Almost everyone has heard of ground beef. It’s what you use to make meatballs, burgers, chili, and many other foods. Its easy enough to find this meat at any supermarket or butchers shop. Whether or not its healthy for you comes down to its fat-to-protein ratio. You can make your own ground beef to fit your diet, which is the best thing about it.
Ground beef is an excellent source of protein, B vitamins and iron. To stay healthy, choose ground beef that is 95% lean to cut down on your fat and saturated fat intake.
Ground beef is a staple ingredient in many households. From tacos to meatloaf to hamburgers, it’s featured in a variety of delicious recipes. But with all the chatter about red meat and health, it begs the question – is ground beef really good for you? Specifically, what about 85/15 ground beef?
85/15 refers to ground beef that contains 85% lean meat and 15% fat. It’s considered a leaner ratio, but is it healthy? In this article, we’ll explore the nutritional profile of 85/15 ground beef and weigh out the potential benefits and drawbacks.
What is 85/15 Ground Beef?
First, let’s cover the basics. 85/15 ground beef contains 85% lean meat and 15% fat. This ratio is widely available in grocery stores and provides a good balance of flavor and fat content.
The 85% lean meat provides protein, vitamins, and minerals, while the 15% fat contributes flavor, moisture, and richness. Fat also helps meat cook properly and avoid becoming dried out or tough.
Compared to higher fat options like 80/20 or 70/30, 85/15 offers more nutritional value with less saturated fat. It’s on the leaner end while still providing enough fat for taste and texture.
Nutritional Profile of 85/15 Ground Beef
Here is the nutrition information for a standard 4 ounce (raw) serving of 85/15 ground beef:
- Calories: 232
- Protein: 21g
- Fat: 15g (5g saturated)
- Carbs: 0g
- Iron: 15% DV
- Zinc: 28% DV
- Vitamin B12: 54% DV
- Vitamin B6: 18% DV
- Niacin: 25% DV
- Selenium: 24% DV
As you can see, 85/15 ground beef provides a good amount of protein, B vitamins selenium zinc, and iron. Protein is especially important, supplying 21g per serving to support muscle growth and satiety.
However nearly half the calories come from fat rather than protein. 5g of the fat is saturated which agencies recommend limiting to avoid raising cholesterol.
Overall though, 85/15 ground beef offers more nutrition than fattier blends, with ample protein and less saturated fat.
Potential Benefits of 85/15 Ground Beef
Given its nutritional profile, what are some of the potential benefits of 85/15 ground beef?
1. High Quality Protein
With 21g of protein per 4 ounce serving, 85/15 ground beef is an excellent source of essential amino acids. Our bodies use protein to build muscle, bone, and tissue. The protein in beef supports all of these functions.
2. Rich in Key Micronutrients
In addition to protein, 85/15 ground beef contains minerals like iron, zinc, and selenium plus B vitamins. Many people don’t get enough of these nutrients, so eating beef can help fill those gaps.
3. More Nutritious Than Fattier Options
Compared to 70/30 or 80/20 blends, the 85/15 ratio provides extra nutrition with less saturated fat. You get more bang for your buck nutritionally.
4. Contains CLA
Grass-fed 85/15 ground beef contains a unique fat called conjugated linoleic acid (CLA) that is linked to fat burning and anticancer effects.
5. Versatile and Delicious
Ground beef is featured in all types of global cuisines. It’s incredibly versatile and pairs well with various seasonings and ingredients.
Within a healthy diet and calorie intake, 85/15 ground beef can provide valuable nutrition compared to fattier varieties.
Potential Drawbacks of 85/15 Ground Beef
However, there are a few potential downsides to keep in mind with 85/15 ground beef:
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It’s high in calories, with 232 calories in a 4 ounce raw serving. Eating too much can lead to unwanted weight gain.
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15% fat is fairly high compared to leaner proteins like chicken breast. The saturated fat content contributes to heart disease risk.
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Red meat has been associated with certain types of cancer. Moderation is key.
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Cooking ground beef thoroughly is important to avoid foodborne illness. Undercooking raises the risk.
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Environmentally, beef production uses lots of resources. Chicken, plant proteins, and lab-grown meat have a smaller footprint.
While 85/15 ground beef can be incorporated into a healthy diet, portions should be watched and leaner proteins chosen when possible. Moderating red meat intake is generally recommended.
Tips for Choosing Healthy 85/15 Ground Beef
If you do opt for 85/15 ground beef, here are some tips for choosing the healthiest option:
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Pick grass-fed beef – it’s lower in calories, fat, and has more CLA than grain-fed.
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Choose organic – to avoid hormones, antibiotics, and pesticide residue.
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Buy from a trusted source – minimize the risk of contamination. Local butchers are a good option.
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Cook thoroughly to 160°F – use a meat thermometer to ensure safety and kill bacteria.
Buying quality beef and preparing it properly enables you to get the most nutrition from 85/15 ground beef.
