Extra lean ground beef has become an increasingly popular option for health-conscious consumers looking to reduce their fat intake without sacrificing the delicious flavor and versatility of beef. But what exactly distinguishes extra lean ground beef from other types of ground beef? In this comprehensive guide we’ll cover everything you need to know about this leaner and lighter take on a kitchen staple.
Defining Extra Lean Ground Beef
The US Department of Agriculture (USDA) sets specific guidelines for meat labeling terms like “extra lean.” For ground beef to qualify as extra lean, it must contain
- Less than 5g of total fat per 100g serving
- Less than 2g of saturated fat per 100g
- Less than 95mg of cholesterol per 100g
To put those numbers into perspective, here is how 100g of extra lean ground beef compares nutritionally to 100g of regular lean ground beef:
| Extra Lean | Lean | |
|---|---|---|
| Total Fat | < 5g | < 10g |
| Saturated Fat | < 2g | < 4.5g |
| Cholesterol | < 95mg | < 95mg |
As you can see, extra lean ground beef contains roughly half the total and saturated fat of regular lean ground beef. This makes it an exceptional choice for health-conscious consumers looking to reduce fat intake without eliminating flavorful beef entirely.
How Extra Lean Ground Beef is Made
Extra lean ground beef starts with trimmings from very lean cuts of cattle, like the round, loin, and chuck. These lean trimmings already have minimal marbling and fat to begin with.
To turn the trimmings into extra lean ground beef they undergo additional defatting processes. This removes any visible chunks of fat and brings the overall fat content down even further.
The beef is then ground as usual, resulting in a finished product with an exceptionally low fat percentage. No fillers, extenders or additives are used to make extra lean ground beef. It contains 100% pure beef, just with less fat than regular ground beef.
The Benefits of Choosing Extra Lean
Opting for extra lean ground beef over regular lean has several advantages:
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Fewer calories – Less fat means fewer calories per serving. Per 100g, extra lean contains around 130 calories vs. 210 for regular lean.
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Less saturated fat – Reducing saturated fat intake can lower cholesterol levels and risk of heart disease. Extra lean contains just a fraction of the saturated fat of regular lean.
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More protein – With less space taken up by fat, extra lean beef packs in more protein – about 23g per 100g serving.
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Versatility – The more subtle flavor won’t compete with spices and seasonings, making it perfect for tacos, chili, bolognese, etc.
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Nutrient density – All the nutrients of beef like iron, zinc and B-vitamins minus the extra fat and calories.
For any diet where limiting fat and calories is a priority, extra lean ground beef is clearly the optimal choice over regular ground beef.
Potential Drawbacks of Extra Lean
The ultra-low fat content of extra lean ground beef does come with some potential downsides to consider:
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Less juicy – The natural fat in beef keeps it moist and tender. Removing this fat means extra lean may be drier.
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Less flavor – Beef fat carries and distributes flavor. Trimming it away can reduce the hearty, meaty taste.
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Cooks faster – The lower fat content means extra lean cooks more rapidly. Care must be taken not to overcook.
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Not ideal for burgers – Burgers require some fat for moisture and structure. Extra lean may be too dry for burgers.
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More expensive – The extra processing adds $1-2 per pound over the cost of regular lean ground beef.
For recipes where fat content is important for moisture and flavor, regular lean ground beef may sometimes be the better choice over extremely lean.
Buying and Storing Tips
When shopping for extra lean ground beef:
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Look for the USDA “Extra Lean” seal to ensure proper fat percentages.
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Opt for bright pinkish-red beef without brown or gray spots, signalling freshness.
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Avoid pre-packaged or frozen extra lean beef, which tends to lack flavor. Buy fresh when possible.
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Use extra lean beef within 2 days of purchase for maximum freshness and nutrient retention.
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Follow safe cold storage guidelines: store at 40°F or below and use raw ground beef within 1-2 days.
