90% lean ground beef is a great balance between flavor, protein, and lower fat content — making it a go-to red meat option for physique-focused eating. It’s rich in iron, zinc, and vitamin B12, all critical for strength, recovery, and energy metabolism.
Quick Overview
- Serving size: 100 grams (cooked)
- Calories: 250 kcal
- Protein: 25.8g
- Fat: 16.7g
- Saturated Fat: 6.5g
- Carbohydrates: 0g
Key Micronutrients:
- Iron: 2.1 mg (12% DV)
- Zinc: 6.3 mg (57% DV)
- Vitamin B12: 2.1 μg (87% DV)
Why 90% Lean Ground Beef Is So Good for You
Lean ground beef offers complete protein, key micronutrients, and the satiety of red meat without the excess saturated fat of fattier cuts.
Health Benefits
- Muscle Growth & Recovery
Complete protein with all essential amino acids — critical for strength training and hypertrophy. - High in Iron & B12
Supports oxygen delivery, cognitive function, and energy levels — especially important during intense training. - Satisfying & Nutrient Dense
The higher fat content compared to poultry keeps you fuller longer and adds flavor to meals. - Supports Hormone Health
Dietary fat, especially from animal sources, supports testosterone production and overall hormone balance.
How to Use Lean Ground Beef
- Use in tacos, burrito bowls, or chili
- Make high-protein burgers or meatballs
- Combine with rice or potatoes post-workout for muscle recovery
- Mix into stuffed peppers or casseroles
Tailored Coaching Tip: Lean ground beef is ideal for muscle-building phases or maintenance diets where flavor and satiety matter.
Pro Tips
- Drain excess fat after cooking for even leaner meals
- Season with sea salt, garlic, and smoked paprika for a clean flavor profile
- Look for grass-fed beef for a better omega-3 and CLA profile
FAQs About Lean Ground Beef
Can I eat beef and still lose fat?
Absolutely. When lean and portioned, it’s a great fat loss protein.
Is beef inflammatory?
Not inherently. Grass-fed and moderate intake in a whole-food diet is not linked to inflammation.
What’s the difference between 90% and 80% beef?
Fat content — 90% is significantly leaner and lower in calories per gram.
Final Thoughts
Lean ground beef offers all the benefits of red meat — protein, iron, B12 — without the excess fat of traditional cuts. It’s a high-performance protein staple for building muscle, boosting recovery, and staying full.
Want help structuring your protein intake for results? Start coaching with Tailored Coaching Method