Healthy Ways to Eat 85/15 Ground Beef
Here are some healthy recipes and meal ideas that incorporate 85/15 ground beef:
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Beef and veggie kabobs – alternate beef with peppers, mushrooms, and onions on a skewer
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Stuffed bell peppers – fill halved bell peppers with 85/15 beef, rice, tomatoes, and seasonings
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Taco salad – top salad greens with 85/15 taco meat, beans, salsa, avocado, and Greek yogurt
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Zucchini lasagna – use thinly sliced zucchini instead of pasta, layered with beef and marinara
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Meatballs – make baked Italian-style meatballs using 85/15 beef and serve over zucchini noodles
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Bunless burgers – use portabello mushroom caps or lettuce wraps instead of buns
Focus on incorporating lots of vegetables, spices, and lean proteins like 85/15 ground beef as part of an overall nutritious diet.
Is 85/15 Ground Beef Healthy?
At the end of the day, 85/15 ground beef can be a healthier choice compared to fattier ground beef options. Its higher ratio of lean meat to fat provides more protein, vitamins, and minerals than 70/30 or 80/20 beef.
However, all red meat should be eaten in moderation as part of a veggie-rich diet. Portion control is key, as is buying quality grass-fed, organic beef whenever possible.
Compared to chicken or plant proteins, ground beef is higher in saturated fat and carries a larger environmental footprint. But when eaten occasionally in reasonable serving sizes, 85/15 ground beef can fit into an overall healthy lifestyle that focuses on variety, vegetables, and other lean proteins.
Protein in Ground Beef
Because ground beef can have different amounts of fat and protein, you need to check the fat-to-protein ratio to know what you’re getting. Although fat makes food taste better, if you like meat a lot or are on a high-protein diet, you shouldn’t eat too much fatty meat because it has a lot of saturated fat.
Many different types of ground beef are readily available in supermarkets. Some butchers let you create your own ground beef in the store as well by allowing you to pick your preferred cuts of meat. People who want less saturated fat and lower calories in their ground beef might choose primarily lean meat. An example of this is ground beef made with 95 percent lean meat and 5 percent fat, 100 grams of which provide:
- 21. 4 grams of protein, which is 43% of the daily value (DV).
- With 5 grams of fat, you’re getting 8% of your daily value (about 2 3 grams, is saturated fat).
- 137 calories
In contrast, someone on a high-fat diet might choose ground beef with 70 percent lean meat and 30 percent fat, 100 grams of which contain:
- 14.3 grams of protein: 29 percent of the DV
- 30% of the DV is fat, which is 30 grams. That’s more than a third of this, or about 11 grams. 3 grams, is saturated fat).
- 332 calories
The average type of ground beef listed with USDA nutrition information is somewhere between 5 percent and 30 percent fat, with each 100-gram serving supplying:
- 17.4 grams of protein: 35 percent of the DV
- 17. 1 grams of fat: 26 percent of the DV (6. 8 grams from saturated fat).
- 288 calories
Iron, phosphorus, potassium, selenium, and zinc are just a few of the minerals that ground beef is high in. The amounts of these nutrients vary depending on the content of protein and fat in your ground beef. There are more nutrients in some types of ground beef that contain higher protein and less fat content.
Read more: 15 of the Best Lean Animal Proteins
Ground Beef: Good or Bad?
Ground beef often gets a bad reputation compared to other cuts of beef. Many people associate ground beef of any type with leftover meat products, which means that you could get a range of desirable or undesirable cuts in this product. The worst part about ground beef for most people is its fat content.
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Whether or not you want your meat to be fatty is based on your preferences and diet. However, you should consume animal fats in moderation. Foods made from red meats, like ground beef, contain saturated fat, which can raise your cholesterol and be bad for your heart if you eat too much of it. According to the American Heart Association, you should limit your saturated fat consumption to about 13 grams per day.
Ground beef can vary substantially in fat and protein content. The majority of ground beef is always protein (lean meat). Its fat content can also range from as little as 5 percent to as much as 30 percent. This enormous difference is part of the reason ground beef has such a bad reputation. It can be hard to know what youre getting when you buy this product.
Wait… Ground Beef for Weight Loss?
Is ground beef good or bad?
Ground beef is an excellent source of protein, B vitamins and iron. For good health, choose 95 percent lean versions of ground beef to limit your fat and saturated fat intake. Ground Beef: Good or Bad? Ground beef often gets a bad reputation compared to other cuts of beef.
Ground beef vs Ground round: Which is healthier?
Ground round is better than ground beef because of less fat content as compared to ground beef. It can be used in soups and hamburgers. Beef falls into red meats and is high in cholesterol and saturated fats which are unhealthy for heart and even for diabetic patients. Lean meats like chicken and fish which are used skinless in soups and curries are better option than red meats.
Which type of ground beef is best?
Lean ground beef, with 95 percent protein and 5 percent fat, contains the most nutrients and the least saturated fat. From a nutritional perspective, this is definitely the best type of ground beef available. However, because it has so little fat, this type of ground beef is easy to overcook and isn’t as flavorful as other varieties.
Is ground beef high in fat?
Since the content of ground beef can vary, you need to look at the fat-to-protein ratio to understand what you’re getting. Fat brings out flavor, but if you’re a big fan of meat or are following a high-protein diet, you should consume fatty meat in moderation due to its high saturated fat content.