Ground beef, a convenient way to include protein and essential vitamins and minerals, is the primary ingredient in many favorite foods—from hamburgers to meatballs. Ground beef can be high in calories and saturated fat, and a high intake of red meat may come with health risks. Portion size and moderation are key to including it in your diet.
Ground Beef Nutrition Facts
The following ground beef nutrition information is provided by the USDA for 3 ounces (85g) of cooked ground beef (85% lean), pan-browned, with no added fat or sodium.
- Calories: 218
- Fat: 13g
- Sodium: 76mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 24g
Carbs
Ground beef contains no carbohydrates or fiber.
Fats
Many of the calories in ground beef come from fat. There are 13g of fat in a 3-ounce serving of cooked 85% lean ground beef. Of that total, 5g is saturated fat. The American Heart Association recommends limiting saturated fat consumption to 5% to 6% of daily calorie intake. That translates into about 13g of saturated fat per day if you eat a diet of 2,000 calories daily.
For context, a classic hamburger is typically between a quarter pound (4 ounces) to 6 ounces, yielding 6.7g to 10g saturated fat per burger patty.
Healthier fats in ground beef include monounsaturated fat (6 grams) and polyunsaturated fat (0.4 grams).
Protein
Ground beef is a good source of protein, providing 22g per 3-ounce serving.
Vitamins and Minerals
Beef is a good source of carnitine, zinc, selenium, iron, and B vitamins. Because your body can't store or produce B vitamins, you need to consume them in your diet.
Carnitine is a general term for several compounds including L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine. This nutrient is crucial for energy production since it transports long-chain fatty acids into the mitochondria to be burned, producing energy.
Calories
There are 218 calories in 3 ounces (85g) of cooked ground beef (85% lean) that's been pan-browned with no additional fat. A total of 60% of the calories come from fat and 40% from protein.
Health Benefits of Ground Beef
The primary health benefits of beef come from the significant protein that it provides, as well as its vitamins and minerals.
Helps Build Cells
Protein is essential for maintaining muscle tissue and for various biological processes in your body daily. This macronutrient helps your body build bones, muscles, cartilage, skin, and blood. The selenium in beef is also essential for DNA synthesis.
Boosts Immune System
Beef contains several B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate (B9), and cobalamin (B12). These B vitamins and zinc in beef are essential to maintaining a healthy immune system.
Supports Hormone Production
The B vitamin niacin also aids in the proper function of many body systems, including the production of sex hormones. Selenium is essential for thyroid function.
Replenishes Iron Stores
Your body needs iron to help make red blood cells, among other functions. Dietary iron comes in two forms, non-heme, and heme—which is found in beef and other animal proteins. Heme iron is easier for the body to use, so you don't need to consume as much of it (vs. non-heme iron) to help stave off anemia and other problems stemming from low iron.
Allergies
It is possible to be allergic to beef. Those with a meat allergy may experience symptoms including hives, itchy skin, headaches, asthma, or in severe cases, anaphylaxis. Your healthcare provider can provide a wide range of tests to determine whether or not you have a meat allergy, and help you manage it if you do.
Adverse Effects
Eating a diet high in red meat has been associated with cardiovascular and other health problems, including an increased risk of colorectal cancer. These health risks apply to all types of red meat but are worse for processed red meats such as lunch meat and sausages (which may be made with beef or pork). Therefore, doctors recommend limiting the consumption of red and processed meats.
Varieties of Ground Beef
Grass-fed beef appears to have a healthier fat profile, with more beneficial fatty acids than meat from cattle-fed corn and soy feed. However, little research is available on the specific health benefits of grass-fed beef.
Ground beef is available in a range of lean/fat ratios, from 70% lean/30% fat to as little as 3% fat (97% lean). Calorie and fat totals change accordingly. The following ground beef nutrition facts provided by the USDA are for 3 ounces of broiled ground beef.
Calories | Total Fat (g) | Saturated Fat (g) | |
70% lean | 235 | 16 | 6.2 |
80% lean | 230 | 15 | 5.8 |
90% lean | 184 | 10 | 3.9 |
97% lean | 130 | 3.8 | 1.9 |
Storage and Food Safety
There is a risk of foodborne bacteria in ground beef as the grinding process can expose more of the meat to any present bacteria. The USDA recommends storing ground beef at 40°F or below and using or freezing it within two days. To destroy harmful bacteria, always cook ground beef to a minimum internal temperature of 160°F. Avoid partially cooking ground beef, which allows bacteria to survive and multiply. Use safe food handling practices, such as regularly washing hands, surfaces, and utensils.
Refrigerate ground beef promptly after cooking, especially if the weather is hot. Beef will keep for three to four days in the refrigerator. Frozen, cooked ground beef can be stored for about four months.
How to Prepare Ground Beef
For best nutritional balance, limit your portion size of beef and combine it with healthy portions of vegetables and/or grains. Try one of these preparation ideas to maximize nutrition:
Make a Beef Sauté
Stir-frying and sautéing are both methods of cooking that use a small amount of hot oil. A healthy stir-fried or sautéed meal would include 3 ounces of lean beef for each person plus lots of different vegetables and seasonings. The vegetables add volume to your meal, and the seasonings add flavor without added sugar.
Add Beans and Grains to Chili
If your favorite chili recipe calls for ground beef, cut back on the amount you use and replace it with beans and/or whole grains, such as quinoa, for more fiber and protein.
Start with Salad
Begin with a big bed of your favorite lettuce and greens and add lots of vegetables, a little cheese, some nuts, and even fruit. Sprinkle on a small amount of cooked ground beef or thinly sliced lean steak. Add a small amount of salad dressing made with olive or canola oil. The fresh vegetables add volume and antioxidants; the oils add healthy fats.
Make a Healthier Hamburger
Reduce saturated fat in your burger by combining lean ground turkey with ground beef. Choose a whole-grain bun and add lettuce, sprouts, tomato slices, mustard, or pickles.