Ground beef is a staple food for many people. From hamburgers to meatballs it’s versatile budget-friendly, and easy to cook with. However, with the growing focus on healthy eating, more consumers are paying attention to how much fat is in ground beef. This detailed guide explains the fat content of different types of ground beef to help you make informed choices.
An Overview of Ground Beef Fat
Ground beef contains varying amounts of fat depending on the lean-to-fat ratio. The lean-to-fat ratio refers to the proportion of lean meat compared to fat content. For example, 90% lean ground beef contains 90% lean meat and 10% fat.
The fat in ground beef includes saturated fat, monounsaturated fat, and a small amount of polyunsaturated fat. The majority of calories and fat grams come from saturated and monounsaturated fat.
While ground beef contains heart-healthy monounsaturated fat, it also provides high amounts of saturated fat in many cases. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories.
For a 2000 calorie diet that’s about 13 grams of saturated fat per day. A quarter pound hamburger made with 80% lean ground beef can contain over 6 grams of saturated fat. So it’s easy to go over the recommended amount if consuming ground beef regularly.
The fat content directly impacts the calorie content of ground beef. The more fat, the more calories in a standard serving size. For optimal health it’s ideal to choose the leanest option suitable for your needs and limit portion sizes.
Fat Content by Lean-to-Fat Ratio
The lean-to-fat ratio has a major influence on the total fat and calorie content of ground beef. Here’s a look at how the fat content compares in different types of raw, ground beef based on a 4 ounce serving :
- 95% lean: 5.04 grams fat, 155 calories
- 90% lean: 8.8 grams fat, 196 calories
- 85% lean: 11.76 grams fat, 224 calories
- 80% lean: 14.08 grams fat, 240 calories
- 75% lean: 16.8 grams fat, 264 calories
- 73% lean: 17.6 grams fat, 272 calories
As shown, the fattier varieties can contain over 3 times as much fat per serving compared to the 95% lean option. For the leanest choice, look for ground beef that’s at least 90% lean.
Choosing ground turkey breast instead of beef is one way to significantly reduce fat intake. A 4 ounce serving of raw ground turkey breast contains just 2 grams of fat and 120 calories.
Comparing Saturated, Monounsaturated, and Polyunsaturated Fat
In addition to total fat, the ratio of different types of fats varies between lean and fatty ground beef:
- Saturated fat: Ranges from 2.7 grams (95% lean) up to 6.7 grams (75% lean)
- Monounsaturated fat: Ranges from 2.2 grams (95% lean) up to 6.8 grams (75% lean)
- Polyunsaturated fat: 0.3-0.5 grams in all varieties
As shown, saturated fat content nearly doubles from the leanest to the fattiest ground beef. Saturated fat is strongly linked to increased cardiovascular disease risk when consumed in excess.
Monounsaturated and polyunsaturated fat have benefits for heart health when consumed in moderation in place of saturated fat. However, all types of fat are calorie-dense, providing 9 calories per gram.
Effect of Cooking on Fat Content
The cooking method impacts the final fat content of cooked ground beef. Grilling, broiling, baking, and pan-frying without added fat will result in some fat dripping away.
For example, pan-frying 4 ounces of 80% lean raw ground beef reduces the final fat content to approximately 11 grams compared to over 14 grams before cooking.
Using cooking methods that retain all the fat, such as stewing ground beef in a sauce, will yield a cooked fat content similar to the raw amount.
Adding cooking fat like oil or butter will further increase the total fat and calories. For the leanest results, cook ground beef using a method that allows excess fat to drip away and avoid adding extra cooking fat.
Fat Content in Popular Ground Beef Products
Here’s how the fat stacks up in some common ground beef menu items based on standard portion sizes:
- Quarter pound hamburger: 11 grams fat in a burger made with 80% lean beef
- Meatballs (3 oz): 9 grams fat in meatballs made with 85% lean beef
- Chili (1 cup): ranges from 5-15 grams fat depending on fat percentage of beef used
- Lasagna (1 cup): 8 grams fat when made with 90% lean ground beef
As shown, the fat adds up quickly in dishes featuring ground beef. Moderate your portions and choose lean varieties to keep saturated fat in check.
