1 serving (100 grams) contains 137 calories, 21.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
326.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 154.8 mg | 51% | |
| Sodium | 154.8 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 50 g | 100% | |
| Vitamin D | 16.7 mcg | 83% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 5 mg | 27% | |
| Potassium | 761.9 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Extra lean beef mince
Extra lean beef mince is ground beef with minimal fat content, typically no more than 5% fat. Originating from global culinary traditions, it is commonly used in dishes such as meatballs, tacos, stews, and pasta sauces due to its versatile texture. It contains high-quality protein, essential for muscle repair and growth, and offers a rich source of important nutrients like iron and zinc. It’s abundant in B-vitamins like B12 for energy metabolism and neurological function, while keeping saturated fat relatively low compared to higher-fat alternatives. Ideal for health-conscious cooking, extra lean beef mince retains flavor without excess fat and aligns well with active lifestyles focused on nutrient-dense food choices.
Health Benefits
- High-quality protein supports muscle repair and maintenance, providing 26-28g per 100g serving.
- Rich in iron (approximately 2.5-3 mg per 100g), promoting healthy red blood cell production and oxygen transport.
- Contains zinc (around 4-5 mg per 100g), essential for immune function and wound healing.
- Abundant in Vitamin B12 (about 2 µg per 100g), vital for energy metabolism and neurological health.
- Lower in saturated fats when compared to regular mince, supporting heart health.
Dietary Considerations
Selection and Storage
Store unused portions in the refrigerator at 0-4°C and use within 1-2 days or freeze immediately for longer storage. Ensure thorough cooking to an internal temperature of 75°C to ensure safety.
Common Questions About Extra lean beef mince Nutrition
Is extra lean beef mince high in protein?
Yes, extra lean beef mince is an excellent source of protein, providing approximately 20-22 grams of protein per 100 grams. This makes it ideal for building and repairing muscle. It is also relatively low in fat compared to regular beef mince, containing around 5-10% fat depending on the brand.
Can I eat extra lean beef mince on a keto diet?
Yes, extra lean beef mince is compatible with a keto diet as it contains very low carbohydrates and is rich in protein and healthy fats. Ensure you pair it with low-carb vegetables or keto-friendly sides for a balanced meal.
What are the health benefits and concerns of eating extra lean beef mince?
Extra lean beef mince is a rich source of protein, iron, zinc, and vitamin B12, all of which are essential for energy production and red blood cell formation. However, red meat should be consumed in moderation as excessive intake may increase the risk of certain conditions, such as heart disease. Aim for lean cuts to minimize saturated fat intake.
How much extra lean beef mince should I serve per person?
A recommended serving size for extra lean beef mince is around 120-150 grams per person, which is roughly 1/2 to 3/4 cup when cooked. This portion size provides a balanced amount of protein and nutrients without overconsumption of red meat.
How does extra lean beef mince compare to regular beef mince in terms of nutrition?
Extra lean beef mince contains significantly less fat, typically around 5-10%, compared to regular beef mince which can contain 20% or more fat. This makes extra lean beef healthier for those watching their fat intake while still providing ample protein and essential nutrients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
