Ingredient Information: Ground Beef (85% Lean, 15% Fat, Raw)
Ground beef, a versatile and widely used ingredient, provides a robust flavor profile and a rich nutrient composition, making it a staple in many cuisines. Below is a detailed breakdown of its nutritional content, helping you understand its contribution to your recipes and dietary needs.
Nutritional Profile (per 100g)
| Nutrient | Amount | % Daily Value (Approx.) |
|---|---|---|
| Energy | 215.0 kcal | 11% |
| Protein | 18.59 g | 37% |
| Total Fat | 15.0 g | 19% |
| – Saturated Fats | 5.715 g | 29% |
| Carbohydrates | 0.0 g | 0% |
| – Fiber | 0.0 g | 0% |
| – Sugar | 0.0 g | 0% |
| Calcium | 15.0 mg | 1% |
| Iron | 2.09 mg | 12% |
| Magnesium | 18.0 mg | 4% |
| Phosphorus | 171.0 mg | 14% |
| Potassium | 295.0 mg | 8% |
| Sodium | 66.0 mg | 3% |
| Zinc | 4.48 mg | 41% |
| Copper | 0.067 mg | 7% |
| Manganese | 0.01 mg | <1% |
| Selenium | 15.8 mcg | 29% |
| Vitamin C | 0.0 mg | 0% |
| Thiamin (B1) | 0.042 mg | 4% |
| Riboflavin (B2) | 0.151 mg | 12% |
| Niacin (B3) | 4.649 mg | 29% |
| Vitamin B6 | 0.346 mg | 27% |
| Folate | 6.0 mcg | 2% |
| Vitamin B12 | 2.17 mcg | 90% |
| Vitamin A | 4.0 mcg | <1% |
| Vitamin E | 0.17 mg | 1% |
| Vitamin D2 | 0.1 mcg | <1% |
Highlights:
- Protein-Rich: Ground beef offers 18.59 grams of high-quality protein, making it an excellent choice for muscle repair and overall body maintenance.
- Source of Essential Minerals: Provides significant amounts of zinc (41% DV), phosphorus, and selenium, contributing to immune function and bone health.
- Rich in B Vitamins: Especially Vitamin B12, which supports brain function and red blood cell formation.
- Low in Carbs: Ideal for low-carb and ketogenic diets, as it contains no carbohydrates, sugar, or fiber.
Dietary and Allergen Information:
- Dietary Suitability: Ground beef is suitable for high-protein diets, keto, and low-carb regimens.
- Allergens: Naturally free from common allergens such as gluten, dairy, and nuts. Ensure no cross-contamination during preparation if allergies are a concern.
- Caution: As it contains saturated fats, moderate consumption is recommended for those managing cholesterol levels.
Advice for Use:
Ground beef is a versatile ingredient that works well in numerous dishes like burgers, meatballs, tacos, and casseroles. To retain its nutritional value:
- Opt for leaner cuts if reducing fat intake.
- Cook to an internal temperature of 160°F (71°C) to ensure safety without compromising flavor.
- Pair with vegetables or whole grains to create a balanced meal.
By understanding the nutritional composition of ground beef, you can incorporate it mindfully into your meals while catering to dietary preferences and nutritional needs. Enjoy this hearty ingredient in your favorite recipes!
