Ground beef is a common food consumed by many people.
However, there are numerous varieties, each with a different ratio of lean meat to fat.
Notably, the proportion of lean meat to fat can significantly affect the overall nutritional profile of ground beef, influencing its calorie and fat content as well as its vitamin and mineral levels.
This article compares the nutritional profiles of different types of ground beef based on their lean-to-fat ratio.
This comparison will show how the nutritional profile of ground beef changes depending on its lean-to-fat ratio. The lean-to-fat ratio refers to the proportion of lean meat in the ground beef relative to its fat content.
To ensure an accurate, like-for-like comparison, the nutritional content of all ground beef varieties will be evaluated per 3-ounce (85g) serving, based on cooked (baked) weight.
Calorie and Macronutrient Profile of Ground Beef By Lean-To-Fat Ratio
Firstly, here is how the calorie and macronutrient values compare for the different ground beef varieties.
You can see how these values vary depending on the leanness of the ground beef.
Nutrient
75% lean
80% lean
85% lean
90% lean
93% lean
95% lean
97% lean
Calories
216 kcal
216 kcal
204 kcal
182 kcal
163 kcal
148 kcal
131 kcal
Carbohydrate
0g
0g
0g
0g
0g
0g
0g
Fiber
0g
0g
0g
0g
0g
0g
0g
Sugars
0g
0g
0g
0g
0g
0g
0g
Fat
14g
13.8g
12.2g
9.44g
7.16g
5.42g
3.45g
Saturated
5.41g
5.24g
4.68g
3.72g
2.96g
2.37g
1.71g
Monounsaturated
6.43g
6.11g
5.29g
3.97g
2.94g
2.17g
1.31g
Polyunsaturated
0.39g
0.4g
0.38g
0.34g
0.30g
0.26g
0.22g
Omega-3
0.01g
0.01g
0.01g
0.01g
0.01g
0.01g
0.01g
Omega-6
0.35g
0.34g
0.30g
0.24g
0.19g
0.16g
0.12g
Protein
20.9g
21.4g
22.0g
22.6g
23.0g
23.2g
23.5g
Table 1: A comparison of the calorie and macronutrient profile of cooked ground beef by lean-to-fat ratio per 3-oz (85g) serving, based on USDA data
The leaner the ground beef, the fewer calories and grams of fat it provides. As calorie and fat content decrease, protein content increases.
For the highest protein with the fewest calories, 97% lean, 3% fat is the best choice.
In contrast, 75% lean, 25% fat ground beef has the highest calorie and fat content.
Vitamin Profile of Ground Beef By Lean-To-Fat Ratio
The table below presents the vitamin content of ground beef based on its lean-to-fat ratio.
Vitamin
75% lean
80% lean
85% lean
90% lean
93% lean
95% lean
97% lean
Choline
64.8 mg
68.8 mg
72.7 mg
72.7 mg
74.3 mg
75.4 mg
76.5 mg
Folate, DFE
5.95 mcg
5.95 mcg
5.1 mcg
5.1 mcg
5.1 mcg
5.1 mcg
5.1 mcg
Vitamin A, RAE
2.55 mcg
2.55 mcg
2.55 mcg
2.55 mcg
2.55 mcg
2.55 mcg
2.55 mcg
Thiamin (B1)
0.04 mg
0.04 mg
0.03 mg
0.03 mg
0.03 mg
0.03 mg
0.03 mg
Riboflavin (B2)
0.15 mg
0.15 mg
0.15 mg
0.15 mg
0.15 mg
0.15 mg
0.15 mg
Niacin (B3)
3.68 mg
3.94 mg
4.19 mg
4.45 mg
4.6 mg
4.7 mg
4.8 mg
Pantothenic acid (B5)
0.46 mg
0.48 mg
0.51 mg
0.53 mg
0.55 mg
0.56 mg
0.57 mg
Vitamin B6
0.27 mg
0.28 mg
0.29 mg
0.30 mg
0.30 mg
0.30 mg
0.31 mg
Vitamin B12
2.12 mcg
2.12 mcg
2.12 mcg
2.12 mcg
2.12 mcg
2.12 mcg
2.12 mcg
Vitamin C
0 mg
0 mg
0 mg
0 mg
0 mg
0 mg
0 mg
Vitamin D
0.04 mcg
0.04 mcg
0.04 mcg
0.04 mcg
0.04 mcg
0.04 mcg
0.04 mcg
Vitamin E
0.10 mg
0.10 mg
0.10 mg
0.10 mg
0.10 mg
0.10 mg
0.10 mg
Vitamin K
1.78 mcg
1.28 mcg
1.36 mcg
0.94 mcg
1.02 mcg
1.1 mcg
1.28 mcg
Table 2: A comparison of the vitamin profile of cooked ground beef by lean-to-fat ratio per 3-oz (85g) serving, based on USDA data
Although the values vary slightly, we can generally see that the leaner the meat, the slightly higher its vitamin content.
