Australian beef mince: A high-protein staple worth adding to your diet

Let's start with a fun fact: beef mince is used in up to 30% of all meals made in Australia [1]. So, we can safely say that it's a popular meat for your meals. But, is it good for you?

We've taken a deep dive into the nutrition profile of Australian beef mince to help you understand its protein content, other benefits and where it fits in a healthy eating plan.

How much protein is in beef mince?

According to Food Standards Australia New Zealand (FSANZ), beef mince has anywhere from 22.4-22.9 grams of protein per 100 grams of raw mince [4][5][6]. 

To put that in perspective with other foods, chicken has around 16-20 grams of protein per 100 grams, while one large egg has about 6.3 grams of protein.

Why does protein matter?

Protein is a key nutrient for your body, supporting growth and repair, building muscles and working to boost your immune system and metabolism [2].

A balanced diet includes protein across 2-3 meals per day.  There are plenty of high-protein foods to add to your diet to help you meet your goal, such as [2]:

• Lean red meats
• Chicken
• Fish, such as salmon or tuna
• Eggs
• Dairy products, like milk, cheese and yoghurt
• Nuts and seeds
• Legumes and beans

When you’re trying to lose weight, protein is extra important. It helps you feel fuller for longer, which aids in a healthy eating plan.

Other nutritional benefits of mince

Beyond protein, Australian beef mince is also a great source of other vitamins and minerals like iodine, iron, zinc and vitamin B12 [11][12]:

• Iodine helps support your thyroid
• Iron carries oxygen around the body
• Zinc is key for your immune system, skin and reproductive health
• Vitamin B12 supports your nervous system

Iron and zinc are also more easily absorbed in the body from animal foods, compared to plant-based foods. A single serve of low-fat beef mince has around 1.5 mg of iron and 2.3 mg of zinc [5].

How much protein is in 100 grams of beef mince?

If you ever want to know more about a certain food, we highly recommend a look at the FSANZ Australian Food Composition Database. This tool covers the nutrition information for many common foods.

We know your time is precious, so we’ve done the searching for you when it comes to beef mince [4][5][6].

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As you can see from our table, the lowest-fat mince also has the highest protein levels. 

Types of beef mince in Australia

It would be great to head to your local Woolworths or Coles and find low-, regular- and high-fat mince clearly labelled on the shelves. But, in Australia, we use slightly more interesting names.

A study from 2014 exploring the fat content of different types of beef mince found 18 individual labels [1]. Premium was the most popular category across all stores, followed by regular and 3-, 4- or 5-star ratings.

With so many different labels to decipher, it can be hard to know which mince is the best for you, at least on name alone.

The best way to find a healthy mince is to check the fat content, either by reading the nutrition information on the back of the pack or asking your butcher [8].

What does the fat content in mince really mean? 

You might know that low-fat mince is the way to go for weight loss, but how do you find it? It helps when you know what exactly counts as low in fat. 

The same study we mentioned earlier defines low-, regular- and high-fat mince as [1]:

• Low-fat mince: less than 5g of fat per 100 grams of mince
• Regular-fat mince: between 5-10g of fat per 100 grams of mince
• High-fat mince: over 10g of fat per 100 grams of mince 

There are lots of factors that decide how fatty your beef mince is, but an important one is the cut of meat used. For example, round and topside tend to make the leanest mince, while chuck and gravy beef are used for higher-fat mince.

Some butchers or retailers will trim off excess fat before they mince the meat, which also helps reduce fat in your beef mince.

A simple visual trick is to inspect your mince for white flecks. The more white you see in the packet, the higher in fat the meat is.

Is it healthy to cook with Australian beef mince? 

We’re pleased to tell you that beef mince is a healthy (and tasty) option for your main meals. But, like most foods, the healthiest option is low in fat and follows recommended portion sizes.

Reducing fat in your diet

Red meats like beef, pork and lamb are all examples of saturated fats. These types of fats are okay in moderation, but having them too often can increase your cholesterol levels and risk of disease [3].

While fats can make up 35% of your total diet, only 10% or less should be from saturated and trans fats.