Comparing Grass-fed and Grain-fed Ground Beef
Some research indicates grass-fed beef contains less total fat than conventional grain-fed beef. However, the results are mixed and the difference seems to be minor.
For example, one study found 90% lean grass-fed ground beef contained 8.7 grams of fat per 4 ounce raw serving compared to 8.8 grams for grain-fed. The small difference in total fat content is unlikely to impact health.
One benefit of grass-fed beef tallow is a higher concentration of certain beneficial fats like omega-3s and conjugated linoleic acid (CLA) compared to grain-fed. However, the overall fat profile is fairly comparable.
Tips for Reducing Fat Intake From Ground Beef
Here are some tips to cut back on saturated fat from ground beef:
- Choose 90-95% lean varieties and limit portion sizes to 2-4 ounces.
- Replace half the beef with mushrooms or lean ground turkey when making burgers or meatloaf.
- Cook with ground chicken, pork tenderloin, or meatless crumbles instead of beef occasionally.
- Drain and rinse cooked ground beef before adding to recipes to remove extra fat.
- Roast, grill, or broil burgers and meatballs instead of frying to let fat drip away.
The Bottom Line
Ground beef can fit into a healthy diet in moderation, but it pays to be mindful of the fat content. Leaner varieties contain far less saturated fat and calories than fattier types. Grass-fed beef provides minimal extra benefits related to fat content. Limit portion sizes, go for lean ground beef, and use cooking methods that remove extra fat to keep your diet balanced and heart-healthy.
What are the different types of ground beef?
The Canadian Food Inspection Agency (CFIA) regulates Canada’s food system. Their requirements for food labelling cover everything from allergen warnings and nutrition tables to the descriptors used on meat packaging. In the case of ground meat, these descriptors refer to the maximum fat content of the meat in that package.
In Canada, a package of ground meat, whether beef, turkey, veal, chicken, pork or lamb, contains only minced meat (no fillers, binders, or preservatives) and comes labelled as either Extra Lean, Lean, Medium or Regular.
This means that a 1 lb (500 g) package of Lean ground chicken is in the same fat content category as 1 lb (500 g) of Lean ground beef (up to 10% fat, that is).
Here’s a breakdown of the fat content of ground meat as regulated by CFIA:
- Extra Lean – maximum fat content of 10% (90% lean)
- Lean – maximum fat content of 17% (83% lean)
- Medium – maximum fat content 23% (77% lean)
- Regular – maximum fat content 30% (70% lean)
If you like to experiment in the kitchen, you can blend different types of ground beef to suit your needs. For example: blending Lean with Medium at 50:50 ratio will result in a maximum 20% fat content.
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FAQ
Is ground beef high in fat?
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Webstaurant Storehttps://www.webstaurantstore.comTypes of Ground Beef: What Fat Ratios Mean For CookingMar 23, 2023 — It has a high amount of fat, which makes ground chuck flavorful and juicy. … Ground hamburger has the highest amount of fat, but ground chuck come…
Is 70/30 ground beef too fatty?
Ground beef 70/30 is a great choice from a value perspective, at least in theory. Because fat renders out of the meat when being cooked, it shrinks more than leaner varieties of ground beef, and if you discard the fat, you have less yield.
Which ground meat is lowest in fat?
Ground Sirloin vs Ground Beef – Ground sirloin is the leanest type of ground beef, which makes it appealing as a healthy protein option.Mar 23, 2023
How much fat is in 90/10 ground beef?
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University of Rochester Medical Centerhttps://www.urmc.rochester.eduBeef, ground, 90% lean meat / 10% fat, raw, 1 serving ( 4 oz )
How much fat is in ground beef?
A good rule of thumb is to choose a blend of 80% lean meat and 20% fat. When buying ground beef, check the labels on the packaging to determine the fat percentage in the meat. The maximum fat ratio allowed by law is 30% fat to 70% lean meat. Keep in mind that there is a difference between ground beef and hamburger meat.
Does ground beef have carbs?
Ground beef contains no carbohydrates or fiber. 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.
How many calories are in a ounce of ground beef?
What this means, according to the USDA, is that four ounces of lean ground beef (90 percent lean, 10 percent fat) is worth 199 calories, with 11g of fat. Given that there are nine calories in each gram of fat, 99 of those calories, or nearly half of them, come from fat.