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Calories In Ground Beef

Ground beef is used to make a large variety of sumptuous dishes. Hamburgers, ground beef chops, cottage pie, and meatballs are a few examples. Ground beef is available at reasonable prices and therefore preferred as it does not burn a hole in the pocket. It is said to be the most consumed beef product in the US. It is a well-known fact that beef is a red meat and regular consumption can lead to a variety of illnesses.

It is high in calories and fat content. However, the calorie and fat content also depends on which body part is used. The leg and the sirloin are leaner parts as compared to the shoulders. Calories in ground beef for a three-ounce serving add up to 232. Large amounts of calories in beef come from the fat content of the meat. The nutritional details of ground beef are as follows:

  • Ground beef is a good source of protein, niacin and vitamin B12. Nutrients in ground beef also include the presence of the mineral zinc. Niacin is important for blood circulation. Vitamin B12 aids the formation of healthy red blood cells. Protein is a vital element needed by the body in order to function properly. Zinc and selenium are needed for a sturdy immune system.
  • Beef supplements are a good source of these vitamins and minerals, especially vitamin B12.
  • A good amount of calories in beef come from fat.

Calories In Lean Ground Beef

Lean ground beef consists of body parts of the cow that are not as rich in fat as others. This is a healthy alternative for diet conscious folks. Calories in lean ground beef amount to 170. This is for a cooked serving that weighs about 4 ounces. The nutrition facts of lean ground beef are as follows:

  • Total fat = 8 grams
  • Sodium = 60 mg
  • Cholesterol = 61 mg
  • Protein = 23 grams

Calories In Cooked Ground Beef

Cooked ground beef differs from the lean ground beef in terms of calories and nutritional profile. Calories in cooked ground beef amount to 208. This is for a cooked serving that weighs about 3 ounces. Let us take a look at the nutrient content in cooked ground beef:

  • Total fat = 12.89 grams
  • Sodium = 331 mg
  • Cholesterol = 75 mg
  • Protein = 21.6 grams

Calories In A Pound Of Ground Beef

As mentioned earlier, ground beef is rich in protein. Calories in a pound of ground beef amount to 798. Of this, a large percentage comes from protein and fat. The nutritional composition in a pound of ground beef is listed as under:

  • Total fat = 45.36 grams
  • Cholesterol = 295 mg
  • Sodium = 299 mg
  • Potassium = 1456 mg
  • Protein = 90.72 grams

Calories In 93% Lean Ground Beef

Calories in 93% lean ground beef amount to 170. This is for a 4-ounce serving. This form of beef is much healthier as it contains lesser calories. It also retains the nutrients and nourishes the body well. The nutritional breakdown of 93% lean ground beef is explored further in detail:

  • Total fat = 8 grams
  • Cholesterol = 61 mg
  • Sodium = 60 mg
  • Protein = 23 grams

Properties Of Ground Beef And Its Health Benefits

Beef has been an unpopular choice with health conscious people. Heart disease and other health complications have been attributed to beef eating. However, choosing to eat leaner varieties of beef actually has health benefits as compared to greasy burgers and fries. Lean beef is a good source of protein for the body. In addition, it actually supports a healthy heart. Lean beef consists of good cholesterol and has omega-3 fatty acids, which are considered to be very healthy for the body. Health benefits of ground beef also include cancer protection. As it is rich in vitamin B12 as well as zinc and selenium, this helps to reduce colon cancer. In addition, research has proved that selenium is needed for the repair and growth of cells in the body.

Side Effects Of Ground Beef

Side effects of ground beef are its easy contamination if not handled properly. As meat is highly perishable, even a slight mishap can lead to contamination and eventually food poisoning for those consuming it. Fever, weakness, and in extremely rare cases, hemolytic-uremic syndrome that can lead to kidney failure, are a few symptoms of food poisoning. It is essential to always procure meat from authentic, hygienic sources. It is also imperative to store the meat properly. Meat is a protein rich food. Eating too much of protein and neglecting other food groups is not healthy for the body. This may lead to deficiencies in nutrients, thus causing a variety of health problems. A rich protein diet in extreme cases can also lead to damage of kidneys, so it is best to enjoy lean ground beef and other meat sources in moderation.

Tips On Ground Beef Intake

It is always good to keep in mind a few handy tips on how to choose, consume and store ground beef. This will go a long way in making healthy, safe choices for the future. Here are a few:

  • According to nutrition specialists, the recommended quantity of ground beef intake and other red meats should be once a week. This ensures that the body gets the nutrients of the meat and also limits the consumption of unhealthy fat.
  • When to consume ground beef? Beef is available all year around and there is no special season to consume it.
  • Healthy ways to eat ground beef mean eating beef that is made from the leaner portions of the cow. This includes the sirloin and the leg.
  • Quality of ground beef is a very important factor to keep in mind when choosing which kind to buy. Careless handling can lead to food poisoning, so make sure that you purchase ground beef from authentic, hygienic meat companies.

Beef is a perishable product and requires careful handling. It should always be frozen or refrigerated. Ground beef typically should be used within a day or two. If you need to store it for a longer time, freezing it in a cold freezer is the best option. Storage tips include wrapping the meat tightly in aluminum foil; this will keep the meat properly for about two months.

Submitted on January 16, 2014