🥩 Proteinshigh proteinlow carbketo friendly
🥩 Calories in Beef Mince
Versatile, affordable red meat — great protein with higher fat
Per 100g
164kcal
21g
Protein
0g
Carbs
9g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 100g cooked lean mince |
|---|---|---|
| Calories | 164kcal | 164kcal |
| Protein | 21g | 21g |
| Total Carbs | 0g | 0g |
| — of which Sugar | 0g | 0g |
| Total Fat | 9g | 9g |
| — Saturated Fat | 3.5g | 3.5g |
| Dietary Fibre | 0g | 0g |
| Sodium | 72mg | 72mg |
Macro Breakdown
Protein21g (84 kcal)
Carbohydrates0g (0 kcal)
Fat9g (81 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron2.4mg
17% of daily reference intake
Potassium318mg
9% of daily reference intake
Zinc4.8mg
48% of daily reference intake
Cholesterol78mg
26% of daily reference intake
✅ Key Nutrition Facts
- •21g protein per 100g — complete protein with all essential amino acids
- •Highest zinc content of common meats — critical for testosterone and immunity
- •Rich in haem iron — most bioavailable form of dietary iron
- •Excellent source of B12 and B6
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g (5% fat, cooked) | 100g | 164 kcal | 21g |
| 100g (20% fat, cooked) | 100g | 164 kcal | 21g |
| Quarter-pound burger (113g) | 113g | 185 kcal | 23.7g |
| Bolognese portion (150g) | 150g | 246 kcal | 31.5g |
Frequently Asked Questions
How many calories are in beef mince?+
Lean 5% fat beef mince contains around 164 calories per 100g cooked. 20% fat mince is approximately 280 kcal per 100g. Always check the fat percentage on the label.
Is beef mince good for muscle building?+
Yes. Beef mince is an excellent muscle-building food — it delivers 21g of complete protein per 100g alongside zinc, iron, and creatine that all support muscle growth and recovery.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.