Calories in beef

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Beef, raw, 95% lean meat / 5% fat, ground

beef
Select portion size:
Nutrition Facts
Portion Size113 g
Amount Per Portion155
Calories
% Daily Value *
Total Fat 5.7g7 %
   Saturated Fat 2.5g12 %
Cholesterol 70mg23 %
Sodium 75mg3 %
Total Carbohydrate 0g0 %
   Dietary Fiber 0g0 %
   Sugar 0g
Protein 24g48 %
Vitamin D 0.11mcg1 %
Calcium 10.17mg1 %
Iron 2.69mg15 %
Potassium 391mg8 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Beef, raw, 95% lean meat / 5% fat, ground, percentiles

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Beef, raw, 95% lean meat / 5% fat, ground nutrition facts and analysis per serving

Vitamins
NutrientAmountDV
Vitamin A, RAE4.52 mcg1 %
  Carotene, alpha0.00 mcg
  Carotene, beta0.00 mcg
  Cryptoxanthin, beta0.00 mcg
  Lutein + zeaxanthin0.00 mcg
  Lycopene0.00 mcg
  Retinol4.52 mcg
Thiamin[Vitamin B1]0.046 mg4 %
Riboflavin[Vitamin B2]0.171 mg13 %
Niacin[Vitamin B3]6.208 mg39 %
Pantothenic acid[Vitamin B5]0.737 mg15 %
Vitamin B60.443 mg34 %
Vitamin B12[Cobalamin]2.53 mcg105 %
  Vitamin B12, added 0.00 mcg
Folate, DFE[Vitamin B9]5.65 mcg1 %
  Folate, food 5.65 mcg
  Folic acid 0.00 mcg
Vitamin C[Ascorbic acid]0.0 mg0 %
Vitamin D0.11 mcg1 %
  Vitamin D3 0.11 mcg
Vitamin E (alpha-tocopherol)0.19 mg1 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.19 mg
Vitamin K0.3 mcg0 %
Betaine8.8 mg
Choline80.1 mg

Minerals
NutrientAmountDV
Calcium, Ca10.17 mg1 %
Copper, Cu0.088 mg10 %
Iron, Fe2.69 mg15 %
Magnesium, Mg24.86 mg6 %
Manganese, Mn0.011 mg0 %
Phosphorus, P223.74 mg32 %
Potassium, K390.98 mg8 %
Selenium, Se19.7 mcg36 %
Sodium, Na74.58 mg3 %
Zinc, Zn5.75 mg52 %


 

Sterols
NutrientAmountDV
Cholesterol70.06 mg23 %


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Beef, raw, 90% lean meat / 10% fat, ground

 

Beef, raw, 80% lean meat / 20% fat, ground

Beef, raw, 95% lean meat / 5% fat, ground contains 155 calories per 113 g serving. One serving contains 5.7 g of fat, 24 g of protein and 0 g of carbohydrate. The latter is 0 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Beef, raw, 95% lean meat / 5% fat, ground contains 2.5 g of saturated fat and 70 mg of cholesterol per serving. 113 g of Beef, raw, 95% lean meat / 5% fat, ground contains IU vitamin A, 0.0 mg of vitamin C and 0.11 mcg of vitamin D as well as 2.69 mg of iron, 10.17 mg of calcium and 391 mg of potassium. Beef, raw, 95% lean meat / 5% fat, ground belong to 'Beef Products' food category.
Sours: https://www.nutritionvalue.org/Beef%2C_raw%2C_95%25_lean_meat_%252F_5%25_fat%2C_ground_nutritional_value.html
Food database and calorie counter
The favorite choice for the term "Beef"is 4 ounces of boneless, cooked Beefwhich has about 330 calories. Calorie and nutritional information for a variety of types and serving sizes of Beef is shown below.

