Group · Meat
Minced beef steak (steak haché)
Minced beef steak (steak haché) is one of the most widely eaten meats in France, and one of the most poorly judged: everything depends on its fat percentage, which must be shown on the packaging. The values below correspond to a minced steak with 15% fat, cooked.
On the nutrition side, it provides 239 kcal per 100 g, with 23.6 g of protein, 16.1 g of fat, of which 5.9 g saturated, and no carbohydrate. It is also a good source of haem iron (2.6 mg) and zinc (4.9 mg), two minerals that are better absorbed from meat than from plants.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 239 kcal |
| Kilojoules | 996 kJ |
| Protein | 23,6 g |
| Fat | 16,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B122,3 µg92 %
- Zinc4,9 mg49 %
- Vitamin B35,2 mg33 %
- Phosphorus198 mg28 %
- Vitamin B60,29 mg21 %
- Iron2,6 mg19 %
- Potassium318 mg16 %
- Vitamin B20,18 mg13 %
See the other 15 nutrients
- Vitamin B50,66 mg11 %
- Magnesium29,5 mg8 %
- Copper0,08 mg8 %
- Vitamin B99 µg5 %
- Omega-6 LA0,43 g4 %
- Vitamin B10,05 mg4 %
- Iodine6,1 µg4 %
- Manganese0,06 mg3 %
- Calcium15 mg2 %
- Vitamin K11,2 µg2 %
- Omega-3 ALA0,03 g2 %
- Vitamin E0,12 mg1 %
- EPA0 g1 %
- Vitamin A3 µg0 %
- DHA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The percentage changes everything. At 5% fat, minced steak falls to about 155 kcal; at 15%, it is 239; at 20%, it reaches 265, always per 100 g. For an equivalent protein intake, choosing a 5% almost halves the fat. This is the only trade-off that is genuinely useful with this product.
For sportspeople. With 23.6 g of protein per 100 g, a 125 g portion provides nearly 30 g of protein, the right order of magnitude for an effective dose after a weights session. Our protein needs calculator shows your target.
Weight watching. Minced steak is filling thanks to its protein, but its calorie density depends entirely on the fat. A grilled 5%, served with vegetables, fits perfectly into a weight-loss approach. See also beef steak, which is leaner, at 128 kcal once grilled.
Cooking and safety. Unlike a whole cut, minced meat must be cooked right through: mincing spreads the bacteria on the surface throughout the meat. This is an essential precaution for young children, pregnant women and older people.
How often? French guidelines put consumption of meat other than poultry at around 500 g a week at most. Minced steak has its place there, alternating with pulses and fish.
