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.
All nutritional data has been sourced from the USDA’s FoodData Central Database.
Table of contents
The Lean-To-Fat Ratios of Ground Beef
In this guide, we will compare the nutritional values of the following ground beef varieties:
- 75% lean, 25% fat (1)
- 80% lean, 20% fat (2)
- 85% lean, 15% fat (3)
- 90% lean, 10% fat (4)
- 93% lean, 7% fat (5)
- 95% lean, 5% fat (6)
- 97% lean, 3% fat (7)
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 |
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 |
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 |
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 decreases as 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.
Once again, you can see the FDA’s recommended daily values for these minerals here.
Summary
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.
For more on the nutritional properties of beef, see this nutritional guide to the different cuts.