Protein
Extra-lean ground beef
Nutrition facts
Serving: 120 g
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Protein | 25.7 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 6 g | 8 % |
| Saturated fat | 2.6 g | 13 % |
| Sodium | 79 mg | 3 % |
| Vitamin B12 | 3 µg | 110 % |
| Zinc | 6 mg | 56 % |
| Niacin (B3) | 7 mg | 41 % |
| Selenium | 21 µg | 38 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- In Canada, “extra lean” means at most 10% fat; the table describes 5% ground beef. Between those two levels, the calories per 120 g raw run from about 165 to 210.
- Much of the iron in beef is heme iron, absorbed far better than the iron in plants, and 120 g raw covers more than half the daily value for zinc and more than the whole one for vitamin B12.
Preparation
Ground meat is cooked to 71°C at the centre (Health Canada): surface bacteria have been mixed through the whole mass, unlike a steak. Drain the cooking fat from patties or crumbled ground beef.
To mention to a professional
- Undercooked ground meat is the documented vehicle for E. coli O157 (Health Canada); 71°C at the centre settles it.
- If you have hemochromatosis, the heme iron in beef is absorbed especially well; mention it to your professional.
Sources
- Beef, ground, 95% lean meat / 5% fat, raw
- USDA FoodData Central, SR Legacy (Beef, ground, 95% lean / 5% fat, raw ; 90% lean / 10% fat, raw)
- CFIA, Labelling requirements for ground beef (fat content: regular, medium, lean, extra-lean)
- NIH Office of Dietary Supplements, Iron fact sheet (heme and non-heme iron)
- Health Canada, Safe Internal Cooking Temperatures
- Balsom, Söderlund and Ekblom, 1994 (Sports Medicine, creatine in humans and dietary sources)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.