Lean beef mince is a nutritious and versatile ingredient that can be used in various dishes from tacos to meatballs to burgers, But how much protein does 200g of lean mince contain exactly?
In this article, we’ll cover:
- What is Lean Beef Mince?
- Protein in 200g Lean Mince
- Cooked vs Raw
- Different Fat Percentages
- Benefits of Lean Beef Protein
- High Protein Mince Recipes
- Lean Mince Selection & Storage Tips
- FAQs
Let’s dive in!
What is Lean Beef Mince?
Lean beef mince, also called extra lean ground beef in some countries, refers to minced or ground beef with a lower fat content. While regular mince contains around 20% fat, lean mince has 10% or less.
The leanness is achieved by trimming visible fat from cuts of beef before grinding. Common labels you’ll see are 90% lean/10% fat or 95% lean/5% fat. The higher the lean percentage, the less fat it contains.
Lean mince has a coarser, more crumbly texture than fattier mince when cooked. But it’s much lower in calories and unhealthy saturated fat.
Protein in 200g of Lean Beef Mince
Beef is one of the highest protein foods you can eat. Here’s an overview of the protein content of 200g lean mince:
Cooked Lean Mince
- 90% lean cooked – 50.7g protein
- 95% lean cooked – 53g protein
Cooking reduces moisture so increases protein concentration slightly.
Raw Lean Mince
- 90% lean raw – 40g protein
- 95% lean raw – 42g protein
These values are for 200g of raw mince before cooking
As you can see, 200g of cooked extra lean beef mince contains 50-53g of protein, while raw contains 40-42g.
The fattier the mince, the less protein per 200g. But even 70% lean mince packs over 30g protein per 200g cooked.
Benefits of Lean Beef Protein
The high quality protein in lean beef mince provides some great health benefits:
- Builds and repairs muscle tissue
- Provides lasting energy
- Helps appetite and weight control
- Maintains bone health
- Boosts immune function
Plus, beef contains heme iron which is absorbed more efficiently than plant iron sources. Lean cuts are lower in saturated fat than fattier options.
High Protein Mince Recipes
To take advantage of all that beefy goodness, here are some tasty ways to use 200g of lean mince:
- Cheeseburger Stuffed Peppers – Scoop 200g mince into halved peppers
- Mini Meatloaf Cupcakes – Line muffin cups with mince
- Zucchini Lasagna – Layer zucchini slices with mince and sauce
- Beef & Broccoli Stir Fry – Combine with broccoli florets
- Cottage Pie – Top mashed potatoes over mince in a casserole dish
- Meatball Sub – Form into meatballs to top a sub sandwich
- Taco Salad – Brown mince with taco seasoning and add to a salad
With a little creativity, 200g lean mince can make several high protein meals!
Tips for Selecting & Storing Lean Mince
Follow these tips for the best quality lean mince:
- Choose bright red mince with minimal discoloration
- Check the lean/fat percentage on the label
- Make sure mince feels cool and is sold by the use-by date
- Cook within 2 days or freeze for later
- Store mince in the coldest part of the refrigerator
Proper selection and storage prevents spoilage and safety issues.
FAQs
Is lean mince healthier than regular mince?
Yes, lean mince is healthier overall since it contains much less saturated fat and calories than regular 20% fat mince. Go as lean as possible for maximum nutrition.
What’s the leanest ground beef available?
The leanest ground beef you can buy is typically 95% or 96% lean. This has only 5-4% fat content for minimal saturated fat and calories.
Is lean mince good for weight loss?
Lean beef mince can be an excellent choice for weight loss diets due to its high protein and low fat and calorie content. Protein is especially filling and helps control hunger and cravings.
How long does lean mince last in the fridge?
Fresh lean mince will maintain top quality for 2-3 days past the sell-by date when properly refrigerated at 40°F or below. For longer storage, freeze lean mince for 3-4 months.
Is fatty or lean mince better for burgers?
Fattier mince makes juicier burgers, while lean mince can get a bit dry. Look for 90% lean/10% fat mince for a good balance of fat for flavor and moisture while keeping calories under control.