Beef, ground, raw
Common food
Photo: Wikipedia
Ground beef is finely chopped or minced raw beef, typically from tougher cuts like chuck or round, with a deep red color and a soft, malleable texture. Its flavor is rich, savory, and distinctly beefy, forming the savory backbone of countless dishes. Nutritionally, it's a dense source of protein and fat, providing essential amino acids and iron, but contains zero carbohydrates.
Calorie split: 36% protein · 0% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love ground beef for its unparalleled versatility and deep, satisfying umami flavor that forms the comforting base of dishes from burgers to bolognese. It's a cultural staple, representing everything from American backyard grilling to Italian family dinners.
⚠️ Watch-outs & how to enjoy it better
High in saturated fat and cholesterol, which may concern those managing heart health. It can also be a source of E. coli if not handled or cooked properly. To counteract, choose leaner grinds (90/10 or 93/7), cook to a safe internal temperature of 160°F (71°C), and pair it with fiber-rich vegetables like broccoli or a side salad to balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in heme iron, which is highly absorbable.
- Provides essential B vitamins, especially B12.
- Contains zinc and selenium for immune function.
- A versatile base for countless savory recipes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' doesn't come from Hamburg, Germany, but likely from the 'Hamburg steak,' a preparation of minced beef popular in the 19th century that immigrants brought to the United States.
Full nutrition (USDA data · scales with serving)
| Water | 65.1 g |
| Energy | 213 kcal |
| Protein | 18.4 g |
| Total lipid (fat) | 14.9 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 170 mg |
| Potassium, K | 293 mg |
| Sodium, Na | 373 mg |
| Zinc, Zn | 4.4 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 15.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.15 mg |
| Niacin | 4.6 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 60.7 mg |
| Vitamin B-12 | 2.1 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 |
| 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) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.7 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 | 0.01 g |
| SFA 14:0 | 0.43 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 6.4 g |
| MUFA 16:1 | 0.53 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.43 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What's the difference between ground beef and hamburger meat?
In the U.S., 'ground beef' can be made from various cuts and may contain added fat. 'Hamburger meat' is typically made from fattier cuts like chuck and may have seasonings added, but cannot contain added fat beyond what's in the original cut.
How can I reduce the grease when cooking ground beef?
After browning, drain the meat in a colander and rinse briefly with hot water. Alternatively, cook it on a rack over a baking sheet so fat drips away, or choose a leaner grind (90/10 or higher).
Is raw ground beef safe to eat in dishes like steak tartare?
Traditional steak tartare uses high-quality, fresh beef ground just before serving, which minimizes risk. However, consuming any raw meat carries a risk of bacterial contamination like E. coli. Use extreme caution and source from a trusted butcher.
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 2.13 kcal/g · 35% 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: 1.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.