Complete Nutritional Profile of Cooked Ground Beef
When assessing the nutritional value of 100g of cooked ground beef, it is crucial to understand that the specific figures, especially calories and fat, can vary considerably based on the lean-to-fat ratio of the meat before cooking. Leaner blends will have fewer calories and less fat, while regular ground beef will have higher amounts of both. A standard blend, such as 85/15 (85% lean, 15% fat), is a good benchmark for a general overview of the nutrient content. Cooking method, such as pan-broiling versus baking, also plays a minor role in the final figures.
Macronutrient Breakdown
- Protein: Cooked ground beef is an exceptional source of high-quality, complete protein, meaning it contains all nine essential amino acids required by the human body. For a 100g serving of 85/15 cooked ground beef, you can expect to find around 24.5 grams of protein, contributing significantly to muscle maintenance and growth. Leaner options, like 95/5, still deliver a substantial protein punch with about 26 grams per 100g serving.
- Fats: The fat content is the primary variable in ground beef nutrition. A 100g serving of 85/15 cooked ground beef contains roughly 10 grams of fat, with both saturated and monounsaturated fats present. By comparison, an 80/20 blend can contain closer to 17 grams of total fat. Choosing a leaner blend like 95/5 reduces the fat content to about 6 grams per 100g. It is also important to note that draining the fat after cooking can further lower the total fat content.
- Carbohydrates: Ground beef contains no carbohydrates, making it an excellent food choice for low-carb and ketogenic diets. It also contains no dietary fiber or sugar.
Key Vitamins and Minerals
Beyond its macronutrient profile, cooked ground beef provides a rich array of micronutrients essential for overall health.
- B Vitamins: Ground beef is a powerhouse of B vitamins, especially Vitamin B12, which is critical for nerve function and red blood cell formation. A 100g serving of 90/10 cooked ground beef can provide over 100% of the Daily Value (DV) for B12. Other B vitamins, like niacin (B3) and B6, are also present in significant amounts.
- Iron: As a red meat, ground beef is a superior source of heme iron, which is more readily absorbed by the body than the non-heme iron found in plant sources. A 100g serving offers a notable percentage of the DV for iron, which is vital for oxygen transport in the blood.
- Zinc: Zinc is another essential mineral found abundantly in ground beef, playing a crucial role in immune function, metabolism, and wound healing. A 100g serving can provide a significant portion of the DV for zinc.
- Other Minerals: Other important minerals include phosphorus, vital for bones and energy production, and selenium, an antioxidant that protects cells from damage.
Comparison Table: Lean vs. Regular Ground Beef
| Nutrient (per 100g cooked) | 95/5 Lean Ground Beef | 85/15 Regular Ground Beef | 80/20 Regular Ground Beef |
|---|---|---|---|
| Calories | 164 | 243 | 272 |
| Protein | 26g | 24.5g | 27g |
| Total Fat | 6g | 10g | 17g |
| Saturated Fat | 3g | 4.5g | 6.5g |
| Iron | ~3mg | ~3.5mg | ~2.8mg |
| Zinc | ~6mg | ~8.5mg | ~5.8mg |
| Vitamin B12 | >100% DV | >100% DV | >100% DV |
The Impact of Cooking Methods
The way you cook your ground beef can influence its final nutritional makeup. For example, pan-broiling and then draining the fat can substantially reduce the overall fat and calorie content. Baking or grilling also allows some fat to render and drip away. These methods are preferable for those aiming to reduce their intake of saturated fats. Conversely, cooking ground beef in a liquid that is not drained, like in a stew, means that all the rendered fat remains in the dish, increasing the total calories.
Potential Health Considerations
While ground beef is highly nutritious, consumption in moderation is key due to its saturated fat content, especially in higher-fat blends. Health organizations often recommend choosing leaner cuts to minimize saturated fat intake. However, the bioavailability of nutrients like iron and zinc from red meat is a significant advantage, and many health-conscious diets, including those for iron-deficient individuals, incorporate it regularly.
Conclusion
In summary, the nutritional value of 100g of cooked ground beef is impressive, offering a concentrated source of high-quality protein, essential B vitamins, iron, and zinc. The exact calorie and fat content will depend on the leanness of the cut. By opting for leaner blends and employing cooking methods that allow for fat drainage, ground beef can be a nutritious and valuable part of a balanced diet. Its nutrient density and versatility make it a popular and effective component of meal planning.
For more detailed information on different beef cuts and their nutritional comparisons, refer to this authoritative guide from Canada Beef.
