📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams beef mince.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 230 kcal | -- |
| 💪 Protein | 26.0 g | -- |
| 🧈 Fats | 14.0 g | -- |
| 🍚 Carbohydrates | 0 g | -- |
| 🌾 Fiber | 0 g | -- |
| Iron | 2.4 mg | 13% |
| Zinc | 5.0 mg | 45% |
| Vitamin B12 | 2.5 µg | 104% |
| Selenium | 25 µg | 45% |
| Phosphorus | 200 mg | 29% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main beef mince benefits in an athlete's nutrition:
- Convenient and quick to prepare - an ideal meal-prep ingredient
- Versatility - suitable from burgers to chili and bolognese
- You can choose the lean percentage according to your needs (90/10 - lean)
- High zinc content supports testosterone production and immunity
🍳 How to Prepare
The best ways to prepare beef mince, while preserving maximum nutritional value:
- In a pan: 8-10 min over medium heat, season with salt, pepper, and garlic
- Burgers: 150 g patties, cooked 3-4 min per side
- Bolognese: sauté with onions, garlic, and tomato sauce, simmer for 30+ min
⚡ When to Eat?
After training with pasta/rice. Before training - 2.5-3 hours.
🔄 Substitutions and Alternatives
Best alternatives beef mince:
Turkey mince (leaner), chicken mince, lamb mince, soy mince
💡 Tips
- Choose 90%+ lean mince - more protein, less saturated fat
- Mix in grated zucchini or carrots - more nutrients
- For burgers, do not overmix - the meat will become tough
- Can be frozen in portions - it stays fresh for up to 3 months.
🥩 Lean Percentage and What the Percentages Mean
Beef mince is sold with different lean percentages. The 90/10 label means that 100 g of the product contains about 90 g of lean meat and 10 g of fat. The higher the first number, the less fat and fewer calories, but at the same time the mince may be drier. When choosing the lean percentage, consider what dish the mince is intended for.
📈 Calories and Protein Depend on Fat Content
Leaner mince (about 90–95% lean) has approximately 130–170 kcal and 20–22 g of protein per 100 g, while a fattier version can reach 230 kcal and more, but the protein content remains similar — mainly the fat differs. Therefore, to get more protein with fewer calories, it is worth choosing the leaner option. You can check the specific values the calorie search.
✅ How to Include It in Your Weekly Diet
- Meal-prep base — cooked mince keeps in the refrigerator for several days and is suitable for several dishes.
- Pair with vegetables — mixing in grated zucchini or carrots increases the portion without extra calories.
- Protein source after training — mince goes well with rice or pasta.
- Source of iron and zinc — beef contains well-absorbed iron (see iron).
- Portion control — about 125–150 g of cooked mince is a typical portion for one meal.
🙋 Frequently Asked Questions
Which mince is best? It depends on the goal: when losing weight, a leaner option is preferable, while for burgers or juicier dishes, medium-fat mince is also suitable.
Can mince be frozen? Yes, in portions — it is more convenient to thaw only the needed amount.
Does beef mince have a lot of protein? Yes, about 20 g and more per 100 g, depending on the lean percentage.