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Here’s a chart outlining the approximate nutritional values for 3 ounces (about 85 grams) of cooked ground beef (80% lean meat, 20% fat), pan-browned and drained:
These values are approximate and can vary depending on factors such as cooking method and the specific lean-to-fat ratio of the ground beef.
| Nutrient | Amount |
|---|---|
| Calories | 218 |
| Total Fat | 15 grams |
| Saturated Fat | 6 grams |
| Trans Fat | 1 gram |
| Cholesterol | 74 mg |
| Sodium | 64 mg |
| Potassium | 256 mg |
| Total Carbohydrate | 0 grams |
| Dietary Fiber | 0 grams |
| Sugars | 0 grams |
| Protein | 19 grams |
A 3-ounce serving of cooked ground beef contains protein, iron and various vitamins and minerals essential for health that may be difficult to obtain through plant based sources. Furthermore, its fat provides essential omega-3 fatty acids.
Beef is an excellent source of high-protein food, providing our bodies with all of the amino acids essential for tissue development and repair. In addition, beef provides iron, zinc, selenium, niacin and vitamin B6.
Opting for lean ground beef can help to decrease your saturated fat intake and, consequently, the risk of heart disease. Ground turkey may also provide an option. However, its flavor profile differs and may not work well when used with strong sauces and seasonings.
Both ground beef and turkey are low in sodium content, but which you choose depends on your health goals. Lean ground beef may be less caloric than pork or lamb options while being an excellent source of potassium, providing additional protection from the effects of sodium consumption on kidneys.
When purchasing ground beef, pay attention to its label for identification of what cuts of meat were used to craft it. There are various grind options, but the three most frequently seen are ground chuck, sirloin and round. Chuck comes from shoulder primal cuts while sirloin has more leanness. This is ideal for creating recipes incorporating hearty sauces or seasonings, such as taco meat or stuffed vegetables.
Beef may not be your only way to meet your protein requirements, but it can be an attractive and delicious alternative for people unable to consume dairy or legumes. Beef provides essential iron and zinc that pregnant women, adolescents and infants require. Adding ground beef into meals increases iron absorption making it more bioavailable than other sources like beans.
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