Lean ground beef 5% · cooked
Values per 100 g — CIQUAL data (ANSES).
Photo: Pexels
A lean red meat, rich in iron
5%-fat ground beef combines 26 g of protein and just 8 g of fat per 100 g (175 kcal). It is a lean red meat: it provides complete protein, well-absorbed heme iron and vitamin B12 — two key nutrients for oxygen transport and training energy.
Iron and B12 are often more limited for those relying mainly on poultry and fish: adding some lean red meat helps cover these needs while keeping an excellent protein intake.
For bulking and cutting alike
At 5%, the steak is lean enough for a cut: plenty of filling protein for a contained calorie intake. When bulking, the 15%-fat version brings the extra energy you want without changing the protein content.
Benchmark: 150 g of cooked 5% steak provide about 39 g of protein for ~260 kcal. Pair it with a starch and vegetables for a complete meal.
Cooking it well
Lean ground beef cooks fast. Unlike a whole steak, ground beef is best cooked through (≥ 70 °C): grinding spreads surface bacteria throughout the meat. In a hot pan, 4 to 5 minutes while stirring is enough, with no added fat — it has enough not to stick.
It also suits stews (bolognese, chili, tomato sauce) where it soaks up flavour — a good way to vary bulking meals.
Choosing and storing it well
On the label, the fat percentage is the only real variable: 5% for the leanest, 15 or 20% for more taste and calories. Protein barely moves (~20-26 g). Fresh or frozen, the nutritional profile is identical — frozen individual patties are handy to take out only what you need.
Fresh ground beef spoils fast: respect the (short) use-by date and the cold chain, or freeze it in portions as soon as you buy it. Once thawed, do not refreeze it raw.
What to pair it with
Ground beef is the protein brick: serve it with a starch and legumes.
Key takeaways
- 26 g protein, 8 g fat per 100 g: lean red meat, rich in iron and B12.
- 5% for cutting, 15% for more calories when bulking.
- Ground beef is cooked through (≥ 70 °C); also great in stews.
- Alternate with poultry, fish and eggs (red meat: a few servings a week).
Frequently asked questions
5% or 15% ground beef for muscle building?
The 5% is leaner and lower in calories (ideal when cutting); the 15% brings more fat and calories, handy when bulking. Protein content is similar: choose based on your calorie goal.
How often should you eat red meat?
Lean red meat has its place in a muscle-building diet, alternated with poultry, fish, eggs and plant sources. Health guidelines suggest not overdoing it (often a few servings a week) — vary your protein sources.
Can you eat ground beef pink or rare?
It is best cooked through (≥ 70 °C). Grinding spreads surface bacteria throughout the meat: unlike a whole steak you can sear rare, ground beef must be well cooked, especially for children and vulnerable people.
Compute your needs and track your progress
Calorie, protein and macro calculators — free, no account.