Extra Lean Mince: A High-Protein Powerhouse
Extra lean mince, typically comprising 95% meat and 5% fat, is a popular choice for health-focused diets due to its low-fat content and high protein density. For those seeking to build muscle, lose weight, or simply maintain a balanced diet, the amount of protein in 100g of extra lean mince is a key metric. While the exact figure can vary slightly based on the specific cut and processing, a 100g serving of raw extra lean mince generally contains approximately 21 to 29 grams of high-quality, complete protein.
Raw vs. Cooked: How Protein Concentration Changes
It is important to note that the protein concentration changes when mince is cooked. During cooking, the meat loses water and fat, which causes it to shrink. While the total amount of protein remains relatively constant, its concentration increases in the remaining cooked portion. For example, 100g of raw extra lean mince might cook down to a smaller weight, but the protein content in that final cooked portion will be higher on a per-gram basis. This is a key consideration for accurate calorie and macronutrient tracking.
Here is a simple breakdown of the nutritional content of 100g of extra lean beef mince based on representative data:
- Protein: ~25g (range 21-29g)
- Fat: ~5g
- Saturated Fat: ~2g
- Calories: ~175 kcal
- Carbohydrates: 0g
Other Nutritional Benefits
Extra lean mince provides more than just protein. It is a rich source of several key micronutrients that are essential for overall health, energy metabolism, and muscle function. These include:
- Iron: Crucial for oxygen transport in the blood and preventing fatigue.
- Zinc: Supports the immune system and plays a role in cell repair.
- Vitamin B12: Important for nerve function and red blood cell production.
- Selenium: An antioxidant that protects cells from damage.
Extra Lean Mince vs. Other Protein Sources
To put the protein content of extra lean mince into perspective, here is a comparison table with other popular protein sources (based on 100g servings, raw or uncooked, where specified):
| Protein Source (per 100g) | Protein (approx.) | Calories (approx.) | Fat (approx.) |
|---|---|---|---|
| Extra Lean Mince (Raw) | 22-29g | 130-175 kcal | < 5g |
| 90% Lean Ground Beef | 21g | 170 kcal | 8g |
| Chicken Breast (Cooked, Skinless) | 32g | 157 kcal | 3.2g |
| Salmon Fillet (Raw) | 22g | 210 kcal | 13g |
| Lentils (Cooked) | 9g | 116 kcal | 0.4g |
| Tuna (Canned, Drained) | 24g | 111 kcal | 0.5g |
As the table shows, extra lean mince holds its own against other common protein sources, offering a comparable protein punch with a much lower fat content than standard ground beef. This makes it an efficient and calorie-conscious choice.
How to Incorporate Extra Lean Mince into Your Diet
Extra lean mince is incredibly versatile and can be used in a variety of healthy and delicious recipes. Here are some ideas for preparation and use:
- Sauces and Bolognese: The low-fat content makes it perfect for rich, flavourful sauces without excess grease.
- Meatballs and Meatloaf: For formed dishes, some find it best to combine extra lean mince with other ingredients to prevent dryness.
- Chili and Stews: It works wonderfully in hearty dishes, soaking up the flavour of spices and vegetables.
- Lettuce Wraps: A lighter, low-carb option, using the mince as a filling with fresh vegetables and salsa.
- Stuffed Peppers or Vegetables: Combining the mince with quinoa and spinach creates a balanced, nutritious meal.
Conclusion
In summary, 100g of extra lean mince provides a significant amount of high-quality protein, typically ranging from 21 to 29 grams, alongside a beneficial mix of essential vitamins and minerals. Its nutritional profile makes it a highly effective and versatile food for meeting protein goals while keeping fat intake in check. When cooking, remember that the protein concentration increases due to water and fat loss. By choosing extra lean options, you can enjoy a delicious and nutrient-dense meal that supports muscle growth, weight management, and overall well-being. For a deeper dive into protein comparison, sources like the Rogosin Wellness Institute provide helpful charts.
