Protein
Lean ground beef
Nutrition facts
Serving: 120 g
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 307 kcal | |
| Protein | 33.2 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 18.4 g | 24 % |
| Saturated fat | 7 g | 35 % |
| Sodium | 107 mg | 5 % |
| Vitamin B12 | 3 µg | 140 % |
| Zinc | 8 mg | 72 % |
| Niacin (B3) | 8 mg | 47 % |
| Selenium | 26 µg | 47 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The iron in ground beef is heme iron, better absorbed than the non-heme iron in plants; a portion also covers 72% of the daily value for zinc and 140% for B12.
- The lean percentage on the label (often 80, 85, 90, or 93%) changes the saturated fat per portion: at 85% lean it already covers 35% of the daily value; a leaner grade lowers that.
Preparation
Cooking at moderate heat and avoiding a charred surface limits the formation of these compounds without changing the protein, iron, or zinc content.
To mention to a professional
- If you have hemochromatosis, the heme iron in red meat is absorbed regardless of your existing iron stores; mention it to your professional.
Sources
- Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned
- USDA FoodData Central, SR Legacy (Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned)
- NIH Office of Dietary Supplements, Iron fact sheet
- National Cancer Institute (United States), Chemicals in Meat Cooked at High Temperatures and Cancer Risk fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.