This is largely because, as the fat content of the ground beef decreases, there is more room for everything else, including water, protein, vitamins, and minerals.
As with all types of beef, vitamin B12 is the most notable vitamin present in high quantities in ground beef.
If you want to see how these vitamin amounts compare to the FDA’s recommended daily values, you can view those here.
Mineral Profile of Ground Beef By Lean-To-Fat Ratio
The following table displays the mineral composition of ground beef based on its lean-to-fat ratio.
Mineral
75% lean
80% lean
85% lean
90% lean
93% lean
95% lean
97% lean
Calcium
23.8 mg
19.6 mg
15.3 mg
11 mg
8.5 mg
6.8 mg
5.1 mg
Copper
0.07 mg
0.07 mg
0.07 mg
0.07 mg
0.07 mg
0.07 mg
0.07 mg
Iron
2.07 mg
2.19 mg
2.33 mg
2.46 mg
2.54 mg
2.59 mg
2.64 mg
Magnesium
15.3 mg
16.2 mg
17 mg
17.8 mg
17.8 mg
18.7 mg
18.7 mg
Manganese
0.01 mg
0.01 mg
0.01 mg
0.01 mg
0.01 mg
0.01 mg
0.01 mg
Phosphorus
146 mg
152 mg
158 mg
164 mg
167 mg
169 mg
172 mg
Potassium
218 mg
230 mg
243 mg
255 mg
263 mg
268 mg
273 mg
Selenium
16.7 mcg
17.3 mcg
17.8 mcg
18.4 mcg
18.7 mcg
19 mcg
19.1 mcg
Sodium
59.5 mg
57 mg
54.4 mg
51.8 mg
50.2 mg
49.3 mg
47.6 mg
Zinc
5.13 mg
5.3 mg
5.48 mg
5.64 mg
5.76 mg
5.83 mg
5.9 mg
Table 3: A comparison of the mineral composition of cooked ground beef by lean-to-fat ratio per 3-oz (85g) serving, based on USDA data
Looking at the nutritional data, we can see that, for most minerals, the mineral content of ground beef substantially varies depending on its lean-to-fat ratio.
In this regard, the calcium and sodium content of ground beef decreasesas leanness increases:
Calcium: The calcium content is highest at 23.8 mg in 75% lean ground beef and lowest at 5.1 mg in 97% lean ground beef.
Sodium: The sodium content is highest at 59.5 mg in 75% lean ground beef and lowest at 47.6 mg in 97% lean ground beef.
In contrast, the levels of iron, magnesium, phosphorus, potassium, selenium, and zinc increase significantly as ground beef becomes leaner:
Iron: Iron content is lowest at 2.07 mg in 75% lean ground beef and highest at 2.64 mg in 97% lean ground beef.
Magnesium: Magnesium is lowest at 15.3 mg in 75% lean ground beef and highest at 18.7 mg in 97% lean ground beef.
Phosphorus: Phosphorus is lowest at 146 mg in 75% lean ground beef and highest at 172 mg in 97% lean ground beef.
Potassium: Potassium content is lowest at 218 mg in 75% lean ground beef and highest at 273 mg in 97% lean ground beef.
Selenium: Selenium is lowest at 16.7 mcg in 75% lean ground beef and highest at 19.1 mcg in 97% lean ground beef.
Zinc: Zinc is lowest at 5.13 mg in 75% lean ground beef and highest at 5.9 mg in 97% lean ground beef.
Overall, there are various reasons to choose each variety of ground beef.
Among these, the most important nutritional consideration is the calorie and fat content.
For individuals who wish to cut down on calories, fat, or saturated fat while getting more protein, the leaner varieties of ground beef are the best options.
However, some people may prefer ground beef with a higher fat proportion for taste reasons or to increase their energy intake.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