View other nutritional values (such as Carbs or Fats) using the filter below:



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Popular Pick:

Beef

Nutrition Facts

Serving Size4 oz , boneless, cooked

Amount Per Serving

Calories

327

 

% Daily Values*

Total Fat

22.16g

28%

Saturated Fat

8.767g

44%

Trans Fat

-

Polyunsaturated Fat

0.803g

Monounsaturated Fat

9.472g

Cholesterol

99mg

33%

Sodium

435mg

19%

Total Carbohydrate

0g

0%

Dietary Fiber

0g

0%

Sugars

0g

Protein

29.86g

Vitamin D

-

Calcium

11mg

1%

Iron

3mg

17%

Potassium

357mg

8%

Vitamin A

0mcg

0%

Vitamin C

0mg

0%


   
  

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Beef, raw, 80% lean meat / 20% fat, ground

beef
Select portion size:
Nutrition Facts
Portion Size113 g
Amount Per Portion287
Calories
% Daily Value *
Total Fat 23g29 %
   Saturated Fat 8.6g43 %
Cholesterol 80mg27 %
Sodium 75mg3 %
Total Carbohydrate 0g0 %
   Dietary Fiber 0g0 %
   Sugar 0g
Protein 19g38 %
Vitamin D 0.11mcg1 %
Calcium 20.34mg2 %
Iron 2.19mg12 %
Potassium 305mg6 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Beef, raw, 80% lean meat / 20% fat, ground, calories by source


Beef, raw, 80% lean meat / 20% fat, ground, percentiles

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Beef, raw, 80% lean meat / 20% fat, ground nutrition facts and analysis per serving

Vitamins
NutrientAmountDV
Vitamin A, RAE4.52 mcg1 %
  Carotene, alpha0.00 mcg
  Carotene, beta0.00 mcg
  Cryptoxanthin, beta0.00 mcg
  Lutein + zeaxanthin0.00 mcg
  Lycopene0.00 mcg
  Retinol4.52 mcg
Thiamin[Vitamin B1]0.049 mg4 %
Riboflavin[Vitamin B2]0.171 mg13 %
Niacin[Vitamin B3]4.777 mg30 %
Pantothenic acid[Vitamin B5]0.563 mg11 %
Vitamin B60.365 mg28 %
Vitamin B12[Cobalamin]2.42 mcg101 %
  Vitamin B12, added 0.00 mcg
Folate, DFE[Vitamin B9]7.91 mcg2 %
  Folate, food 7.91 mcg
  Folic acid 0.00 mcg
Vitamin C[Ascorbic acid]0.0 mg0 %
Vitamin D0.11 mcg1 %
  Vitamin D3 0.11 mcg
Vitamin E (alpha-tocopherol)0.19 mg1 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.19 mg
Vitamin K2.0 mcg2 %
Betaine9.3 mg
Choline63.7 mg

Minerals
NutrientAmountDV
Calcium, Ca20.34 mg2 %
Copper, Cu0.069 mg8 %
Iron, Fe2.19 mg12 %
Magnesium, Mg19.21 mg5 %
Manganese, Mn0.011 mg0 %
Phosphorus, P178.54 mg26 %
Potassium, K305.10 mg6 %
Selenium, Se16.9 mcg31 %
Sodium, Na74.58 mg3 %
Zinc, Zn4.72 mg43 %


 

Sterols
NutrientAmountDV
Cholesterol80.23 mg27 %


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Beef, raw, 90% lean meat / 10% fat, ground

Beef, raw, 80% lean meat / 20% fat, ground contains 287 calories per 113 g serving. One serving contains 23 g of fat, 19 g of protein and 0 g of carbohydrate. The latter is 0 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Beef, raw, 80% lean meat / 20% fat, ground contains 8.6 g of saturated fat and 80 mg of cholesterol per serving. 113 g of Beef, raw, 80% lean meat / 20% fat, ground contains IU vitamin A, 0.0 mg of vitamin C and 0.11 mcg of vitamin D as well as 2.19 mg of iron, 20.34 mg of calcium and 305 mg of potassium. Beef, raw, 80% lean meat / 20% fat, ground belong to 'Beef Products' food category.
Sours: https://www.nutritionvalue.org/Beef%2C_raw%2C_80%25_lean_meat_%252F_20%25_fat%2C_ground_nutritional_value.html
What 100 Calories of Meat Looks Like (Part 2)

Beef 101: Nutrition Facts and Health Effects

Beef is the meat of cattle (Bos taurus).

