If you're looking for a high-protein food that can also satisfy your taste buds, 4 oz raw (112g) 85/15 ground beef might be the perfect choice for you. With its rich nutrients and savory flavor, it's no wonder why ground beef is a beloved staple in many households. At 240 calories, a serving of ground beef can provide a significant amount of energy to fuel your daily activities.

Ground beef is a good source of protein, iron, and other essential nutrients that are necessary for the body's optimal functioning. In 4 oz of raw 85/15 ground beef, you can get 22 grams of protein, 18 grams of total fat, 7 grams of saturated fat, and 1.8 mg of iron. However, it's important to keep in mind that the exact nutritional values may vary based on the cooking method, beef quality, and portion size.

In this article, we will explore the nutritional benefits of 85/15 ground beef, cooking tips, health benefits, and more. Keep reading to learn how to incorporate this delicious and nutritious ingredient into your meals.

Calories

A 4 oz (112 g) serving of 85/15 ground beef contains approximately 240 calories. This amount makes up 12% of the recommended daily calorie intake, assuming a 2,000 calorie diet. If you're watching your calorie intake, you can opt for leaner beef cuts, such as 93/7 ground beef or sirloin, to reduce overall calorie intake while still getting ample protein and iron. It's also important to consider portion size when calculating your daily calorie intake. If you're on a weight-loss diet, smaller portions of ground beef combined with healthy sides, such as vegetables and grains, can help you stay within your calorie limit while still enjoying a satisfying meal.

Protein

Ground beef is a good source of protein, which is essential for building and repairing muscles, tissues, and cells. A 4 oz (112 g) serving of 85/15 ground beef can provide approximately 22 grams of protein, which makes up 44% of the recommended daily intake for an average adult. While ground beef is a great source of protein, it's important to remember that it's not the only one. Incorporating other protein-rich foods, such as beans, legumes, nuts, and seeds, can help you achieve a well-rounded diet that meets your body's needs.

Fat

Ground beef contains varying amounts of fat, depending on the cut and portion size. A 4 oz (112 g) serving of 85/15 ground beef contains approximately 18 grams of total fat, 7 grams of saturated fat, and 0.9 grams of monounsaturated fat. While fat is an important nutrient for the body, it's important to consume it in moderation and choose healthier sources of fat. Grass-fed beef, for example, contains a higher proportion of omega-3 fatty acids to omega-6 fatty acids, which can help reduce the risk of chronic diseases such as heart disease and cancer. You can also trim visible fat from the beef before cooking or choose leaner cuts of beef to reduce overall fat intake.

Iron Content

Iron is an essential mineral that plays a crucial role in transporting oxygen throughout the body. A 4 oz (112 g) serving of 85/15 ground beef contains approximately 1.8 mg of iron, which makes up 10% of the recommended daily intake for an adult male and 7% for an adult female. However, it's important to remember that the bioavailability of iron from animal sources, such as beef, is higher than that of plant-based sources. If you're a vegetarian or vegan, you can combine ground beef with iron-rich plant-based foods, such as spinach, lentils, or chickpeas, to increase overall iron intake.

Cooking Tips

Cooking ground beef is relatively easy and quick, making it a popular choice for busy weeknights. However, there are some important cooking tips to keep in mind to ensure that the beef is safe and healthy to consume. Firstly, be sure to cook the beef to an internal temperature of 160°F (71°C) to kill any harmful bacteria that may be present. Secondly, avoid overcooking the beef, as this can lead to the formation of potentially carcinogenic compounds such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Lastly, allow the beef to rest for a few minutes before cutting or serving to allow the juices to redistribute and help keep the meat moist and tender.

Health Benefits

Ground beef offers a range of health benefits, including its high protein and iron content. Protein is essential for building and repairing muscles, tissues, and cells, while iron helps transport oxygen throughout the body and supports immune function. Moreover, research suggests that grass-fed beef may offer additional health benefits compared to grain-fed beef. Grass-fed beef contains higher amounts of omega-3 fatty acids, conjugated linoleic acid (CLA), and other beneficial nutrients that may help reduce the risk of chronic diseases such as heart disease and diabetes. Additionally, incorporating ground beef into a well-rounded diet that's rich in whole grains, fruits, vegetables, and other protein sources can help support overall health and wellbeing.

Ground Beef Recipes

Ground beef is versatile and can be used in a wide range of recipes, from classic comfort foods like meatloaf and spaghetti to international dishes such as tacos and bulgogi. It's a great ingredient for meal prep as well, as it can be cooked in advance and used in various ways throughout the week. Some of our favorite ground beef recipes include beef and broccoli stir-fry, shepherd's pie, and stuffed peppers. You can also experiment with different spices, herbs, and sauces to create unique and flavorful dishes.

Beef and Health

While ground beef can offer a variety of health benefits, it's important to consume it in moderation and combine it with a well-rounded diet that includes plenty of fruits, vegetables, and whole grains. Research suggests that high consumption of red meat, especially processed meat, may increase the risk of certain health conditions such as heart disease and cancer. The American Heart Association recommends limiting red meat consumption to no more than 3 ounces per day, or approximately the size of a deck of cards.

Grass-fed vs Grain-fed

Beef can be categorized into two main groups based on the type of diet the cattle were fed: grass-fed and grain-fed. Grass-fed beef refers to beef from cattle that were raised on a primarily grass-based diet, while grain-fed beef comes from cattle that were fed a grain-based diet. Grass-fed beef generally contains higher amounts of beneficial nutrients such as omega-3 fatty acids and CLA, while grain-fed beef may contain higher amounts of saturated and omega-6 fatty acids. Additionally, grass-fed beef is often considered a more environmentally-friendly option, as it requires less fossil fuel and water to produce. However, it's important to remember that both types of beef can be a part of a healthy and balanced diet as long as they're consumed in moderation and prepared in a healthy way.

Red Meat Consumption

Red meat is a popular and versatile protein source, but it's important to consume it in moderation and balance it with other protein sources such as fish, poultry, beans, and nuts. Research suggests that high consumption of red meat, especially processed meat, may increase the risk of certain health conditions such as heart disease and cancer. Moreover, choosing leaner cuts of beef, such as sirloin and ground beef with lower fat content, can help reduce overall calorie and saturated fat intake. Grass-fed beef may offer additional health benefits compared to grain-fed beef, but it's important to consider the ethical and environmental implications of your food choices as well.