serving contains less fat than a single pat of butter.
Full nutrition (USDA data · scales with serving)
| Water | 64.5 g |
| Energy | 175 kcal |
| Energy | 732 kj |
| Protein | 29.5 g |
| Total lipid (fat) | 5.5 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 267 mg |
| Potassium, K | 470 mg |
| Sodium, Na | 84.0 mg |
| Zinc, Zn | 7.2 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 | 7.5 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 | 96.1 mg |
| Betaine | 8.0 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) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 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 | 0.00 g |
| SFA 14:0 | 0.09 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.79 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.64 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 14:1 | 0.02 g |
| MUFA 16:1 | 0.10 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.13 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 | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 18:1 t | 0.08 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 | 0.76 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.91 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 0.96 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 2.0 g |
| Proline | 1.5 g |
| Serine | 1.2 g |
FAQ
How do I keep 97% lean ground beef from being dry?
Don't overcook it. Brown it quickly over medium-high heat, just until no longer pink. Adding a splash of broth, tomato sauce, or even a tiny bit of oil during cooking can help retain moisture.
Is this a good choice for a low-fat diet?
Yes, it's one of the leanest beef options available. With only about 5.5g of fat per 100g, it's excellent for reducing dietary fat while maintaining high protein intake.
What's the best way to use it in a dish?
It works best in dishes where it's combined with sauces or other moist ingredients, like chili, tacos, or pasta sauce. Its crumbly texture is perfect for these applications.
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 1.75 kcal/g · 67% 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.