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Beef Mince Nutrition (Braaied/Grilled)

Beef mince Nutrition (Per 100 g cooked)

​Beef mince on the braai is a high-protein option that varies mainly by fat percentage. The leaner the mince, the higher the protein-to-calorie ratio and the lower the fat content.

​

​Approximate values per 100 g cooked beef mince patties, meatballs, or loose mince.​

​

Type of Beef Mince         Calories               

​Regular (15–20% fat)          240–290 kcal

Lean (10% fat)                      170–210 kcal      

Extra Lean  (5% fat)             130–170 kcal 

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Type of Beef Mince         Protein              

​Regular (15–20% fat)          17-24 g

Lean (10% fat)                      24-27 g      

Extra Lean  (5% fat)             25-31 g​​​

​

Type of Beef Mince       Saturated Fat            

​Regular  (15–20% fat)         7-9 g

Lean   (10% fat)                   3-5  g      

Extra Lean  (5% fat)            4-6 g  

​

Type of Beef Mince         Fat             

​Regular  (15–20% fat)         18-22 g

Lean   (10% fat)                    8-12  g      

Extra Lean  (5% fat)             4-6 g  

​

​​​​Type of Beef Mince          Carbs            

​Regular  (15–20% fat)           0 g

Lean   (10% fat)                     0 g      

Extra Lean  (5% fat)              0 g ​​​​

​These values align with USDA-style cooked mince data and Australian nutrition panels.

​​

Best Uses on a Charkii Braai

​Regular Beef Mince

​Best for:

  • Juicy burgers

  • Boerewors-style mince patties

  • Meatballs

  • Koftas

Pros:

  • More flavour from higher fat

  • Better moisture retention over open flame

  • Excellent crust and caramelisation

Cons:

  • Higher calories

  • More flare-ups on the braai

  • Higher saturated fat

​

Lean Beef Mince​

Best balance for:

  • Healthy burgers

  • Braai mince skewers

  • Stuffed peppers

  • Meal prep bowls

Pros:

  • High protein with good flavour

  • Less shrinkage on the grill

  • Easier calorie control

Cons:

  • Can dry out if overcooked

​

Extra Lean Beef Mince​

Best for:

  • Weight loss meals

  • High-protein meal prep

  • Lettuce-wrap burgers

  • Rice and veggie bowls

Pros:

  • Highest protein-to-calorie ratio

  • Lowest fat

  • Very filling for fewer calories

Cons:

  • Dries out quickly on high heat

  • Needs added moisture or binders

 

​Braai Cooking Tips for Mince​

Regular Mince

  • Cook over medium heat

  • Avoid pressing patties

  • Let fat baste the meat naturally

​

Lean & Extra Lean

​Add moisture and flavour:

  • Grated onion

  • Olive oil

  • Worcestershire sauce

  • Egg yolk

  • Feta or cheese inside patties

​This helps prevent dryness on the braai.

​​​

Weight-Loss Friendly Recommendation

​For fat loss and muscle retention:​

  • Choose lean or extra lean mince

  • Aim for 150–200 g cooked portions

  • Pair with:

    • grilled vegetables

    • salad

    • corn

    • cauliflower mash

    • braai asparagus​

​

A 200 g serving of extra lean mince provides roughly:​

  • 50–60 g protein

  • 260–340 calories​

That makes it one of the best high-protein braai options available.​​​

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