Nutrition Explained: How many calories are in 100g of 5% beef mince?

October 25, 2025 •

4 min read

A 100g serving of raw 5% fat beef mince contains approximately 125-130 calories. Knowing exactly how many calories are in 100g of 5% beef mince is a crucial starting point for anyone managing their intake as part of a nutrition diet or weight management plan.

Quick Summary

This article details the calorie count and nutritional breakdown of 100g of 5% beef mince. It compares the nutritional differences between varying fat percentages and offers cooking techniques and health benefits of choosing lean options.

Key Points

125-137 kcal per 100g: Raw 5% fat beef mince contains approximately 125 to 137 calories, making it a low-fat, high-protein choice.
Nutrient-dense protein: Lean mince is an excellent source of high-quality protein, essential for muscle maintenance, and packed with vital minerals like iron and zinc.
Significant caloric difference: The fat percentage is a major determinant of calorie count, with 20% fat mince containing more than double the calories of the 5% variety.
Cooking increases density: The calorie and nutrient content per 100g of cooked mince is higher than raw due to water loss, but the total nutritional value remains the same.
Prevents nutrient deficiencies: The B vitamins and iron found in lean beef can help boost energy levels and prevent common deficiencies, particularly for those on a calorie-restricted diet.
Cooking technique is key: To prevent lean mince from drying out, cook it quickly over medium-high heat with added moisture, like broth or sauce.

Understanding the Calorie Count of 5% Beef Mince

For those who are health-conscious or following a specific diet, understanding the nutritional content of your food is essential. When it comes to beef mince, the fat percentage is the most significant factor affecting its calorie count. For 5% fat beef mince, also known as 95% lean, the calorie content is considerably lower than its fattier counterparts, making it an excellent choice for a balanced diet.

Research and nutritional databases confirm that for a 100g serving of raw 5% beef mince, you can expect the calorie content to be in the range of 125 to 132 kcal. This makes it a nutrient-dense food, providing a substantial amount of protein without excessive fat and calories. The nutritional profile also includes essential micronutrients that are vital for overall health.

Raw vs. Cooked: What Changes?

It's important to remember that the calorie count for raw meat will differ from cooked meat for the same weight. When you cook beef mince, it loses a significant amount of water, causing it to shrink. While the total nutritional value remains the same, the density of calories and macronutrients increases. For example, 100g of cooked 5% beef mince will have a higher calorie count than 100g of raw mince because it contains less water. A common method for accurately tracking intake is to measure the meat raw before cooking or to calculate based on the overall weight of the cooked dish.

Other Key Nutrients in Lean Beef Mince

Beyond calories, 5% beef mince offers a rich source of other nutrients:

High-Quality Protein: Essential for building and repairing tissues, a 100g serving provides a high amount of protein. For example, Tesco's 5% fat mince contains 21.9g of protein per 100g.
Essential Minerals: It is a fantastic source of iron, vital for oxygen transport in the blood, and zinc, which supports the immune system.
B Vitamins: Beef mince is packed with B vitamins, including B12, B6, niacin, and riboflavin, all of which are crucial for energy production and nerve function.

Lean vs. Fattier Mince: A Nutritional Comparison

Understanding the contrast between different fat percentages can help you make more informed decisions based on your dietary goals. The difference in calories and macronutrients is significant, as illustrated in the table below, compiled from nutritional data.


Nutritional Value (Per 100g, Raw)	5% Fat Mince	10% Fat Mince	20% Fat Mince
Approximate Calories	125-137 kcal	217 kcal	288 kcal
Protein	~21-22g	~25g	~20g
Total Fat	~5g	~12g	~22g
Saturated Fat	~2g	~4.5g (approx.)	~8g (approx.)

The Health Benefits of Choosing Lean Mince

Opting for leaner mince, like the 5% variety, provides several health advantages, especially for those managing their weight or heart health. The lower fat and saturated fat content directly reduces overall calorie intake. This high protein, lower-calorie profile also increases satiety, helping you feel fuller for longer and reducing the urge to snack. This makes it a highly effective tool for controlling portions and adhering to a calorie deficit.

Cooking Lean Mince for Maximum Nutrition and Flavour

Because of its low fat content, lean mince can be prone to drying out if not cooked correctly. Follow these simple tips to keep your meals moist and flavourful.

Don't Overcook: Cook mince until it's just browned. Overcooking will remove moisture and make the meat tough.
Use a Hot Pan: For perfect browning, heat your pan to a medium-high temperature before adding the mince. This creates a sear that locks in flavour.
Break It Up: Use a wooden spoon or spatula to break the mince into small, even crumbles as it cooks. This ensures even browning.
Add Moisture: Lean mince benefits from a moist cooking environment. Consider adding a splash of broth, wine, or a sauce to the pan during the cooking process.
Enhance with Seasoning: Because it's lower in fat, you may want to add extra flavour with fresh herbs, spices, or a rich tomato paste.

Healthy Recipe Ideas with 5% Beef Mince

Classic Spaghetti Bolognese: The lean mince makes this a lighter version of the Italian favourite. Pair it with whole-wheat pasta and plenty of vegetables.
Healthy Chilli Con Carne: Prepare a hearty chilli using 5% mince, beans, and fresh vegetables for a filling and nutritious meal.
Stuffed Bell Peppers: Fill hollowed-out peppers with a mixture of lean mince, rice, and chopped vegetables, then bake until tender.
Korean Beef Bowls: A quick stir-fry with lean mince, a sweet and savory sauce, and plenty of fresh vegetables served over brown rice.

Conclusion: Making Informed Dietary Choices

Knowing how many calories are in 100g of 5% beef mince reveals it to be a fantastic foundation for many healthy, high-protein meals. By choosing this leaner option, you can enjoy a versatile and nutrient-dense ingredient while effectively managing your calorie and fat intake. Simple cooking techniques and smart recipe choices ensure that you don't sacrifice flavour for health. Incorporating lean beef mince into your diet can be a delicious and beneficial step toward achieving your wellness goals. For more in-depth nutritional guidance on how various foods can impact your diet, you can refer to resources like the Noom Ground Beef Guide.

Frequently Asked Questions

Yes, 5% beef mince has a significantly lower calorie count than regular or standard mince, which typically contains 10-20% fat. This makes it a better option for weight management or heart health.

For every 100g, 5% beef mince contains a high amount of protein, usually around 21-22g, which is excellent for muscle repair and promoting satiety.

Cooking causes mince to lose water and fat, which means a 100g portion of cooked mince will have more calories than a 100g portion of raw mince. The total nutritional content, however, does not change.

Yes, absolutely. Lean beef mince is a nutrient-dense food that provides high-quality protein and essential vitamins and minerals like iron and B12. When eaten in moderation as part of a balanced diet, it's a very healthy option.

To prevent lean mince from drying out, cook it in a hot pan to brown quickly, avoid overcooking, and consider adding moisture like broth or sauce during preparation. Breaking the meat up evenly also helps with proper cooking.

While the terms are often used interchangeably, minced meat can refer to a variety of finely chopped meats, while ground beef is exclusively beef and often categorized by its specific lean-to-fat ratio, like 95/5.

Yes, grass-fed lean mince is generally considered a healthier choice. It tends to be lower in calories and contains more beneficial Omega-3 fatty acids compared to grain-fed beef.