It is categorized as red meat — a term used for the meat of mammals, which contains higher amounts of iron than chicken or fish.

Usually eaten as roasts, ribs, or steaks, beef is also commonly ground or minced. Patties of ground beef are often used in hamburgers.

Processed beef products include corned beef, beef jerky, and sausages.

Fresh, lean beef is rich in various vitamins and minerals, especially iron and zinc. Therefore, moderate intake of beef can be recommended as part of a healthy diet ().

This article tells you everything you need to know about beef.

Nutrition facts

Beef is primarily composed of protein and varying amounts of fat.

Here are the nutrition facts for a 3.5-ounce (100-gram) serving of broiled, ground beef with 10% fat content ():

  • Calories: 217
  • Water: 61%
  • Protein: 26.1 grams
  • Carbs: 0 grams
  • Sugar: 0 grams
  • Fiber: 0 grams
  • Fat: 11.8 grams

Protein

Meat — such as beef — is mainly composed of protein.

The protein content of lean, cooked beef is about 26–27% ().

Animal protein is usually of high quality, containing all nine essential amino acids needed for the growth and maintenance of your body ().

As the building blocks of proteins, amino acids are very important from a health perspective. Their composition in proteins varies widely, depending on the dietary source.

Meat is one of the most complete dietary sources of protein, its amino acid profile being almost identical to that of your own muscles.

For this reason, eating meat — or other sources of animal protein — may be of particular benefit after surgery and for recovering athletes. In combination with strength exercise, it also helps maintain and build muscle mass ().

Fat

Beef contains varying amounts of fat — also called beef tallow.

Apart from adding flavor, fat increases the calorie content of meat considerably.

The amount of fat in beef depends on the level of trimming and the animal’s age, breed, gender, and feed. Processed meat products, such as sausages and salami, tend to be high in fat.

Lean meat is generally about 5–10% fat ().

Beef is mainly composed of saturated and monounsaturated fat, present in approximately equal amounts. The major fatty acids are stearic acid, oleic acid, and palmitic acid ().

Food products from ruminant animals — such as cows and sheep — also harbor trans fats known as ruminant trans fats ().

Unlike their industrially-produced counterparts, naturally-occurring ruminant trans fats are not considered unhealthy.

The most common is conjugated linoleic acid (CLA), which is found in beef, lamb, and dairy products (, ).

CLA has been linked to various health benefits — including weight loss. Still, large doses in supplements may have harmful metabolic consequences (, 8, , , ).

SUMMARY

Beef protein is highly nutritious and may promote muscle maintenance and growth. Beef contains varying amounts of fat, including CLA, which has been linked to health benefits.

Vitamins and minerals

The following vitamins and minerals are abundant in beef:

  • Vitamin B12. Animal-derived foods, such as meat, are the only good dietary sources of vitamin B12, an essential nutrient that is important for blood formation and your brain and nervous system.
  • Zinc. Beef is very rich in zinc, a mineral that is important for body growth and maintenance.
  • Selenium. Meat is generally a rich source of selenium, an essential trace element that serves a variety of functions in your body ().
  • Iron. Found in high amounts in beef, meat iron is mostly in the heme form, which is absorbed very efficiently ().
  • Niacin. One of the B vitamins, niacin (vitamin B3) has various important functions in your body. Low niacin intake has been associated with an increased risk of heart disease ().
  • Vitamin B6. A family of B vitamins, vitamin B6 is important for blood formation and energy metabolism.
  • Phosphorus. Widely found in foods, phosphorus intake is generally high in the Western diet. It’s essential for body growth and maintenance.

Beef contains many other vitamins and minerals in lower amounts.

Processed beef products, such as sausages, may be particularly high in sodium (salt).

SUMMARY

Meat is an excellent source of various vitamins and minerals. These include vitamin B12, zinc, selenium, iron, niacin, and vitamin B6.

Other meat compounds

Like plants, meat contains a number of bioactive substances and antioxidants, which may affect health when consumed in adequate amounts.

