Lean mince

Meat

Item Rating: 74/100

1 serving (100 grams) contains 137 calories, 21.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		326.2
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		166.7 mg	55%
Sodium		178.6 mg	7%
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		5.2 mg	28%
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

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 107 cal (34.9%)

Protein: 200 cal (65.1%)

Carbs: 0 cal (0.0%)

About Lean mince

Lean mince refers to minced meat that contains a lower fat percentage, typically below 10%. It is a versatile ingredient used in various cuisines worldwide, including Mediterranean, Asian, and Western dishes. Made from ground beef, turkey, chicken, or other meats, lean mince is a good source of high-quality protein and contains essential vitamins and minerals such as iron, zinc, and B vitamins. Due to its lower fat content, it is often favored for healthier meal options while still providing flavor and texture in recipes like bolognese, meatballs, or stir-fries.

Health Benefits

• High-quality protein supports muscle repair and growth, with approximately 20-25g of protein per 100g of lean mince.
• Rich in iron, which supports oxygen transport in the blood and helps prevent anemia, especially in red meat variants.
• Contains B vitamins, particularly B12, which aids in energy production and proper nerve function.

Dietary Considerations

Allergens: None known

Suitable for: High-protein diets, low-fat diets, paleo diets

Not suitable for: Vegetarian diets, vegan diets, kosher or halal diets (unless certified)

Selection and Storage

Store lean mince in the refrigerator at or below 4°C (40°F) and consume within 1-2 days or freeze for up to 3 months. Cook to an internal temperature of at least 71°C (160°F) for safety.

Common Questions About Lean mince Nutrition

Is lean mince high in protein?

Yes, lean mince is a great source of protein. Depending on the specific type (e.g., beef, turkey, or pork), a 100-gram serving typically provides around 20-25 grams of protein, making it an excellent choice for muscle building and repair.

Can I eat lean mince on a keto diet?

Yes, lean mince is compatible with a keto diet as it is naturally low in carbohydrates. For example, lean beef mince has virtually zero grams of carbs per serving and is rich in fats and proteins, which are key components of the keto diet.

What are the health benefits and concerns of eating lean mince?

Lean mince provides essential nutrients like iron, zinc, and B vitamins, which support energy production and immune health. However, be mindful of its fat content; lean versions typically have around 5-10% fat, which is healthier than regular mince but still requires moderation in high-fat diets.

What is the recommended portion size for lean mince?

A portion size of lean mince is typically around 100-150 grams per person, depending on individual calorie and protein needs. This serving provides an ideal balance of nutrients without excessive calories, making it suitable for most diets.

How does lean mince compare to regular mince?

Lean mince has a lower fat content, typically 5-10%, compared to regular mince, which can have up to 20-30% fat. This makes lean mince a healthier option for those watching their fat intake or aiming to reduce calories while still getting sufficient protein and essential nutrients.

Data Sources & Scientific References