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If you’ve ever wondered what the different percentages on ground beef mean, if they make a difference, and what you should cook with each one, this page has all the answers.
Ground beef is sold and packaged in a range of leanness levels, from 20%27% lean to 20%29% lean or higher. These numbers indicate the percentages of lean meat versus fat that your grind is composed of. 80% lean meat contains 20% fat, 90% lean meat contains 10% fat, and so on. That’s why you might also see this written as 20%2280/20%22% in the case of 80% lean meat.
When cooking, the amount of fat in the meat is very important because it can change the taste, richness, moisture, and texture of the finished dish in big ways. When people are new to cooking or owning a grill, they often make the mistake of buying the leanest ground beef they can find (“Higher numbers means better, right?”). But using the right meat for the right dish will make the food taste better. Heres how to choose:
Ground beef is a kitchen staple for many of us. There’s nothing quite like a juicy burger or meaty taco filling. But with different fat percentages available, you may wonder if 80/20 ground beef is actually a healthy choice.
As a nutrition-focused food blogger I often get questions from readers about the health implications of different cuts of meat. I decided to take an in-depth look at 80/20 ground beef, examining the nutritional content and potential health effects. My goal is to provide a balanced perspective to help you make informed decisions about incorporating 80/20 ground beef into your diet.
What is 80/20 Ground Beef?
The 80/20 refers to the fat content. 80/20 ground beef contains 80% lean meat and 20% fat. This contrasts with leaner versions like 90/10 or 93/7 that have just 10% or 7% fat, respectively.
The higher fat percentage makes 80/20 ground beef tastier and juicier when cooked. The added fat provides more moisture and flavor. But it also means higher calories and saturated fat compared to leaner meats.
Nutritional Profile of 80/20 Ground Beef
A 4-ounce uncooked serving of 80/20 ground beef contains approximately:
- Calories: 291
- Total Fat: 23g
- Saturated Fat: 9g
- Protein: 19g
It also provides vitamins and minerals like:
- Iron: 15% DV
- Zinc: 22% DV
- Vitamin B12: 47% DV
- Vitamin B6: 20% DV
Potential Benefits of 80/20 Ground Beef
Despite the higher fat content, 80/20 ground beef can still provide some nutritional benefits. Here are a few of the positives:
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High-quality protein: Beef is loaded with protein needed for muscle growth and tissue repair. The protein in beef is highly bioavailable too, meaning our bodies efficiently absorb and utilize it.
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Iron and zinc: Red meats like beef are excellent sources of iron and zinc, which support immune function and energy levels.
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B-vitamins: 80/20 ground beef contains B-vitamins like B12 and B6. These support red blood cell production, brain health, and nerve function.
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Healthy fats: Though high in saturated fat, beef also provides monounsaturated fats like oleic acid and conjugated linoleic acid that may offer health benefits.
Potential Downsides of 80/20 Ground Beef
There are some potential health concerns with regularly eating fatty cuts of meat:
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High calorie count: The extra fat bumps up the calories, which can contribute to weight gain if consumed in excess.
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Saturated fat content: The American Heart Association recommends limiting saturated fat intake to 5-6% of total calories. The 9 grams in a 4-ounce serving of 80/20 beef supply a significant chunk of that.
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Increased inflammation: Diets high in saturated fat and low in unsaturated fats may promote systemic inflammation, which underlies chronic illnesses.
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Higher LDL cholesterol: Research indicates diets high in saturated fat can raise LDL (bad) cholesterol levels, increasing heart disease risk.
How to Make 80/20 Ground Beef Healthier
While 80/20 ground beef is higher in saturated fat than some other options, there are ways to enjoy it while maximizing nutrition:
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Watch your portion sizes. Stick to sensible 4-6 ounce portions to keep calories and saturated fat in check.
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Mix it with leaner meat. Combine 80/20 beef with 90/10 or extra lean turkey or bison meat for a less fatty blend.
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Drain excess fat. Drain and discard rendered fat after browning or cooking ground beef to reduce the total fat and calorie intake.
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Choose healthy cooking methods. Skip deep frying. Opt for grilling, baking, or sautéing with minimal added oils.
