Ground beef, 80% lean, raw
Checked by us One serving: 100 g · 248 kcal
Protein, plus vitamin B12 and niacin. Rich in 3 more nutrients: see Good for.
A lot per serving: saturated and trans fat. Nothing else to watch for most people.
Worth knowing for some people: alpha-gal syndrome.
Good for
How we counted this
What one serving (100 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
17.5 g in one serving: 31% of the 56 g a day men need, 38% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
2.14 µg in one serving: 89% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
6.38 mg in one serving: 40% of the 16 mg a day men need, 46% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Zinc
Your immune system and healing wounds depend on it.
Learn more
3.85 mg in one serving: 35% of the 11 mg a day men need, 48% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
15 µg in one serving: 27% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.32 mg in one serving: 25% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
16 more nutrients below “a lot”
- Some
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.15 mg in one serving: 12% of the 1.3 mg a day men need, 14% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Learn more
1.97 mg in one serving: 25% of the 8 mg a day men need, 11% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Some
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
56.4 mg in one serving: 10% of the 550 mg a day men need, 13% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
273 mg in one serving: 8% of the 3,400 mg a day men need, 11% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
16.4 mg in one serving: 4% of the 400 mg a day men need, 5% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
65 mg in one serving: 4% of the 1,600 mg a day men need, 6% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.04 mg in one serving: 3% of the 1.2 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
7 µg in one serving: 2% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
1.8 µg in one serving: 2% of the 120 µg a day men need, 2% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.17 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
6.89 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0.1 µg in one serving: 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
4 µg in one serving: under 1% of the 900 µg a day men need, 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
Watch out
How we counted this
Nothing here reaches a limit at ordinary amounts.
For some people
Flagged for people with alpha-gal syndrome: the CDC names beef among the red meats that can trigger a reaction. Beef is not on Health Canada's priority-allergen list.
Worth knowing
No limit applies, so none is rated.
Sodium and saturated fat
One 100 g serving, as a share of the label’s daily value: sodium 55 mg (2%) · saturated and trans fat 7.5 g (38%)
Learn more
We name one of these whenever a serving gives 20% or more of its daily value on Health Canada’s Table of Daily Values (sodium 2,300 mg, saturated and trans fat together 20 g), the same 20% that reads “a lot” under Good for. The same rule applies to every food. Daily values are what labels count against, not limits.
Source: Health Canada, Table of Daily Values (nutrition labelling)
Cholesterol
68 mg in a 100 g serving.
Learn more
Shown, not rated: the current US and Canadian dietary guidelines set no daily limit for cholesterol from food, and put the weight on saturated fat and the overall diet. The Canadian Nutrition Facts table gives it no percent daily value.
Source: Dietary Guidelines for Americans, 2025–2030 · Health Canada, Canada’s Dietary Guidelines, Section 1
Sugar
0 g of sugar in a 100 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Tyramine: 0.34–1.6 mg per kg fresh weight, so about 0.034–0.16 mg in a 100 g serving. · Triki 2018 · grade B
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Purines, which matter for gout, aren’t measured for this food yet.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 100 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted31 g in 100 g (this food: 17.5 g) · but less vitamin B12
Ground beef, 80% lean, cooked27 g in 100 g (this food: 17.5 g)
More vitamin B12
- Ground beef, 80% lean, cooked2.8 µg in 100 g (this food: 2.14 µg)
More niacin
- Chicken breast, roasted19.7 mg in 100 g (this food: 6.38 mg) · but less vitamin B12
Deli turkey breast11.6 mg in 100 g (this food: 6.38 mg) · but less vitamin B12
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Tilapia, cooked- More selenium (54.4 µg vs 15 µg)
- More omega-3: EPA + DHA (135 mg vs 0 mg)
- More vitamin D (3.7 µg vs 0.1 µg)
- Less zinc (0.41 mg vs 3.85 mg)
- Less vitamin B6 (0.12 mg vs 0.32 mg)
- Ground beef, 80% lean, cooked
- More vitamin B12 (2.8 µg vs 2.14 µg)
