Is 93% Ground Beef Considered Lean?

October 21, 2025 •

4 min read

According to the U.S. Department of Agriculture (USDA) guidelines, a 3.5-ounce serving of cooked ground beef with less than 10 grams of total fat can be classified as lean. Given this, the question, Is 93% ground beef considered lean? becomes crucial for those monitoring their fat intake, seeking clarity on how their food choices align with health goals.

Quick Summary

This article explains the nutritional profile and official USDA classification of 93/7 ground beef. It covers what makes it a leaner choice than other options, outlines its health benefits and potential drawbacks, and provides tips for cooking it to maintain flavor and moisture. A comparative table is included to highlight the differences between various ground beef ratios.

Key Points

Official Lean Status: According to the USDA, 93% ground beef is classified as "lean" but does not meet the criteria for "extra-lean".
Healthier Profile: It contains significantly less total and saturated fat compared to traditional ground beef options like 80/20.
Rich in Nutrients: Despite its low fat, 93% ground beef is a potent source of high-quality protein, iron, zinc, and B vitamins.
Requires Care When Cooking: To prevent dryness, add moisture-rich ingredients like vegetables or broth and avoid overcooking.
Cost vs. Nutrition: It is often more expensive than higher-fat ground beef due to its lower fat content, but provides more actual lean protein per dollar.
Cooking Versatility: Best suited for dishes where excess fat is unwanted, such as sauces, tacos, and chili.
Supports Weight Goals: Its high protein content promotes feelings of fullness, which can aid in weight management efforts.

Understanding the Lean-to-Fat Ratio

The percentage on a package of ground beef, such as 93%, refers to its lean meat content by weight. The remaining percentage, in this case, 7%, is the fat content. This ratio is standardized and crucial for consumers to understand the nutritional composition of their meat. While a higher lean percentage might seem intuitively better, it's essential to consider the implications for flavor, texture, and cooking method.

The USDA's Official Classification

The USDA has specific criteria that determine whether a meat product can be labeled as "lean" or "extra-lean". These guidelines are based on a cooked, 3.5-ounce (100-gram) serving. For a product to be considered:

Lean: It must contain less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol.
Extra-Lean: It must contain less than 5 grams of total fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.

Cooked 93% lean/7% fat ground beef typically contains around 8 grams of total fat per 3.5-ounce serving. Based on this, 93% ground beef qualifies for the USDA's 'lean' classification, but not the 'extra-lean' one. It falls within the top tier of the broader 'lean' category, making it one of the healthiest ground beef options available at most grocery stores.

Nutritional Benefits of 93% Lean Ground Beef

Choosing 93/7 ground beef provides several advantages as part of a healthy diet:

High-Quality Protein: It is an excellent source of high-quality protein, which is essential for muscle growth, tissue repair, and overall body maintenance. A cooked 3-ounce serving offers around 22 to 24 grams of protein.
Rich in Essential Nutrients: Lean ground beef is packed with vital nutrients like iron, zinc, and B vitamins (specifically B12, niacin, and B6), which support energy metabolism, immune function, and brain health.
Lower in Saturated Fat: Compared to higher-fat ground beef, the 93% lean option has significantly less saturated fat, a type of fat that, when consumed in excess, can negatively impact heart health. Incorporating it into a low-fat diet can help reduce LDL ("bad") cholesterol levels.
Supports Weight Management: The high protein content and lower calorie count promote satiety, helping you feel full for longer and potentially reducing overall calorie intake, which aids in weight loss or management.

Potential Drawbacks and Considerations

While 93% ground beef is a healthy choice, it is not without its caveats:

Potential for Dryness: Due to its low fat content, 93/7 ground beef can be drier and less flavorful than higher-fat alternatives like 80/20. Overcooking is a common mistake that exacerbates this issue.
Higher Cost: Leaner ground beef options are often more expensive because they contain more lean muscle and less fat, which is typically trimmed away during processing.

Comparison of Ground Beef Ratios


Feature	93% Lean (7% Fat)	85% Lean (15% Fat)	80% Lean (20% Fat)
Classification	Lean (very close to Extra Lean)	Lean	Regular (not classified as Lean)
Ideal for	Sauces, chili, tacos where draining fat is desired	Versatile for burgers, meatloaf, sauces	Juiciest burgers, meatballs
Moisture	Can be dry if not cooked carefully	Balanced moisture and flavor	Very juicy and flavorful
Cooking Tips	Add moisture (broth, sauce), don't overcook	Good all-purpose choice, minimal prep needed	Requires draining excess fat
Approximate Fat (per 3.5oz cooked)	8 grams	15 grams	20+ grams

Cooking Tips for 93% Ground Beef

To ensure your 93/7 ground beef remains juicy and flavorful, consider these cooking strategies:

Add Moisture: Incorporate moisture-rich ingredients like chopped onions, mushrooms, or a splash of broth or tomato sauce. This is especially helpful for dishes like meatloaf or meatballs.
Avoid Overcrowding: Cook the meat in batches rather than all at once to ensure it browns nicely instead of steaming in its own juices.
Don't Overcook: Cook just until the meat is no longer pink. Overcooking is the quickest way to make lean beef dry and crumbly.
Use Binders: When making patties or meatballs, binders such as breadcrumbs and eggs can help retain moisture and improve texture.
Cook Smart: Techniques like broiling or grilling allow excess fat to drip away while keeping the meat juicy. Pan-browning works well, too, as long as you're careful not to overcook. For more ideas on how to cook with leaner beef, sites like Beef: It's What's For Dinner offer great resources on the nutritional benefits and preparation methods.

Conclusion

In summary, yes, 93% ground beef is considered lean under the USDA's official nutritional guidelines. It offers a significant source of high-quality protein and essential nutrients with considerably less saturated fat compared to fattier alternatives. While it can be drier if overcooked, using proper cooking techniques, such as adding moisture or not overcrowding the pan, can help maintain its flavor and texture. For health-conscious individuals focused on minimizing fat intake while still enjoying beef, 93/7 is an excellent and versatile choice for a wide variety of meals, from sauces to stir-fries and chili.

Note: The specific nutritional content can vary slightly between brands and cuts, so always check the product's nutrition label.

Frequently Asked Questions

Lean ground beef contains less than 10 grams of total fat and 4.5 grams of saturated fat per cooked 3.5-ounce serving, while extra-lean must have less than 5 grams of total fat and 2 grams of saturated fat.

While 93/7 can be used for burgers, its low fat content can result in a drier, less juicy patty compared to fattier blends like 80/20. For a moister burger with this ratio, consider adding binders or moisture-rich ingredients.

To prevent dryness, cook it in a hot pan without overcrowding, add moisture through ingredients like broth or vegetables, and avoid overcooking by removing it from the heat as soon as it's no longer pink.

No, 93% ground beef has a relatively low saturated fat content, typically around 3 grams per 3.5-ounce cooked serving, making it a heart-healthy option when consumed in moderation.

Yes, grass-fed beef often has a different fatty acid profile, typically containing more omega-3s and conjugated linoleic acid (CLA) than grain-fed beef.

Yes, 93% ground beef is an excellent choice for tacos and chili as its lower fat content prevents the final dish from becoming overly greasy. Since you typically drain the fat in these recipes, using a leaner cut is a simple way to reduce fat.

Yes, lean ground beef, including the 93% variety, is a good source of heme iron, which is more easily absorbed by the body than the non-heme iron found in plants.

Yes, leaner ground beef provides more protein per serving. Since you're paying for meat and not fat, you get more actual protein and less fat for your money.