Meat • Deep Nutrition Analytics
Beef, ground, 95% lean meat / 5% fat, raw
Beef, ground, 95% lean meat / 5% fat, raw is a meat providing 136 kcal per 100g serving, primarily fueled by protein (21.4g) for structured dietary protein for cellular and muscle maintenance. It contributes substantial micronutrient density, highlighted by Vitamin B12 at 93% of the standard daily value (2.24 µg). Despite a higher energy concentration (1.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21.4 g
- Carbohydrates
- 0 g
- Fat
- 5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, ground, 95% lean meat / 5% fat, raw supplies 21.4g of protein per 100g, accounting for approximately 63% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 21.4 g |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
| Total lipid (fat) | 5 g |
| Carbohydrate, by difference | 0 g |
| Energy | 571 kJ |
| Energy | 137 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.2 µg |
| Zinc | 5.1 mg |
| Selenium | 17.4 µg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 198 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 2.2 µg |
| Vitamin K (phylloquinone) | 0.3 µg |
| Vitamin B-6 | 0.4 mg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 3 IU |
| Vitamin A, IU | 14 IU |
| Vitamin A, RAE | 4 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 198 mg |
| Sodium, Na | 66 mg |
| Potassium, K | 346 mg |
| Zinc, Zn | 5.1 mg |
| Selenium, Se | 17.4 µg |
| Manganese, Mn | 0 mg |
| Copper, Cu | 0.1 mg |
| Calcium, Ca | 9 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Cholesterol | 62 mg |
| Ash | 1.1 g |
| Thiamin | 0 mg |
| Niacin | 5.5 mg |
| PUFA 18:3 n-6 c,c,c | 0 g |
| SFA 15:0 | 0 g |
| SFA 20:0 | 0 g |
| PUFA 18:2 | 0.2 g |
| MUFA 20:1 | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Choline, total | 70.9 mg |
| Folate, food | 5 µg |
| Folate, total | 5 µg |
| Pantothenic acid | 0.7 mg |
| Lysine | 1.8 g |
| Cystine | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.9 g |
| Serine | 0.9 g |
| Betaine | 7.8 mg |
| Isoleucine | 0.9 g |
| PUFA 20:4 | 0 g |
| Water | 73.2 g |
| SFA 12:0 | 0 g |
| Tryptophan | 0.1 g |
| Threonine | 0.8 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Hydroxyproline | 0.3 g |
| MUFA 17:1 | 0 g |
| Riboflavin | 0.2 mg |
| TFA 18:1 t | 0.2 g |
| Retinol | 4 µg |
| Fatty acids, total trans-monoenoic | 0.2 g |
| Fatty acids, total trans | 0.2 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.8 g |
| Fatty acids, total monounsaturated | 2 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| Fatty acids, total saturated | 2.2 g |
| SFA 14:0 | 0.1 g |
| SFA 17:0 | 0.1 g |
| PUFA 18:3 | 0 g |
| MUFA 18:1 | 1.9 g |
| Leucine | 1.7 g |
| Folate, DFE | 5 µg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 5.1 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz113 g
Compare Beef, ground, 95% lean meat / 5% fat, raw with Category Peers
Beef, ground, 95% lean meat / 5% fat, raw vs Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
Compared to Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw, Beef, ground, 95% lean meat / 5% fat, raw has 0% more protein and 0% higher calories per 100g.
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw vs Beef, ground, 95% lean meat / 5% fat, raw
Compared to Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw, Beef, ground, 95% lean meat / 5% fat, raw has 2% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, ground, 95% lean meat / 5% fat, raw?
A standard 100-gram serving of Beef, ground, 95% lean meat / 5% fat, raw contains 136 calories (569 kJ), alongside 21.4g of protein, 0g of carbohydrates, and 5g of fat.
In common serving sizes:- 113g (oz): ~154 kcal
Is Beef, ground, 95% lean meat / 5% fat, raw suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Beef, ground, 95% lean meat / 5% fat, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, ground, 95% lean meat / 5% fat, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, ground, 95% lean meat / 5% fat, raw are:
- Vitamin B12: 2.24 µg (93% of your daily value)
- Zinc: 5.09 mg (46% of your daily value)
- Selenium: 17.4 µg (32% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 171790).