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Add veggies. Build nutrition by mixing veggies like mushrooms, spinach, onions, or tomatoes into beef dishes like burgers or tacos.
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Pair with whole grains. Serve beef with whole grain buns, brown rice, quinoa or oats to get filling fiber and complex carbs.
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Eat fewer processed meats. Limit intake of highly processed red meats like hot dogs, bacon and deli meats that are linked to health risks.
Healthier Ground Meat Alternatives
For those looking to further minimize saturated fat intake, leaner ground meat options include:
- Ground chicken or turkey breast (93% lean)
- Ground turkey (85% lean)
- Bison (very lean)
- Ground sirloin (90% lean)
Extra lean ground turkey and chicken breast have significantly less saturated fat, but still provide high-quality protein. Bison offers a rich taste similar to beef with less total and saturated fat. Ground sirloin gives you the beef flavor with a little less fat.
The Verdict on 80/20 Ground Beef
At the end of the day, incorporating 80/20 ground beef sparingly as part of an overall healthy diet is fine for most people. Having it occasionally likely poses little health risk. But regular, excessive intake may increase potential issues like weight gain and high cholesterol.
Leaner ground beef or meat alternatives are healthier choices on a daily basis. Still, 80/20 ground beef can offer delicious flavor in moderation. Just be mindful of portion size, cooking method and pairing it with nutritious ingredients to reap the benefits while minimizing any downsides.
As with most things in nutrition, balance is key. 80/20 ground beef enjoyed as part of varied, well-rounded diet should fit into an overall healthy lifestyle for most individuals. But those with specific health conditions like heart disease may benefit from predominantly choosing leaner proteins.
80 – 85% Lean
• Burgers on the grill • Chili • Stuffed peppers
This is the standard ratio for a grilled hamburger: 80/20. It has just the right amount of fat for flavor without being too much to melt into the lean meat and start a fire. You paid for that meat, so it should be in your belly, not on the grill.
You can also use 80/20 or 85/15 in chili con carne without worrying about the grease rising to the top. You can also add a little more richness to stuffed peppers with this mix.
70 – 75% Lean
• Burgers on a griddle or stovetop • All-beef meatloaf
Ground beef that is high in fat and seared on a smoking hot griddle (or a flat pan) makes the best burgers. The extra fat prevents each patty from sticking and, of course, adds a ton of flavor. This is the most delicious ground beef blend widely available yet, ironically, the most affordable. Laws say that ground beef that comes in a package can’t have more than 30% fat. However, your local butcher can always make custom grinds.
70/30 or 75/25 beef also makes a good meatloaf if youre going with all-beef. There are a lot of meatloaf recipes that call for a mix of ground beef and pork, which is already pretty fatty.
Wait… Ground Beef for Weight Loss?
FAQ
Is 80 20 good for ground beef?
What is the healthiest ground beef ratio?
Is it okay to eat ground beef every day?
What is the best ground beef for weight loss?
Does 80/20 ground beef have more fat?
What it does mean, however, is that, yes, there is more fat content in 80/20 ground beef than 90/10. However, it is the proportion of fat to calorie that is important. For 80/20 ground beef, it means that 20% of the meat overall comes from fat content.
Is 80/20 ground beef lean?
This is because there are many different types of ground beef and different leanness levels. When it comes to 80/20 ground beef, you are getting about 80% lean meat with about 20% fat content. While many people choose to go with meat that has a lower fat content for health reasons, you may want to reconsider for a few reasons.
What is 80/20 ground beef?
You have likely found yourself in the grocery store or at the butcher’s counter pondering over the various ground beef options at some time in your life. This is because there are many different types of ground beef and different leanness levels. When it comes to 80/20 ground beef, you are getting about 80% lean meat with about 20% fat content.
Is 80/20 ground beef good for You?
80/20 ground beef is a great source of animal fat. Just remember to cut out the processed carbs. Numerous studies, including this 2021 meta-analysis, show that eating meat (and what’s meatier than ground beef?) is strongly associated with positive mental health and positive mood. Highlights from the study