Beef, ground, 95% lean meat / 5% fat, raw

Animal foods · Meat · Beef

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 21.4 g · 86 kcal/100g
Fat 5.0 g · 45 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 73 g
Total energy 137 kcal

Energy is predominantly from protein (66%); EFSA recommends 10–35% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
5.0g
Saturated
2.2g
Monounsat.
2.0g
Polyunsat.
0.3g
Omega-3
0.03g
Omega-6
0.19g

Saturated fat is 14.3% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 6.4 (target ≤ 4).

Protein quality 85 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 85%
Valine 100%

Limiting amino acid is Tryptophan (85% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 48 / 100 How is this scored?

Vitamins

Vitamin A 4 µg
Vitamin C 0.0 mg
Vitamin D 0.1 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 5.5 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.39 mg
Folate (B9) 5 µg
Vitamin B12 2.24 µg

Minerals

Calcium 9 mg
Iron 2.4 mg
Magnesium 22 mg
Phosphorus 198 mg
Potassium 346 mg
Sodium 66 mg
Zinc 5.1 mg
Copper 0.08 mg
Manganese 0.01 mg
Selenium 17.4 µg

Notable source of Vitamin B12 (90% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.