Ground beef 95% lean / 5% fat (raw)
The leanest common mince, with excellent protein per calorie plus heme iron, zinc and B12.
1 Amount
How it fits your macros
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Ground beef 95% lean / 5% fat for gym-goers
Per 100 g, ground beef 95% lean / 5% fat (raw) provides 137 kcal, 21.4 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 5 g fat (2.3 g saturated). At 15.6 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 155 kcal and 24.2 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 95% lean / 5% fat
At 95% lean and 5% fat (weighed raw), this is the leanest ground beef commonly sold. It gives about 21.4 g of protein for 137 kcal per 100 g, close to chicken breast in calories. The difference is in the micronutrients: far more heme iron, about five times the zinc and many times the vitamin B12.
In a gym diet
Lifters who want red-meat flavor and micronutrients on a cut usually land here. A quarter-pound patty brings around 24 g of complete, leucine-rich protein plus useful zinc and B12. It also contains some creatine naturally, though far below supplement doses. It costs more than fattier blends, but you lose very little weight to drained fat, which narrows the gap.
Preparation and cooking
Very lean beef can turn dry and crumbly, so cook it over medium heat and don't overdo it. Onion, egg or breadcrumbs help burgers hold together. There's so little fat that draining after browning barely changes the numbers. Cooked, it weighs roughly a quarter less than raw; log the raw weight against this entry.
Buying and storage
The label should give a clear lean-to-fat ratio, and the meat should be bright red; a darker interior is just normal oxidation. Use it fresh within 1–2 days, or freeze it in flat portions so it thaws faster.
Things to watch
Cook ground beef to 71 °C / 160 °F, because grinding spreads surface bacteria such as E. coli through the meat. Some guidelines recommend limiting red meat, so rotate it with poultry, fish and plant proteins.
Meal ideas
- Lean burger: 95% beef patty, whole-wheat bun, lettuce, tomato and mustard.
- Beef and rice bowl: browned lean ground beef, rice, sautéed peppers and salsa.
- Cutting lasagna: lean beef, tomato sauce, cottage cheese layers and spinach.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (92%) and Zinc (50%).
Good source (10–19% DV per 100 g): Iron (13%).
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 15.6 g | #9 of 17 |
| Protein per 100 g | 21.4 g | #6 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 137 kcal | #9 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Lamb leg, lean only (raw)
128 kcal · P 20.6 · C 0 · F 4.5
→Beef liver (raw)
135 kcal · P 20.4 · C 3.9 · F 3.6
→Pork loin chop, lean (raw)
143 kcal · P 21.4 · C 0 · F 6.3
→Chicken thigh, skinless (raw)
121 kcal · P 19.7 · C 0 · F 4.1
→Turkey breast deli slices
104 kcal · P 17.1 · C 4.2 · F 1.7
→Beef top sirloin steak, lean, trimmed (raw)
135 kcal · P 22.6 · C 0 · F 4.7
Compare Ground beef 95% lean / 5% fat with Lamb leg, lean only (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 95% lean / 5% fat?
Ground beef 95% lean / 5% fat (raw) has about 137 kcal per 100 g, or roughly 155 kcal per 1/4 lb patty (113 g).
How much protein is in ground beef 95% lean / 5% fat?
About 21.4 g of protein per 100 g and 24.2 g per 1/4 lb patty. That works out to 15.6 g per 100 kcal, so it's a very protein-dense food.
Is ground beef 95% lean / 5% fat good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is 95% lean ground beef worth the extra cost?
Often yes if you're cutting or tracking fat closely, since you get more protein per calorie. On a bulk, cheaper 80–90% beef with the fat drained does the job.
Does lean ground beef still provide iron and zinc?
Yes. Iron, zinc and B12 sit mostly in the lean tissue, so 95% lean beef actually has slightly more of them per 100 g than fattier blends.
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.