Ground beef 90% lean / 10% fat (raw)
A good middle ground between flavor and leanness for burgers and bolognese.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Ground beef 90% lean / 10% fat for gym-goers
Per 100 g, ground beef 90% lean / 10% fat (raw) provides 176 kcal, 20 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 10 g fat (3.9 g saturated). At 11.4 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1/4 lb patty, about 113 g) comes to roughly 199 kcal and 22.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Ground beef 90% lean / 10% fat
This is ground beef labeled 90% lean, 10% fat, weighed raw. It sits between the very lean 95% and the classic 80% blends, at about 176 kcal and 10 g of fat per 100 g, with roughly 20 g of protein. That bit of extra fat makes it noticeably juicier than 95% lean.
In a gym diet
For maintenance and lean bulks, 90% lean is the versatile everyday pick: good flavor without the calorie load of fattier blends. A quarter-pound patty gives around 22–23 g of complete protein plus heme iron, zinc and vitamin B12. It still fits a cut if you account for the extra fat, or you can mix it with lean turkey to bring the calories down. Sauces made with it freeze well, so it's easy to batch-cook.
Preparation and cooking
Browning releases some fat, and pouring it off trims the totals a little, less than with 80% beef. Cooked meat weighs about a quarter less than raw, so log the raw weight. For burgers, handle the meat lightly when shaping patties and cook to temperature, and they'll stay juicy.
Buying and storage
Some regions label it by percentage, others as lean or extra-lean, so check the stated fat per 100 g. Refrigerate and use within 1–2 days, or freeze for a few months.
Things to watch
Cook it to 71 °C / 160 °F. Saturated fat is higher than in poultry, and if you're monitoring cholesterol, your clinician may suggest a leaner blend.
Meal ideas
- Classic bolognese: 90% beef, crushed tomatoes and carrots over pasta.
- Stuffed peppers: beef, rice, tomato and herbs baked in bell peppers.
- Burger bowl: beef patty crumbled over potatoes, pickles, lettuce and light sauce.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (88%) and Zinc (44%).
Good source (10–19% DV per 100 g): Iron (13%).
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 11.4 g | #13 of 17 |
| Protein per 100 g | 20 g | #11 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 176 kcal | #13 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Ground turkey 93% lean (raw)
150 kcal · P 18.7 · C 0 · F 8.3
→Pork loin chop, lean (raw)
143 kcal · P 21.4 · C 0 · F 6.3
→Beef ribeye steak, lean and fat (raw)
248 kcal · P 18.9 · C 0 · F 19.2
→Beef liver (raw)
135 kcal · P 20.4 · C 3.9 · F 3.6
→Chicken thigh with skin (raw)
221 kcal · P 16.5 · C 0 · F 16.6
→Ground beef 95% lean / 5% fat (raw)
137 kcal · P 21.4 · C 0 · F 5
Compare Ground beef 90% lean / 10% fat with Ground turkey 93% lean (raw) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in ground beef 90% lean / 10% fat?
Ground beef 90% lean / 10% fat (raw) has about 176 kcal per 100 g, or roughly 199 kcal per 1/4 lb patty (113 g).
How much protein is in ground beef 90% lean / 10% fat?
About 20 g of protein per 100 g and 22.6 g per 1/4 lb patty. That works out to 11.4 g per 100 kcal, so it's a very protein-dense food.
Is ground beef 90% lean / 10% fat good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Should I drain ground beef fat?
Draining after browning removes some fat and calories, more with fattier blends. With 90% beef the effect is modest, so the simplest way to track consistently is to log the raw entry and treat draining as a small bonus.
Is 90% lean beef good for a lean bulk?
Yes. You get protein, iron and zinc for reasonable calories, and the flavor makes bigger meals easier to get down. Pair it with rice, pasta or potatoes.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.