Some of the most prominent compounds in beef include:

  • Creatine. Abundant in meat, creatine serves as an energy source for muscles. Creatine supplements are commonly taken by bodybuilders and may be beneficial for muscle growth and maintenance (, ).
  • Taurine. Found in fish and meat, taurine is an antioxidant amino acid and a common ingredient in energy drinks. It’s produced by your body and important for heart and muscle function (, , ).
  • Glutathione. An antioxidant found in most whole foods, glutathione is particularly abundant in meat. It’s found in higher amounts in grass-fed beef than in grain-fed (, ).
  • Conjugated linoleic acid (CLA). CLA is a ruminant trans fat that may have various health benefits when consumed as part of a healthy diet (, 8).
  • Cholesterol. This compound serves many functions in your body. In most people, dietary cholesterol has little effect on blood cholesterol and is generally not considered a health concern ().
SUMMARY

Animal meat like beef contains a number of bioactive substances, such as creatine, taurine, CLA, and cholesterol.

Health benefits of beef

Beef is a rich source of high-quality protein and various vitamins and minerals. As such, it can be an excellent component of a healthy diet.

Maintaining muscle mass

Like all types of meat, beef is an excellent source of high-quality protein.

It contains all of the essential amino acids and is referred to as a complete protein.

Many people — especially older adults — don’t consume enough high-quality protein.

Inadequate protein intake may accelerate age-related muscle wasting, increasing your risk of an adverse condition known as sarcopenia ().

Sarcopenia is a serious health issue among older adults but can be prevented or reversed with strength exercises and increased protein intake.

The best dietary sources of protein are animal-derived foods, such as meat, fish, and milk products.

In the context of a healthy lifestyle, regular consumption of beef — or other sources of high-quality protein — may help preserve muscle mass, reducing your risk of sarcopenia.

Improved exercise performance

Carnosine is a compound important for muscle function (, ).

It’s formed in your body from beta-alanine, a dietary amino acid found in high amounts in fish and meat — including beef.

Supplementing with high doses of beta-alanine for 4–10 weeks has been shown to lead to a 40–80% increase in carnosine levels in muscles (, , , ).

In contrast, following a strict vegetarian diet may lead to lower levels of carnosine in muscles over time ().

In human muscles, high levels of carnosine have been linked to reduced fatigue and improved performance during exercise (, , , ).

Additionally, controlled studies suggest that beta-alanine supplements can improve running time and strength (, ).

Anemia prevention

Anemia is a common condition, characterized by a decreased number of red blood cells and reduced ability of the blood to carry oxygen.

Iron deficiency is one of the most common causes of anemia. The main symptoms are tiredness and weakness.

Beef is a rich source of iron — mainly in the form of heme iron.

Only found in animal-derived foods, heme iron is often very low in vegetarian — and especially vegan — diets ().

Your body absorbs heme iron much more efficiently than non-heme iron — the type of iron in plant-derived foods ().

Thus, meat not only contains a highly bioavailable form of iron but also improves the absorption of non-heme iron from plant foods — a mechanism that has not been fully explained and is referred to as the “meat factor.”

A few studies indicate that meat can increase the absorption of non-heme iron even in meals that contain phytic acid, an inhibitor of iron absorption (, , ).

Another study found that meat supplements were more effective than iron tablets at maintaining iron status in women during a period of exercise ().

Therefore, eating meat is one of the best ways to prevent iron deficiency anemia.

SUMMARY

Rich in high-quality protein, beef may help maintain and grow muscle mass. Its beta-alanine content may reduce fatigue and improve exercise performance. Plus, beef may prevent iron deficiency anemia.

Beef and heart disease

Heart disease is the world’s most common cause of premature death.

It’s a term for various conditions related to the heart and blood vessels, such as heart attacks, strokes, and high blood pressure.

Observational studies on red meat and heart disease provide mixed results.

Some studies detect an increased risk for both unprocessed and processed red meat, a few showed an increased risk for processed meat only, and others reported no significant association at all (, , , ).

Keep in mind that observational studies cannot prove cause and effect. They only show that meat eaters are either more or less likely to get a disease.

It’s possible that meat consumption is just a marker for unhealthy behavior, but negative health effects are not caused by the meat itself.

