Ground beef patty 5% fat Calories: Nutrition Facts, Benefits & Daily Values

Calorie Chart / Meat & Eggs / Beef - Ground beef patty 5%

How Many Calories Are in Ground beef patty 5% fat?

Calculation of the nutritional value & Recommended Dietary Intake of ground beef patty 5% fat

Calories 161 kcal	Proteins 26 g	Lipids 6.3 g	Carbohydrates 0 g

8%	35%	9%	0%

Health benefits of ground beef patty 5% fat

With only 129 kcal per 100 g, ground beef patty 5 % fat is considered a moderate-calorie meat option: it delivers satisfying proteins without the calorie load of fattier cuts. Those calories mainly come from its 21 g of high-biological-value proteins, while the 5 g of fat are largely unsaturated when the animal is grass-fed.

Rich in vitamin B12 (essential for red-blood-cell formation), niacin (B3), vitamin B6, and riboflavin (B2), this patty also provides bioavailable iron, zinc, and selenium that support immunity and energy metabolism. A 100 g serving covers nearly one-third of the daily iron requirement for adult men. Heme iron from beef is absorbed up to four times better than the non-heme iron found in plant foods, helping to prevent anemia with minimal extra calories.

Creatine, naturally present in beef, is prized by athletes for supposed performance benefits (still being studied). Conjugated linoleic acid (CLA) is another supposed asset often cited for body-composition management, again without definitive consensus, so the term "supposed" applies. Finally, beef has been part of human diets for millennia: archaeological findings show cattle domestication around 8,000 BCE, long before anyone counted calories!

To sum up, ground beef patty 5 % fat offers a protein-dense, moderate-calorie solution packed with B-vitamins, iron, and zinc, making it suitable for weight management and sports nutrition while keeping calories under control.

Tips for incorporating ground beef patty 5% fat into a balanced diet

Because its calories are moderate for a meat, the patty fits well in balanced plates. Grill or pan-sear it and serve with steamed broccoli and a portion of quinoa to create a fiber-rich, vitamin-loaded meal that keeps total calories in check. Another idea is a homemade burger: replace the usual white bun with two leaves of crisp lettuce or a slice of wholemeal bread to cut empty calories.

For a sports-oriented dish, pair the patty with roasted sweet potato — if unavailable, switch to regular potato wedges baked in the oven — and sautéed spinach. This trio supplies complex carbs, iron, and antioxidants while keeping an eye on calories.

You can also crumble the cooked patty into a quick tomato sauce, then spoon it over whole-grain pasta. Compared with a classic Bolognese using fattier mince, the 5 % version lowers overall calories by roughly 30 %. If you crave comfort food, top a light vegetable soup with grilled patty strips to boost satiety without blowing up calories.

Just like beef steak or sirloin, resting the meat for two minutes after cooking preserves juices. Season with herbs, pepper, or a dash of mustard rather than sugary sauces to avoid hidden calories. Rotate with lean fish such as cod during the week for variety in both proteins and calories.

Frequently Asked Questions

How many calories are in ground beef patty 5% fat?: There are 129 kcal per 100 g.
Is ground beef patty 5% fat lower in calories than regular minced beef?: Yes, a 5 % patty typically provides 25–30 % fewer calories than a 15–20 % fat mince because fat is more calorie-dense than protein.
Do I still get enough protein despite the lower calories?: Absolutely. You obtain about 21 g of high-quality protein per 100 g, so the protein-to-calorie ratio is excellent.
What cooking method preserves the fewest additional calories?: Grilling, oven baking, or air-frying let excess fat drip away and avoid added oil, keeping calories close to the raw value.
Can I freeze cooked patties without increasing calories?: Freezing does not change nutritional values; calories remain the same as when cooked, provided no high-calorie sauce is added afterward.
Is a ground beef patty 5% fat suitable for a low-calorie diet?: Its moderate 129 kcal per 100 g make it easy to include in a low-calorie meal plan, especially when paired with vegetables.
How does it compare in calories to a chicken breast?: A skinless chicken breast averages 110–120 kcal per 100 g, so the patty is only slightly higher in calories yet richer in iron.
Does draining fat after cooking lower calories further?: Yes, blotting and draining can remove up to 10 % of the remaining fat, shaving a few calories off each portion.

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