- More zinc (6.4 mg vs 3.85 mg)
- More niacin (9.68 mg vs 6.38 mg)
Eggs, hard-boiled- More choline (294 mg vs 56.4 mg)
- More selenium (30.8 µg vs 15 µg)
- More riboflavin (0.51 mg vs 0.15 mg)
- Less vitamin B12 (1.11 µg vs 2.14 µg)
- Less zinc (1.05 mg vs 3.85 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Tilapia, cooked
- 128 kcal in 100 g (this food: 248)
- More selenium (54.4 µg vs 15 µg)
- More omega-3: EPA + DHA (135 mg vs 0 mg)
- More vitamin D (3.7 µg vs 0.1 µg)
- Less zinc (0.41 mg vs 3.85 mg)
- Less vitamin B6 (0.12 mg vs 0.32 mg)
- Deli turkey breast
- 106 kcal in 100 g (this food: 248)
- More niacin (11.6 mg vs 6.38 mg)
- Less vitamin B12 (0.37 µg vs 2.14 µg)
- Less zinc (0.94 mg vs 3.85 mg)
- Chicken breast, roasted
- 165 kcal in 100 g (this food: 248)
- More niacin (19.7 mg vs 6.38 mg)
- More protein (31 g vs 17.5 g)
- More selenium (27.6 µg vs 15 µg)
- Less vitamin B12 (0.34 µg vs 2.14 µg)
- Less zinc (1 mg vs 3.85 mg)
Building muscle: more protein and more calories, per 100 g.
- Ground beef, 80% lean, cooked27 g protein · 272 kcal per 100 g
1 food out of the 11 other main-dish proteins we’ve checked and could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Left out: Clams, cooked (Cadmium: limit it).
Left out: Beef liver, pan-fried (Copper: limit it).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Beef, ground, 80% lean, raw
How the serving was set: 100 g raw (Health Canada L.7, patties and ground meat)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.065 g | 0.07 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Calcium | 6.889 mg | 6.89 mg | 2.78 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 9 mg | 9 mg | 3.63 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| 10.125 mg | 10.13 mg | 4.09 mg | second database · not used | Canadian Nutrient File 2026 #2690 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Choline | 56.4 mg | 56.4 mg | 22.76 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Energy | 247.813 kcal | 247.81 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 254 kcal | 254 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #174036 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Fat | 19.44 g | 19.44 g | 7.84 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 16.2 g | 16.2 g | 6.54 g | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Cholesterol | 67.74 mg | 67.74 mg | 27.34 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Fatty acids, total saturated | 6.845 g | 6.85 g | 2.76 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Fibre | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Folate | 7 µg | 7 µg | 2.82 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 14 µg | 14 µg | 5.65 µg | second database · not used · 2× | UK food tables (CoFID 2021) #18-469 | C | |
| Iron | 1.965 mg | 1.97 mg | 0.79 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 1.4 mg | 1.4 mg | 0.56 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Magnesium | 16.41 mg | 16.41 mg | 6.62 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 17 mg | 17 mg | 6.86 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Niacin (B3, niacin equivalents) | 6.375 mg | 6.38 mg | 2.57 mg | listed used | Canadian Nutrient File 2026 #2690 | C |
| Phosphorus | 144.4 mg | 144.4 mg | 58.27 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 160 mg | 160 mg | 64.56 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Potassium | 273.3 mg | 273.3 mg | 110.28 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 260 mg | 260 mg | 104.92 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Protein | 17.531 g | 17.53 g | 7.07 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 19.7 g | 19.7 g | 7.95 g | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Riboflavin (B2) | 0.151 mg | 0.15 mg | 0.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0.13 mg | 0.13 mg | 0.05 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Selenium | 15 µg | 15 µg | 6.05 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 7 µg | 7 µg | 2.82 µg | second database · not used · 2.1× | UK food tables (CoFID 2021) #18-469 | C | |
| Sodium | 54.94 mg | 54.94 mg | 22.17 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 80 mg | 80 mg | 32.28 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Sugars | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Thiamin (B1) | 0.043 mg | 0.04 mg | 0.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0.06 mg | 0.06 mg | 0.02 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Vitamin A | 4 µg | 4 µg | 1.61 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Vitamin B12 | 2.14 µg | 2.14 µg | 0.86 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 2 µg | 2 µg | 0.81 µg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Vitamin B6 | 0.323 mg | 0.32 mg | 0.13 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0.37 mg | 0.37 mg | 0.15 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Vitamin C | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Vitamin D | 0.1 µg | 0.1 µg | 0.04 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0.7 µg | 0.7 µg | 0.28 µg | second database · not used · 7× | UK food tables (CoFID 2021) #18-469 | C | |