For example, many health-conscious people avoid red meat because it has been claimed to be unhealthy ().

Additionally, people who eat meat are more likely to be overweight and less likely to exercise or eat a lot of fruits, vegetables, and fiber (, , ).

Of course, most observational studies try to correct for these factors, but the accuracy of the statistical adjustments may not always be perfect.

Saturated fat and heart disease

Several theories have been proposed to explain the link between meat consumption and heart disease.

The most popular is the diet-heart hypothesis — the idea that saturated fat increases your risk of heart disease by raising cholesterol levels in your blood.

The diet-heart hypothesis is controversial and the evidence mixed. Not all studies observe a significant link between saturated fat and heart disease (, , ).

Still, most health authorities advise people to limit their intake of saturated fat — including beef tallow.

If you’re worried about saturated fat, consider choosing lean meat, which has been shown to have positive effects on cholesterol levels (, , ).

In the context of a healthy lifestyle, it’s unlikely that moderate amounts of unprocessed lean beef have any adverse effects on heart health.

SUMMARY

It’s unclear whether meat consumption or saturated fats in beef increase your risk of heart disease. Some studies observe a link, but others don’t.

Beef and cancer

Colon cancer is one of the most common types of cancer worldwide.

Many observational studies link high meat consumption to an increased risk of colon cancer — but not all studies find a significant association (, , , , ).

Several components of red meat have been discussed as possible culprits:

  • Heme iron. Some researchers propose that heme iron may be responsible for the cancer-causing effect of red meat (, , ).
  • Heterocyclic amines. These are a class of cancer-causing substances, produced when meat is overcooked ().
  • Other substances. It has been suggested that other compounds added to processed meats or formed during curing and smoking may cause cancer.

Heterocyclic amines are a family of carcinogenic substances formed during high-temperature cooking of animal protein, particularly when frying, baking, or grilling.

They’re found in well-done and overcooked meat, poultry, and fish (, ).

These substances may partly explain the link between red meat and cancer.

A large number of studies indicate that eating well-done meat — or other dietary sources of heterocyclic amines — may increase your risk of various cancers ().

These include colon, breast, and prostate cancer (, , , , , , , , , ).

One of these studies found that women who ate well-done meat regularly had a 4.6-fold increased risk of breast cancer ().

Taken together, some evidence suggests that eating high amounts of well-done meat may increase your risk of cancer.

Still, it’s not entirely clear whether it’s specifically due to heterocyclic amines or other substances formed during high-temperature cooking.

Increased cancer risk may also be related to unhealthy lifestyle factors often associated with high meat intake, such as not eating enough fruit, vegetables, and fiber.

For optimal health, it seems sensible to limit your consumption of overcooked meat. Steaming, boiling, and stewing are healthier cooking methods.

SUMMARY

High consumption of overcooked meat may increase the risk of several types of cancer.

Other downsides

Beef has been linked to a few adverse health conditions — other than heart disease and cancer.

Beef tapeworm

The beef tapeworm (Taenia saginata) is an intestinal parasite that can sometimes reach a length of 13–33 feet (4–10 meters) ().

It’s rare in most developed countries but relatively common in Latin America, Africa, Eastern Europe, and Asia.

Consumption of raw or undercooked (rare) beef is the most common route of infection.

Beef tapeworm infection — or taeniasis — usually doesn’t cause symptoms. However, severe infection may result in weight loss, abdominal pain, and nausea ().

Iron overload

Beef is one of the richest dietary sources of iron.

In some people, eating iron-rich foods may cause a condition known as iron overload.

The most common cause of iron overload is hereditary hemochromatosis, a genetic disorder characterized by excessive absorption of iron from food ().

Excessive iron accumulation in your body can be life-threatening, leading to cancer, heart disease, and liver problems.

People with hemochromatosis should limit their consumption of red meat, such as beef and lamb ().

SUMMARY

In some countries, raw or rare beef may contain beef tapeworm. Plus, as a rich source of iron, high beef consumption may contribute to excess iron accumulation — especially in people with hemochromatosis.

