Ground Beef: Nutritional Breakdown and Details
Description:
Ground beef (85% lean meat, 15% fat) is a versatile ingredient used in countless recipes worldwide. This specific variation is pan-browned to perfection, yielding flavorful crumbles ideal for numerous dishes.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount | % Daily Value (approx.) |
|---|---|---|
| Energy (Calories) | 256.0 kcal | 13% |
| Protein | 27.73 g | 55% |
| Total Fat | 15.3 g | 23% |
| – Saturated Fat | 5.806 g | 29% |
| Carbohydrates | 0.0 g | 0% |
| – Dietary Fiber | 0.0 g | 0% |
| – Sugars | 0.0 g | 0% |
| Calcium | 22.0 mg | 2% |
| Iron | 2.93 mg | 16% |
| Magnesium | 25.0 mg | 6% |
| Phosphorus | 238.0 mg | 19% |
| Potassium | 407.0 mg | 12% |
| Sodium | 89.0 mg | 4% |
| Zinc | 6.62 mg | 60% |
| Copper | 0.093 mg | 10% |
| Manganese | 0.012 mg | 1% |
| Selenium | 21.6 µg | 39% |
| Vitamin C | 0.0 mg | 0% |
| Thiamin (B1) | 0.044 mg | 4% |
| Riboflavin (B2) | 0.191 mg | 15% |
| Niacin (B3) | 6.318 mg | 40% |
| Vitamin B6 | 0.428 mg | 25% |
| Folate (B9) | 10.0 µg | 2% |
| Vitamin B12 | 2.8 µg | 117% |
| Vitamin A | 3.0 µg | <1% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin D2 | 0.0 µg | 0% |
Key Nutritional Highlights
- High Protein Content: Provides 27.73 grams of protein per 100 grams, making it an excellent choice for muscle building and repair.
- Rich in Essential Minerals: Ground beef is a significant source of iron, zinc, phosphorus, and selenium, all crucial for immune function, bone health, and energy metabolism.
- Low Carbohydrates: Contains zero carbohydrates, making it suitable for low-carb and ketogenic diets.
- B Vitamins Powerhouse: Especially rich in B12 and niacin, essential for nerve function, red blood cell production, and energy metabolism.
Allergen Information
- Contains No Common Allergens: Ground beef is naturally free from gluten, dairy, nuts, and soy. However, cross-contamination risks may vary based on preparation and processing methods.
- Sodium Content: Relatively low at 89 mg per 100 g, making it a healthier option compared to processed meats.
Dietary Preferences
- Keto-Friendly: Contains no carbs, making it ideal for ketogenic and low-carb diets.
- Paleo-Compatible: Fits well within a Paleo diet framework.
- Gluten-Free: Naturally free from gluten, suitable for gluten-intolerant individuals.
- High-Protein Diets: A great choice for those looking to increase protein intake.
Advisory
- Fat Content: While the 15% fat adds flavor, it may not suit those on strict low-fat diets. Draining excess fat after cooking can reduce fat content.
- Iron Absorption: Pair with vitamin C-rich foods like bell peppers or tomatoes to enhance iron absorption.
- Storage Tips: Store cooked ground beef in an airtight container and refrigerate within 2 hours of cooking to maintain freshness.
Conclusion
Ground beef (85% lean, 15% fat) is a nutrient-dense and flavorful protein source that works well in a variety of dishes. Whether you’re creating a hearty pasta sauce, a protein-packed taco filling, or a juicy burger, this versatile ingredient is a culinary staple that caters to diverse dietary needs.
