how much is 4 oz of beef

The Cost and Nutrition Breakdown of 4 Ounces of Beef

Beef is one of the most widely consumed and beloved meats around the world. But whether you’re cooking for one or tracking your protein, how much beef is the right amount? Specifically, how much does 4 ounces of beef cost, and what does it provide nutritionally?

In this comprehensive guide, we’ll break down everything you need to know about 4 ounces of beef We’ll cover average pricing for different cuts, total calories and nutrition facts, health impacts, and tips for getting the best value when shopping for beef

Whether you’re meal prepping, budgeting for dinner, or just curious about America’s favorite red meat, read on to uncover what you can expect from 4 ounces of powerful protein.

Average Cost of Beef Per Pound
First, let’s look at current average prices per pound for different cuts of beef. This will give us context before zeroing in on 4 ounces.

According to the USDA, average costs per pound for popular beef cuts are:

• Ground beef: $4.11-$5.18/lb
• Sirloin steak: $7.76/lb
• Round roast: $5.18/lb
• Chuck roast: $5.45/lb
• Short ribs: $6.45/lb
• Flank steak: $9.89/lb

As you can see, ground beef tends to be cheapest, while premium steaks like flank or strip can cost over $9/lb. In general, roasts and stew meat cost less than grilling steaks.

Prices also depend on the quality grade of the beef:

• USDA Choice: $6.07/lb
• USDA Select: $5.27/lb
• Ungraded: $4.56/lb

Higher grades like Choice or Prime will cost more per pound due to more marbling and tenderness. Select is still good quality but with less fat.

Now that we know average per pound prices, let’s calculate the cost of 4 ounces.

Price of 4 Ounces of Beef
If we take $5.50/lb as an average baseline price, then:

• 4 oz beef = 1/4 lb
• 1/4 lb at $5.50/lb = approximately $1.38

So 4 ounces of beef costs around $1.38 on average. Of course, this varies based on the cut. Here are some estimates:

• Ground beef: $1.03
• Sirloin: $1.94
• Roast: $1.30
• Short ribs: $1.61
• Flank steak: $2.47

As you can see, even this small 4 oz portion can range in price quite a bit from around $1 up to $2.50.

But does this little quarter-pound provide good nutritional value? Let’s examine the nutrition facts.

Nutrition Facts for 4 Ounces of Beef
Here is the nutritional breakdown for a 4-ounce broiled hamburger patty (96% lean) according to USDA data:

• Calories: 164
• Fat: 4.8g
• Saturated fat: 2g
• Cholesterol: 62mg
• Sodium: 73mg
• Carbs: 0g
• Fiber: 0g
• Sugar: 0g
• Protein: 26g

A 4-ounce serving provides 164 calories, 4.8 grams of fat, and 62 milligrams cholesterol. A good source of protein at 26 grams.

Compared to dietary reference intakes for a standard 2000 calorie diet, 4 ounces of lean beef supplies:

• 10% of calories
• 7-13% of fat
• 10-13% of saturated fat
• 20% of cholesterol
• 3% of sodium

So in moderation, 4 ounces of lean beef can fit into a balanced daily diet. It provides protein while staying relatively low in fat and cholesterol compared to higher amounts.

Let’s compare 4 ounces of fattier versus leaner ground beef:

• 80/20: 223 calories, 15g fat
• 90/10: 140 calories, 4g fat

As you can see, a leaner grind significantly reduces calories and fat in a 4-ounce portion.

Now let’s look at how beef fits into an overall healthy diet and lifestyle when eaten regularly.

Health Impacts of Eating 4 Ounces of Beef Daily
For most people, consuming 4 ounces of lean beef daily as part of a varied diet should not pose increased health risks. Potential benefits include:

• High quality protein for building/repairing muscle.
• Iron, zinc, and B-vitamins.
• Nutrients like creatine (helps build muscle).
• Protein keeps you feeling fuller longer.
• Lean cuts are low in saturated fat and calories.

However, potential downsides to eating 4+ ounces every day can include:

• Increased LDL (bad) cholesterol in some people, especially for fattier cuts.
• Higher TMAO levels linked to heart disease risk.
• Possible increased cancer risk depending on cooking method. Grilling or smoking meat produces carcinogens.
• Increased exposure to antibiotics given in animal agriculture.

Moderation is key, along with choosing leaner cuts and healthy cooking methods like braising instead of charring. Eating meat-free meals 1-2 days per week helps mitigate potential risks as well.

Tips for Getting the Best Value and Nutrition from Beef
When shopping for beef, keep these tips in mind:

• Check unit pricing instead of just package price. Bigger packages can offer better value per ounce.

• Consider cheaper cuts like chuck roast or beef shoulder that become tender when braised.

• Choose Select grade for a budget-friendly option with less fat than Choice or Prime.

• Look for “petite” or thin-cut steaks for better portion control. A 4-ounce petite filet is plenty satisfying.

• Buy larger roasts and portion them into 4-ounce servings before freezing for easy weeknight meals.

• Opt for 95-96% lean ground beef to maximize protein and nutrients while minimizing fat.

• Compare grass-fed vs conventional beef. While more expensive, grass-fed offers more omega-3s and antioxidants.

At the end of the day, beef can be enjoyed as part of a healthy diet when eaten in sensible portions. Getting just 4 ounces at a meal lets you incorporate this protein-packed favorite into your routine without overdoing calories or fat intake. Use the tips above to choose quality cuts that provide good nutrition and value. With the right choices, beef can be a delicious and sensible part of your diet.