Choosing a leaner quality of beef mince is a good way to reduce saturated fats. That means looking for one with 5g of fat per 100 grams of meat, or less [1].

Be mindful of portion sizes

Did you know that a standard serve of cooked red meat is only 65 grams? That’s equal to around 90-100g of raw meat [11].

A lot of people eat more than this for a main meal, which is not hard to do. One way you can improve your diet is to focus on portion sizes. 

When it comes to red meat, including beef mince, you can have up to 455g in a single week, which is based on the recommended 65g per day [11][12]. 

If you’re not eating red meat every day, then you can have slightly more in a serve. For example, you could eat 150g of red meat 3 times per week and still meet the recommended portion sizes. 

It’s a good idea not to exceed 7 serves of red meat in a week. Most health professionals recommend keeping red meat to 1-3 times per week [2]. 

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Healthy ways to cook beef mince 

From curries to tacos, pasta sauce and pies, beef mince is a super versatile ingredient that can kickstart many of your favourite recipes. Here are 3 ideas to make your beef mince meals a healthier option. 

Check the fat content before you buy

Your first healthy choice starts at the supermarket or butcher. Choosing a low-fat mince means looking for one with less than 5g of fat.

We will add that even though lean mince is the healthiest option, some recipes work better with fattier meat. For example, lean mince works great in sauces but can be too dry for formed dishes like burgers, meatballs and koftas [8].

We’re big believers in enjoying your food and making it good for you. If that means getting regular fat mince for Friday burger night, then we’re all for it. 

Cook your meat in healthy fats

When it comes time to cook, make sure you’re choosing unsaturated fats like olive oil and sunflower oil [10]. If you’ve chosen a fattier beef mince, then you might be able to cook it without adding any extra fat.

Try less mince, more vegetables

Swapping some of the meat in your meal for vegetables can help reduce fat and increase fibre. A great option is adding legumes, like lentils, chickpeas and beans [10]. They work perfectly in dishes like spaghetti Bolognese, curries, stir fries and burger patties [9].

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Frequently asked questions

Whether you're tracking your macros or simply trying to eat more balanced meals, understanding the protein content of beef mince can help you hit your nutritional goals. Here's everything you need to know about protein in beef mince, including how fat content affects nutrition, how to make healthier mince-based meals, and how much you should be eating.

Does low-fat mince have more protein?

Low-fat mince generally has a slightly higher protein-to-fat ratio. For example, 100g of raw low-fat mince contains ~22.9g of protein, while the same amount of high-fat mince contains ~22.5g. While the difference is small, low-fat options offer more protein with fewer calories from fat.

Is beef mince healthy for weight loss?

When you opt for lean mince and watch your portion sizes, it can be. Pairing it with veggies, legumes, and whole grains can make your meals more balanced, increase fibre, and help keep you fuller for longer.

How much beef mince should I eat per week?

The Australian Dietary Guidelines recommend:

• 1 serve of cooked red meat = 65g (approx. 90–100g raw)
• Weekly limit = up to 455g of cooked red meat, or around 3 x 150g cooked servings

If you don’t eat red meat daily, you can spread your servings across 2–3 meals per week.

What type of beef mince is best for muscle gain?

For muscle gain, lean beef mince is a great choice because it offers high protein with fewer excess calories from fat. It's rich in essential amino acids, iron, and B12, which are all important for energy, muscle recovery, and red blood cell production.

Does cooking beef mince reduce its protein content?

Cooking beef mince does not significantly reduce protein content, but it does cause the meat to lose water and fat, which concentrates the protein per 100g of cooked meat. For example, 100g raw mince might shrink to 70g cooked, but the total protein remains largely the same.

Is beef a complete protein?

Beef mince is classified as a complete protein because it contains all nine essential amino acids your body needs for muscle repair, immune function, and overall health. This makes it especially valuable in diets that prioritise high-quality protein sources.

Can I eat beef mince every day?

While beef mince is nutritious, it’s best to limit red meat to 1–3 times per week, according to health guidelines. Overconsumption of red meat may be linked to increased health risks. You can alternate with chicken, fish, eggs, or plant-based proteins for a more balanced diet.

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