| Vitamin E | 0.17 mg | 0.17 mg | 0.07 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0.17 mg | 0.17 mg | 0.07 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Vitamin K1 | 1.8 µg | 1.8 µg | 0.73 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Water | 62.82 g | 62.82 g | 25.35 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 62 g | 62 g | 25.02 g | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Zinc | 3.848 mg | 3.85 mg | 1.55 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| 3.9 mg | 3.9 mg | 1.57 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Copper | 0.055 mg | 0.06 mg | 0.02 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Energy (Atwater general) | 242.61 kcal | 242.61 kcal | 97.9 kcal | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Energy (Atwater specific) | 247.813 kcal | 247.81 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Nitrogen | 2.805 g | 2.81 g | 1.13 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Ash | 0.828 g | 0.83 g | 0.33 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Energy | 1,062 kj | 1,062 kj | 428.55 kj | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Vitamin A, IU | 14 iu | 14 iu | 5.65 iu | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Vitamin D (D2 + D3), International Units | 3 iu | 3 iu | 1.21 iu | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Vitamin D3 (cholecalciferol) | 0.1 µg | 0.1 µg | 0.04 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Folate, food | 7 µg | 7 µg | 2.82 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Folate, DFE | 7 µg | 7 µg | 2.82 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Betaine | 8.2 mg | 8.2 mg | 3.31 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Tryptophan | 0.087 g | 0.09 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Threonine | 0.665 g | 0.67 g | 0.27 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Isoleucine | 0.759 g | 0.76 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Leucine | 1.339 g | 1.34 g | 0.54 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Lysine | 1.423 g | 1.42 g | 0.57 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Methionine | 0.442 g | 0.44 g | 0.18 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Cystine | 0.177 g | 0.18 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Phenylalanine | 0.67 g | 0.67 g | 0.27 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Tyrosine | 0.528 g | 0.53 g | 0.21 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Valine | 0.844 g | 0.84 g | 0.34 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Arginine | 1.118 g | 1.12 g | 0.45 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Histidine | 0.558 g | 0.56 g | 0.23 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Alanine | 1.076 g | 1.08 g | 0.43 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Aspartic acid | 1.547 g | 1.55 g | 0.62 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Glutamic acid | 2.575 g | 2.58 g | 1.04 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Glycine | 1.166 g | 1.17 g | 0.47 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Proline | 0.875 g | 0.88 g | 0.35 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Serine | 0.688 g | 0.69 g | 0.28 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Hydroxyproline | 0.272 g | 0.27 g | 0.11 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Fatty acids, total trans | 0.7 g | 0.7 g | 0.28 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 12:0 | 0.014 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 14:0 | 0.592 g | 0.59 g | 0.24 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 16:0 | 4.279 g | 4.28 g | 1.73 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 18:0 | 2.362 g | 2.36 g | 0.95 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 20:0 | 0.016 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| MUFA 18:1 | 7.672 g | 7.67 g | 3.1 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 18:2 | 0.42 g | 0.42 g | 0.17 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 18:3 | 0.065 g | 0.07 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 20:4 | 0.035 g | 0.04 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| MUFA 14:1 | 0.162 g | 0.16 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| MUFA 16:1 | 0.724 g | 0.72 g | 0.29 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| MUFA 20:1 | 0.066 g | 0.07 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Fatty