Lean beef vs lean ground beef

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

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.

• 5/5Lean beef: Low energy density; a lot of protein per calorie; high water content.
• 5/5Lean 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

• Chicken breast vs lean beef
• Lean beef vs lean lamb

See all comparisons