If you're looking for a quick and easy source of protein, 1 oz of ground beef (70% lean / 30% fat, patty, cooked, pan-broiled) is a great option with only 67 calories.

It's not just low in calories, ground beef also provides important nutritional benefits like iron, vitamin B12, and zinc. These nutrients help support healthy red blood cell production and immune system function.

In this article, we'll take a closer look at ground beef and provide tips on how to cook, store, and enjoy this delicious protein source.

Calorie Information

Ground beef is a calorie-dense food, so it's important to be mindful of portion sizes. One ounce of 70% lean ground beef cooked as a patty contains 67 calories. If you're counting calories, you can easily incorporate ground beef into your diet by tracking your portion sizes and choosing leaner cuts whenever possible.

Nutritional Benefits

Ground beef is a good source of protein, iron, and B vitamins like vitamin B12 and niacin. These nutrients help support healthy muscle and red blood cell function, as well as proper nerve function. Additionally, ground beef contains zinc, which plays a key role in immune system function and wound healing. When choosing ground beef, opt for leaner cuts whenever possible to reduce the fat content and increase the protein content per ounce.

Cooking Tips

When cooking ground beef, it's important to use proper food safety practices and cook it until it reaches a safe internal temperature of 160°F. To make sure your ground beef is evenly cooked, break it up into small pieces as it cooks and use a meat thermometer to check the internal temperature. To add flavor and moisture to your ground beef, try adding seasonings like garlic, onion, and Worcestershire sauce, or incorporate vegetables like onions, peppers, or mushrooms into your recipe.

Storage and Safety

After cooking, store leftover ground beef in a covered container in the refrigerator for up to four days. If freezing, wrap tightly in plastic wrap or aluminum foil and store in the freezer for up to four months. To reduce the risk of foodborne illness, always practice proper food safety measures like washing your hands, preparing your food on clean surfaces, and cooking your food to the appropriate temperature.

Recipe Ideas

Ground beef is a versatile ingredient that can be used in a variety of recipes, from classic burgers and meatloaf to tacos and chili. Try mixing ground beef with other proteins like ground turkey, chicken, or pork to add variety and reduce the overall fat content. For a healthier twist on classic dishes, try swapping out ground beef for ground turkey or a plant-based protein like tempeh or tofu.

Protein Content

One ounce of 70% lean ground beef cooked as a patty contains approximately 5 grams of protein. To increase the protein content, choose leaner cuts of ground beef like 90% or 95% lean, or consider incorporating other high-protein ingredients like beans, lentils, or tofu into your recipe.

Fat Content

One ounce of 70% lean ground beef cooked as a patty contains approximately 5 grams of fat, with 2 grams of saturated fat. To reduce the fat content, choose leaner cuts of ground beef like 90% or 95% lean, or consider incorporating other proteins like chicken, turkey, or fish into your diet.

Calorie Counting

If you're counting calories, it's important to track your portion sizes when eating ground beef. One ounce of 70% lean ground beef cooked as a patty contains approximately 67 calories. To reduce the overall calorie content of your meal, consider incorporating more vegetables and lower-calorie side dishes into your recipe.

Health Concerns

Red meat has been linked to an increased risk of certain health conditions like heart disease and colon cancer. To reduce your risk, it's important to practice moderation when consuming red meat and choose leaner cuts whenever possible. Additionally, people with certain medical conditions like gout or high cholesterol may need to limit their intake of red meat.

Alternative Options

If you're looking for alternative sources of protein, consider incorporating plant-based sources like beans, lentils, or tofu into your diet. Additionally, lean cuts of chicken, turkey, or fish can provide a lower-fat, lower-calorie protein source. Experiment with different protein sources to find what works best for your dietary needs and preferences.