Grain-fed vs. grass-fed beef

The nutritional value of meat depends on the feed of the source animal.

In the past, most cattle in Western countries were grass-fed. In contrast, most of today’s beef production relies on grain-based feeds.

Compared to grain-fed beef, grass-fed beef has ():

  • a higher antioxidant content (, )
  • fat that is more yellow in color — indicating higher amounts of carotenoid antioxidants ()
  • higher amounts of vitamin E — especially when pasture-raised ()
  • lower amounts of fat
  • a healthier fatty acid profile
  • higher amounts of ruminant trans fats — such as CLA ()
  • higher amounts of omega-3 fatty acids

Put simply, grass-fed beef is a healthier choice than grain-fed.

SUMMARY

Beef from grass-fed cows is higher in many healthy nutrients than beef from grain-fed cows.

The bottom line

Beef is one of the most popular types of meat.

It’s exceptionally rich in high-quality protein, vitamins, and minerals.

Therefore, it may improve muscle growth and maintenance, as well as exercise performance. As a rich source of iron, it may also cut your risk of anemia.

High consumption of processed meat and overcooked meat has been linked to an increased risk of heart disease and cancer.

On the other hand, unprocessed and mildly cooked beef is healthy in moderation — especially in the context of a healthy lifestyle and balanced diet.

Sours: https://www.healthline.com/nutrition/foods/beef

Beef calories in

Meat Calories

The calories in meats, which are animal products, are primarily in the form of fat and protein. The percentages of nutrients depends on the exact cut, in other words the part of the animal the meat is from. Check the calorie chart to see which meats have a greater number of calories; higher calorie density indicates a higher percentage of fat because one gram of protein equals four calories, whereas one gram of fat has nine. Lean meats, such as chicken breast and white fish, will have the fewest calories per ounce. Red meats, such as lamb and pork, tend to have more calories per ounce. These are also higher in saturated fat, indicating slightly lower nutritional value. Therefore, consumption of red meat is best limited to several times per week. All meat is nutritious since it is an ideal source of protein, containing all essential amino acids. Meat is also one of the best foods for vitamin B12, iron, and zinc. Condiments and marinades can add significant calories to prepared meat; check nutrition facts on sauces and seasonings for more information.

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Sours: https://www.calories.info/food/meat
Best Meats to Eat - Low Carb High Fat Diet - Protein Fatty Acids Comparison (Meat Analysis)

Ground Beef Nutrition Facts and Health Benefits

Ground beef is a convenient way to include protein in your diet, and it contains important vitamins and minerals. It is the primary ingredient in many favorite foods from hamburgers to meatballs. But ground beef can be high in calories and saturated fat, and a high intake of red meat can come with health risks. The key to including it in your diet is moderation and managing portion size.

Ground Beef Nutrition Facts

The following nutrition information is provided by the USDA for 3 ounces (85g) of cooked ground beef (85% lean), pan-browned, with no added fat or sodium.

  • Calories:218
  • Fat:13g
  • Sodium: 76mg
  • Carbohydrates: 0g
  • Fiber:0g
  • Sugars:0g
  • Protein:24g

Carbs

Ground beef contains no carbohydrates or fiber.

Fats

Many of the calories in ground beef come from fat. There are 13 total grams of fat in a 3-ounce serving of cooked 85% lean ground beef. Of that total, 5 grams are saturated fat. The American Heart Association recommends limiting consumption of saturated fat to 5% to 6% of daily calorie intake. That translates into about 13 grams of saturated fat per day if you eat a diet of 2,000 calories per day.

For context, a classic hamburger is typically somewhere between a quarter pound (4 ounces) to 6 ounces, which would yield 6.7g to 10g saturated fat per burger patty.

Healthier fats in ground beef include monounsaturated fat (6 grams) and polyunsaturated fat (0.4 grams).

Protein

Ground beef is a good source of protein, providing 22 grams per 3-ounce serving.

Vitamins and Minerals

Beef is a good source of carnitine, zinc, selenium, iron, and B vitamins. 

Health Benefits

The primary health benefits of beef come from the significant protein that it provides, as well as its vitamins and minerals.

