Ground Beef (80% Lean, 20% Fat) – Cooked, Pan-Browned Crumbles
Ground beef, with an 80% lean meat to 20% fat ratio, is a popular choice for various savory dishes, offering a rich, meaty flavor and satisfying texture when cooked. When pan-browned, it becomes the perfect ingredient for burgers, casseroles, tacos, or even as a topping for pasta dishes. Here’s a detailed breakdown of the nutritional profile of cooked, pan-browned ground beef:
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 272.0 kcal |
| Protein | 27.0 g |
| Total Fat | 17.36 g |
| Saturated Fat | 6.546 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 28.0 mg |
| Iron | 2.78 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 226.0 mg |
| Potassium | 380.0 mg |
| Sodium | 91.0 mg |
| Zinc | 6.4 mg |
| Copper | 0.087 mcg |
| Manganese | 0.012 mg |
| Selenium | 21.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.045 mg |
| Riboflavin (B2) | 0.191 mg |
| Niacin (B3) | 5.831 mg |
| Vitamin B6 | 0.428 mg |
| Folate | 11.0 mcg |
| Vitamin B12 | 2.8 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Ground beef is naturally free from gluten and dairy. However, it is essential to ensure that any added seasonings or ingredients (like marinades or pre-packaged mixes) do not introduce allergens such as gluten, soy, or dairy.
Dietary Preferences:
- Paleo-Friendly: Ground beef is a staple in paleo diets, as it is high in protein and free of carbohydrates.
- Low-Carb: This meat is an excellent choice for low-carb and ketogenic diets, offering zero carbs and ample healthy fats and proteins.
- High-Protein: With 27g of protein per 100g serving, ground beef is a great source of lean muscle-building nutrients, especially for those looking to increase protein intake in their meals.
- Carnivore Diet: Ground beef fits perfectly into the carnivore diet, which focuses on animal-based foods.
Cooking Tips and Advice:
When cooking ground beef, ensure that it is thoroughly browned to release its natural fats, which helps enhance the flavor. For a healthier option, drain any excess fat after browning. Pan-browning also adds a deliciously crispy texture to the beef, which can elevate many dishes. If you’re making a dish like tacos or bolognese, try seasoning the beef with spices like cumin, chili powder, or garlic powder for a burst of flavor. For even cooking, break the meat into smaller crumbles as it cooks in the pan.
Conclusion:
Ground beef with an 80% lean to 20% fat ratio is a versatile and nutrient-rich ingredient, perfect for various recipes. It provides a high amount of protein, essential minerals like zinc and iron, and a healthy dose of fats, making it ideal for many dietary needs, including high-protein, low-carb, and paleo diets. When preparing dishes, keep in mind to drain excess fat if desired, and enjoy the rich, savory flavor this beef brings to your meals.