acids, total monounsaturated | 7.247 g | 7.25 g | 2.92 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Fatty acids, total polyunsaturated | 0.485 g | 0.49 g | 0.2 g | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| SFA 15:0 | 0.095 g | 0.1 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| SFA 17:0 | 0.224 g | 0.22 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| TFA 18:1 t | 1.18 g | 1.18 g | 0.48 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 18:3 n-6 c,c,c | 0.015 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| MUFA 17:1 | 0.164 g | 0.16 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Fatty acids, total trans-monoenoic | 1.18 g | 1.18 g | 0.48 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.051 g | 0.05 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| Manganese | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #2514744 | C |
| Niacin (B3, preformed) | 4.227 mg | 4.23 mg | 1.71 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 5.8 mg | 5.8 mg | 2.34 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Pantothenic acid (B5) | 0.498 mg | 0.5 mg | 0.2 mg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
| 0.49 mg | 0.49 mg | 0.2 mg | second database · not used | UK food tables (CoFID 2021) #18-469 | C | |
| Retinol | 4 µg | 4 µg | 1.61 µg | from SR Legacy used | US food database (USDA SR Legacy) #174036 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Alpha-gal syndrome · Worth knowing · Flagged for people with alpha-gal syndrome: the CDC names beef among the red meats that can trigger a reaction. Beef is not on Health Canada's priority-allergen list. · US CDC, About alpha-gal syndrome · A
- Dietary cholesterol · Context · Context, no cap: no agency limit for dietary cholesterol is used. 67.74 mg cholesterol and 6.845 g saturated fat per 100 g (the food's own nutrient listing). · US food database (USDA Foundation Foods) · C
- E. coli O157 in undercooked ground meat · Worth knowing · Flagged for undercooking: cook ground beef until the thickest part reaches 71 °C (160 °F). Colour is not a reliable test, so use a digital thermometer. · Health Canada, Hamburger safety tips · A
- Safe cooking temperature · Worth knowing · Flagged: cooking temperature decides safety. Cook ground beef to 71 °C (160 °F) in the thickest part. Health Canada's chart gives ground meat a single temperature, with no rare or medium-rare option the way a steak has. Use a digital thermometer. · Health Canada, safe cooking temperatures · A
Oxalate, phytate and gut-tolerance measurements
- histamine: not detected (n 3) mg/kg · fresh weight · raw whole-muscle beef leg cuts (NOT ground) chilled at 2 C, day 0 · grade B · Triki 2018
- histamine: mean 0.5 · standard deviation 0.02 · 0% below the detection limit · n 3 mg/kg · fresh weight · raw whole-muscle beef leg cuts (NOT ground) chilled at 2 C, day 10 of chilled storage · grade B · Triki 2018
- histamine: not detected (n 199) mg/kg · fresh weight · fresh meat as sold (species not stated) · grade B · Sanchezperez 2021
- lactose: 0 g/100 g · as listed · Beef, mince, raw · grade B · UK food tables (CoFID 2021)
- lactose: 0 g/100 g · as listed · Beef, ground, 80% lean meat / 20% fat, raw · grade B · US food database (USDA SR Legacy)
- lactose: <5 (not detected) mg/100 g · as sold · dairy-free salamis (Italian Milano, smoked, German style, peppered): related processed meat, not ground beef · grade C · Shakerdi 2022
- tyramine: 0.34–1.57 mg/kg · fresh weight · raw whole-muscle beef leg cuts (NOT ground) chilled at 2 C, day 0 to day 10 · grade B · Triki 2018
Sources
- US CDC, About alpha-gal syndrome
cdc-alpha-gal-about· page · US government work (17 USC 105), public domain - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Hamburger safety tips (page dated 2013-07-12)
hc-hamburger-safety-tips· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Safe cooking temperatures (published 2024-06-04; page details 2020-05-29)
hc-safe-cooking-temps· page · Government of Canada terms (Crown copyright; not OGL) - Sánchez-Pérez S et al. 2021, Nutrients 13:1395, Table 1 (histamine)
sanchezperez2021· full text read · CC BY 4.0 - Shakerdi LA, Wallace L, Smyth G, Madden N, Clark A, Hendroff U, McGovern M, Connellan S, Gillman B, Treacy EP. Determination of the lactose and galactose content of common foods: relevance to galactosemia. Food Sci Nutr 2022;10:3789-3800 · doi:10.1002/fsn3.2976 · PMID 36348783
shakerdi2022· full text read · CC BY (Wiley open access) - Triki M, Herrero AM, Jimenez-Colmenero F, Ruiz-Capillas C. Quality assessment of fresh meat from several species based on free amino acid and biogenic amine contents during chilled storage. Foods 2018;7(9):132. · doi:10.3390/foods7090132 · PMID 30149617
triki2018· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.