Helps Build Cells

Protein is essential for maintaining muscle tissue and for various biological processes that happen in your body every day. This macronutrient helps your body build bones, muscles, cartilage, skin, and blood. The selenium in beef is also essential for DNA synthesis.

Boosts Immune System

Beef contains several B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate (B9), and cobalamin (B12). These B vitamins, along with the zinc that's also found in beef, are important to maintaining a healthy immune system. Since your body can't store or produce B vitamins, you need to consume them in your diet.

Supports Hormone Production

The B vitamin niacin also aids in the proper function of many body systems, including the production of sex hormones. Selenium is essential for thyroid function.

Replenishes Iron Stores

Your body needs iron to help make red blood cells, among other functions. Dietary iron comes in two forms, non-heme and heme—which is found in beef and other animal proteins. Heme iron is easier for the body to use, so you don't need to consume as much of it (vs. non-heme iron) to help stave off anemia and other problems stemming from low iron.

Allergies

It is possible to be allergic to beef. Those with a meat allergy may experience symptoms including hives, itchy skin, headaches, asthma, or in severe cases, anaphylaxis. Your healthcare provider can provide a wide range of tests to determine whether or not you have a meat allergy, and help you manage it if you do.

Adverse Effects

Eating a diet high in red meat has been associated with cardiovascular and other health problems, including an increased risk of colorectal cancer. These health risks apply to all types of red meat, but are worse for processed red meats such as lunch meat and sausages (which may be made with beef or pork). Therefore, doctors recommend limiting the consumption of red and processed meats. 

Varieties

Grass-fed beef appears to have a healthier fat profile, with more beneficial fatty acids, than meat from cattle fed corn and soy feed. But there isn't much published research available on the specific health benefits of grass-fed beef.

Ground beef is available in a range of lean/fat ratios, from 70% lean/30% fat to as little as 3% fat (97% lean). Calorie and fat totals change accordingly. The following nutrition information is for 3 ounces of ground beef, broiled, and is provided by the USDA.

CaloriesTotal Fat (g)Saturated Fat (g)
70% lean235166.2
80% lean230155.8
90% lean184103.9
97% lean1303.81.9

Storage and Food Safety

There is a risk of foodborne bacteria in ground beef as the grinding process can expose more of the meat to any bacteria that are present. The USDA recommends storing ground beef at 40°F or below and using or freezing within two days. To destroy harmful bacteria, always cook ground beef to a minimum internal temperature of 160°F. Avoid partially cooking ground beef, as this allows bacteria to survive and multiply. Use safe food handling practices, such as washing hands, surfaces, and utensils regularly.

Once cooked, refrigerate ground beef promptly, especially if the weather is hot. The beef will keep for three or four days in the refrigerator. Frozen, cooked ground beef can be stored for about four months.

How to Prepare

For best nutritional balance, limit your portion size of beef and combine it with healthy portions of vegetables and/or grains. Try one of these preparation ideas to maximize nutrition:

  • Make a beef sauté. Stir-frying and sautéing are both methods of cooking that use a small amount of hot oil. A healthy stir-fried or sautéed meal would include 3 ounces of lean beef for each person plus lots of different vegetables and seasonings. The vegetables add volume to your meal, and the seasonings add flavor without added sugar.
  • Add beans and grains to chili. If your favorite chili recipe calls for ground beef, cut back on the amount you use and replace with beans and/or whole grains, such as quinoa, for more fiber and protein.
  • Start with salad. Begin with a big bed of your favorite lettuces and greens and add lots of vegetables, a little cheese, some nuts, and even fruit. Sprinkle on a small amount of cooked ground beef or thinly sliced lean steak. Add a small amount of salad dressing made with olive oil or canola oil. The fresh vegetables add lots of volume and antioxidants; the oils add healthy fats.
  • Make a healthier hamburger. To cut the saturated fat in your burger, combine lean ground turkey with beef. Choose a whole-grain bun and add lots of lettuce, sprouts, tomato slices, mustard, or pickles.

Recipes

Healthy Ground Beef Recipes to Try

Thanks for your feedback!

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.

