Ground Beef (70% Lean, 30% Fat) – Cooked and Pan-Browned
Ground beef, a staple in many kitchens, is available in various lean-to-fat ratios. This specific type consists of 70% lean meat and 30% fat, offering a rich, flavorful base for many dishes, from hearty casseroles to comforting stews. When cooked and pan-browned, the beef breaks down into tender crumbles, making it ideal for recipes that require a textured, savory addition.
Nutritional Information
Serving Size: 100g (cooked)
Calories per Serving: 270 kcal
| Nutrient | Amount per 100g |
|---|---|
| Energy | 270 kcal |
| Protein | 25.56 g |
| Total Fat | 17.86 g |
| Saturated Fat | 6.94 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 41 mg |
| Iron | 2.48 mg |
| Magnesium | 20 mg |
| Phosphorus | 202 mg |
| Potassium | 328 mg |
| Sodium | 96 mg |
| Zinc | 5.95 mg |
| Copper | 0.074 mcg |
| Manganese | 0.012 mg |
| Selenium | 21.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.047 mg |
| Riboflavin (B2) | 0.191 mg |
| Niacin (B3) | 4.859 mg |
| Vitamin B6 | 0.428 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 2.8 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This ground beef contains no known allergens by its natural composition. However, always ensure that the beef is free from cross-contamination, especially if preparing in shared kitchens or with other ingredients that may trigger sensitivities (e.g., sauces or seasoning mixes containing allergens).
Dietary Preferences
- Gluten-Free: This product is naturally gluten-free and can be included in gluten-free diets.
- Low Carb / Keto-Friendly: With zero carbohydrates and high fat and protein content, this ground beef is ideal for those following low-carb or ketogenic diets.
- Paleo: Being a natural source of protein, this ground beef fits well into a Paleo diet.
- Dairy-Free: No dairy is involved in the preparation of ground beef, making it suitable for dairy-free diets.
- High-Protein: At over 25g of protein per 100g serving, it is an excellent choice for muscle-building or those requiring higher protein intake.
- Low-Carb: Perfect for individuals looking to reduce their carbohydrate intake.
Tips and Recommendations
- Cooking Suggestions: Pan-brown the ground beef in a non-stick skillet or cast iron pan over medium-high heat. Ensure to break it up into crumbles as it cooks. Drain any excess fat if desired.
- Flavor Enhancements: Enhance the flavor with garlic, onions, and your choice of spices or herbs. It pairs well with various seasonings, including cumin, chili powder, paprika, and thyme, making it versatile for many dishes.
- Storage: Leftover cooked ground beef can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 3 months. Reheat thoroughly before serving.
Conclusion
Ground beef, particularly the 70% lean, 30% fat version, is a rich source of protein and essential nutrients like iron, zinc, and B vitamins. Whether used in burgers, pasta sauces, or taco fillings, it provides a satisfying and flavorful addition to your meals. When cooked, it delivers a tender, crumbled texture that can elevate various dishes. Whether following a keto, paleo, or gluten-free lifestyle, this versatile ingredient can seamlessly fit into many dietary preferences. Always consider pairing with nutrient-dense vegetables or grains for a balanced meal.
