Ground Beef (95% Lean, 5% Fat – Raw)
Ground beef, often referred to as minced beef, is a versatile and essential protein in many culinary traditions. When selecting ground beef, opting for a leaner cut such as 95% lean provides a satisfying balance between flavor and reduced fat content, making it an excellent choice for health-conscious cooks. Whether used for burgers, meatballs, tacos, or savory sauces, this lean meat provides the richness of beef while maintaining a relatively lower fat profile.
Hereβs a breakdown of the nutritional information for 100 grams of raw ground beef, 95% lean:
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 137 kcal |
| Protein | 21.41 g |
| Fat | 5.0 g |
| Saturated Fats | 2.18 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 9.0 mg |
| Iron | 2.38 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 198.0 mg |
| Potassium | 346.0 mg |
| Sodium | 66.0 mg |
| Zinc | 5.09 mg |
| Copper | 0.078 mcg |
| Manganese | 0.01 mg |
| Selenium | 17.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.041 mg |
| Riboflavin (Vitamin B2) | 0.151 mg |
| Niacin (Vitamin B3) | 5.494 mg |
| Vitamin B6 | 0.392 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 2.24 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.17 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information:
Ground beef, being a pure meat product, does not contain common allergens such as gluten, dairy, or soy. However, cross-contamination can occur during processing or packaging, so individuals with allergies to other foods should check product labeling for possible contaminants.
Dietary Preferences:
- Keto-Friendly: With zero carbohydrates and a good source of protein, lean ground beef fits well into a keto diet.
- Gluten-Free: Ground beef is naturally gluten-free, making it suitable for those with gluten sensitivities or Celiac disease.
- Paleo: As a whole food source of protein and fat, ground beef is a staple in many paleo diets.
- High-Protein: Ideal for those looking to boost their protein intake for muscle repair and growth.
- Low-Carb: This beef is an excellent choice for low-carb diets due to its minimal carbohydrate content.
Cooking and Usage Tips:
Ground beef is incredibly versatile in the kitchen. For healthier preparations, consider using lean ground beef in place of fattier cuts in recipes like chili, meatballs, or shepherd’s pie. To further reduce fat content, it can be cooked and drained of excess grease, particularly when making dishes like tacos or Bolognese sauce. Adding vegetables such as onions, peppers, and mushrooms can boost the dishβs flavor and nutritional profile.
Ground beef can be easily seasoned with various spices such as garlic, cumin, paprika, or even fresh herbs like thyme or rosemary. The combination of lean beef with rich spices creates a hearty, satisfying meal. Additionally, ground beef can be used in combination with other ingredients like grains, beans, and leafy greens to create balanced meals.
Conclusion:
Ground beef, particularly in its leaner 95% variety, is an exceptional source of high-quality protein, essential vitamins, and minerals, while remaining relatively low in fat. It provides a solid foundation for a range of dishes, from casual weeknight dinners to more sophisticated preparations. This cut of meat is ideal for those who want to enjoy the robust flavor of beef while keeping health and nutrition in mind.