  2. US Department of Agriculture. MyPlate: Nutrients and health benefits.

  3. Clifford J, Curely J. Water-soluble vitamins: B-complex and vitamin C. Colorado State University Extension. Updated December 2019.

  4. National Institutes of Health Office of Dietary Supplements. Iron: Fact sheet for health professionals. Updated February 28, 2020.

  5. American College of Allergy, Asthma and Immunology. Meat allergy. Updated May 8, 2019.

  6. Song M, Garrett WS, Chan AT. Nutrients, foods, and colorectal cancer prevention. Gastroenterology. 2015;148(6):1244-60.e16. doi:10.1053/j.gastro.2014.12.035

  7. Wolk A. Potential health hazards of eating red meat. J Intern Med. 2017;281(2):106-122. doi:10.1111/joim.12543

  8. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9:10. doi:10.1186/1475-2891-9-10

Sours: https://www.verywellfit.com/lean-beef-can-be-part-of-a-healthy-diet-2507013

You will also like:

How many calories are in a pound of meat?

Quick answer: it ranges between about 650 and 1300 calories depending on the amount of protein and fat. Lower fat meats have less calories. To meet your daily calorie needs on just meat, most people would need to eat between 1 and 2lbs of meat per day.

There are many people who feel best on a diet where meat is the main source of macro nutrients. Whether it’s the carnivore diet or the paleo diet or Keto, meat plays a major role.

One of the more difficult parts of these diets is eating enough calories (in fact, they often get accused of being nothing more than calorie restrictive diets). But what if you don’t want to lose weight. What if you’re just trying to maintain and sustain and know with certainty that you just feel best when you’re doing a low carb, high-protein style diet?

Is it possible to get most of your calories from meat? The answer depends a lot on whether you eat lean meats or fatty meats, etc. Let’s check out how much meat you need to eat to get to 1,500 and 2,000 calories respectively. Figures are taken from NutritionIX.

How many calories are in chicken?

A pound of chicken meat on average contains approximately 1,100 calories, 120g of protein and 65g of fat. However, if you are just eating lean chicken meat like chicken breast without the skin, you’re looking more like 550 calories. Chicken thighs are a higher fat part of the chicken and so have more dense calories since each gram of fat is 9 calories and each gram of protein is 4 calories.

HOW MANY CALORIES ARE IN Beef?

Like the answer above, so much depends on the cut of beef and how the animal was finished (grass or corn) and how the meat is prepared. 1 lb of grain finished hamburger meat (70% lean) contains about 1250 calories. On the other hand 1 lb of 95% lean ground beef contains about 800 calories. A 16oz rib eye would have about 1220 calories (112g of protein and 85g of fat). 16oz worth of filet mignon has about 1200 calories (120g of protein and 80g of fat).

hOW MANY CALORIES ARE IN Pork?

In 16oz or 1lb of pork loin there are 869 calories. In 16oz of bacon there are around 2,000 calories (mostly fat). In 1lb of pork chop there are about 950 calories (120g of protein, 50g of fat)

HOW To Hit Your Calorie Targets?

If you’re committed to getting most of your calories from meats, you’ll need to eat between 1 and 2lbs of meat per day. Athletes will need to go higher. If you’d like to add variety because you just can’t eat any more meat, you can try supplementing with hardboiled eggs (nutritionally dense) and whey protein powder (not nutritionally dense). A hardboiled egg contains only about 70 calories.

example of getting 2000 calories Mostly from meat & Eggs

Example 1:
3 Eggs for breakfast (210 calories)
1/2lb hamburger steak patty with some blue cheese melted on top and some left over sauteed veggies (700 calories)
Two Salmon Filets plus Salad & Beets for Dinner (1000 calories)
1oz of Dark Chocolate (150 calories)

Example 2:
Fast through Noon
East three skinless chicken thighs prepared in a crockpot for lunch (550 calories)
Eat two 1/2lb hamburger patties with cheese on top and a side of broccoli with cheese (1400 calories)
Bowl of Magic Spoon cereal for dessert (150 calories)

Category: Nutrition

Sours: https://www.covecreekfarm.com/how-many-calories-are-in-a-pound-of-meat/


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