General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Compare foods

Lean beef vs lean ground beef

Lean beef and lean ground beef have the same estimated satiety score: 5 out of 5. Lean beef provides more protein per calorie: 19 g per 100 kcal, versus 15.6 g for lean ground beef.

Beef as a cut or ground.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 173996 and 171790

No clinical review. No advertising from drug companies and no affiliate links.How we work

Key differences

  • Lean beef provides more protein per calorie: 19 g per 100 kcal, versus 15.6 g for lean ground beef.
  • Lean beef has fewer calories: 124 kcal per 100 g, versus 137 for lean ground beef, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Beef, top round, lean only, raw; Beef, ground, 95% lean / 5% fat, raw.
NutrientLean beefserving: 125 g (4.5 oz)Lean ground beefserving: 120 g (4 oz)Difference
Calories124 kcal per 100 g (3.5 oz)155 kcal per serving137 kcal per 100 g (3.5 oz)164 kcal per serving+13 kcal per 100 g (3.5 oz)+9 kcal per serving
Protein23.6 g per 100 g (3.5 oz)29.5 g per serving21.4 g per 100 g (3.5 oz)25.7 g per serving−2.2 g per 100 g (3.5 oz)−3.8 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat3.3 g per 100 g (3.5 oz)4.1 g per serving5 g per 100 g (3.5 oz)6 g per serving+1.7 g per 100 g (3.5 oz)+1.9 g per serving
of which saturated1.3 g per 100 g (3.5 oz)1.6 g per serving2.2 g per 100 g (3.5 oz)2.6 g per serving+0.9 g per 100 g (3.5 oz)+1.1 g per serving
Water72.7 g per 100 g (3.5 oz)90.9 g per serving73.2 g per 100 g (3.5 oz)87.8 g per serving+0.5 g per 100 g (3.5 oz)−3 g per serving
Protein per 100 kcal19 g15.6 g−3.4 g
Estimated satiety (1 to 5)5 / 55 / 50
Holt satiety index (white bread = 100)176not measured—

In bold, the value more favorable to satiety when the gap is clear. Difference: Lean ground beef minus Lean beef. Source: USDA FDC 173996 and 171790.

Per typical serving

With typical servings, 125 g (4.5 oz) of lean beef has about 155 kcal and 29.5 g of protein, and 120 g (4 oz) of lean ground beef about 164 kcal and 25.7 g.

To get 20 g of protein you would need about 85 g of lean beef (105 kcal) or about 93 g of lean ground beef (128 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Lean beef and lean ground beef have the same estimated satiety score: 5 out of 5.

Only lean beef was measured in people, in the Holt satiety index (1995): 176 versus 100 for white bread.

  • Lean beef: Low energy density; a lot of protein per calorie; high water content.
  • Lean ground beef: Calculation: 1 (base) + 1 (low energy density: 137 kcal/100 g) + 2 (protein: 15.6 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 73.2 g of water) = 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Lean beef

  • If you want more protein per calorie: 19 g per 100 kcal.
  • If you want to eat more grams for the same calories: 124 kcal per 100 g.
  • If you want more protein in a typical serving: 29.5 g in 125 g (4.5 oz).

Lean ground beef

On the numbers it does not stand out from lean beef in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Lean beef. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less.

Lean ground beef. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Lean beef: every nutrient, frequently asked questions, and similar foods.
  • Lean ground beef: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw (FDC ID 173996).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beef, ground, 95% lean meat / 5% fat, raw (FDC ID 171790).accessed .