Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
Lean beef mince (5% fat): 21g protein per 100g, or 15.3g per 100 calories. That ranks fifth of the 12 everyday staples compared here.
Standard reference label figures, compiled from label data and Open Food Facts — last checked 2026-08-16.
There's around 21g of protein per 100g of lean beef mince (5% fat) (raw), so a typical 150g serving gives you roughly 31.5g. That works out to 15.3g of protein per 100 calories, which makes lean beef mince (5% fat) the #5 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Nobody weighs out exactly 100g. Here's what lean beef mince (5% fat) gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 21g of protein and 137 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 100g | 21g | 137 kcal |
| 150g typical serving | 31.5g | 206 kcal |
| 200g | 42g | 274 kcal |
| 250g | 52.5g | 342 kcal |
| 500g | 105g | 685 kcal |
| 1 kg | 210g | 1370 kcal |
So 500g of lean beef mince (5% fat) is about 105g of protein for roughly 685 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh raw to match these figures.
Lean beef mince (5% fat) carries roughly 137 kcal per 100g (about 206 kcal in a 150g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how lean beef mince (5% fat) stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Lean beef mince (5% fat) | 15.3g | 0g | 3.6g |
The higher the protein figure here, the more filling lean beef mince (5% fat) is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Source values per 100g: 137 kcal · 21g protein · 0g carbs · 5g fat. Standard reference nutrition figures for lean beef mince (5% fat) (raw), compiled from label data and Open Food Facts, last checked 2026-08-16.
Pulled from our 24,000-product Irish label database, not a guess -- a photo only appears where we have a confirmed barcode match against Open Food Facts.
At 31.5g of protein per 150g serving, hitting a 150g daily protein target from lean beef mince (5% fat) alone would take about 4.8 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
There's about 21g of protein per 100g of lean beef mince (5% fat) (raw). A typical 150g serving delivers roughly 31.5g of protein.
About 105g of protein, for roughly 685 calories. 200g gives you around 42g. The full portion table above runs from 100g to 1kg, all worked out from the 21g per 100g figure.
It carries about 15.3g of protein per 100 calories, ranking #5 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. See real examples of branded lean beef mince (5% fat) products above where we have a barcode-verified match.