Cooking Methods for Extra Lean Beef
The lower natural fat content of extra lean ground beef impacts cooking methods. Follow these tips to prevent dry, overcooked beef:
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Choose pan frying, broiling, or grilling to avoid drying out the meat. Simmering makes it tough.
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Cook to 160°F minimum internal temperature for safety, checking with a meat thermometer.
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Avoid overcooking! Cook just until no pink remains, since extra lean dries out easily.
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Introduce extra moisture through marinades or mixing with fattier meats like ground pork.
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Baste crumbles in olive oil or mix with an egg yolk to impart richness after cooking.
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Season boldly with spices, herbs, sauces and mix in ingredients like cheese or avocado to balance any blandness.
With the proper techniques, extra lean ground beef can still be juicy, flavorful and pleasantly textured. It simply requires a bit more care compared to fattier meats.
Great Recipes for Extra Lean Beef
Here are some tasty ways to utilize this ultra-lean meat:
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Tacos – Spice up the beef filling and add moisture with sauces and toppings like cheese and avocado.
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Meatballs – Mix in some breadcrumbs and parmesan for tenderness. Opt for baking instead of frying.
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Lasagna – Combine extra lean beef with ricotta and mozzarella for a lighter take on this classic.
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Cabbage rolls – Mix with rice and seasonings and wrap in leaves. Braise or bake with tomato sauce to prevent drying out.
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Chili – Cook extra lean beef with aromatics and bold spices. Finish with lime juice and cilantro.
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Stuffed peppers – Stuff peppers with extra lean beef, rice, and cheese. Keep covered when baking to lock in moisture.
With some easy recipe adjustments, extra lean ground beef can be every bit as satisfying as fattier alternatives. Prioritize additional moisture and flavor-boosting ingredients to complement the lean meat.
Is Extra Lean Right for You?
Extra lean ground beef delivers all the essential nutrients of beef in a package that is significantly lower in fat and calories. For those monitoring fat and cholesterol, it can be the perfect substitute for fattier meats. However, the exceptionally low fat content does impact flavor and moisture.
If you want to enjoy the benefits of extra lean beef while avoiding dryness, use it selectively in recipes where you can augment it with extra fat and moisture. Tacos, chili, pasta sauces and stir fries are good options. For burgers and meatloaf, stick with lean or medium ground beef instead.
With its stellar nutrition stats and adaptability, extra lean ground beef can be a smart addition to any healthy diet when used properly. You simply need an understanding of how to avoid overcooking while maximizing texture and moisture in this super-lean beef.
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.
How Do They Measure Ground Beef Lean Content?
FAQ
What is the difference between extra lean ground beef and regular ground beef?
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)
Is it worth buying extra lean ground beef?
EXTRA LEAN (10% maximum fat) great for flavour-packed recipes that you don’t drain after cooking. Use in meat loaf or cabbage rolls. LEAN (17% maximum fat) Canada’s No. 1 grind is a good all-purpose choice.
Is extra lean beef healthy?
Thus, healthy way is to choose lean beef cuts or ground beef with 90 % lean or more. Beef is good source of protein, niacin and Vitamin-B12 and lean beef contains omega-3 fatty acids which is considered healthy. It is also rich in some minerals like zinc and selenium which are essential for healthy immune system.
What does extra lean beef mean?
Extra-lean cuts of beef
The USDA defines an extra-lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains less than: 5 grams total fat. 2 grams saturated fat. 95 milligrams cholesterol.
What is the leanest type of ground beef?
The leanest type of ground beef is called ground sirloin, with a lean point of 90% lean and 10% fat (90/10). No related posts. Save my name, email, and website in this browser for the next time I comment.
What is extra lean beef?
Extra Lean means that 100 grams of beef with less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.
Is extra lean ground beef better than regular ground beef?
Extra lean ground beef has a significantly lower fat content compared to regular ground beef, which can be up to 30% fat. 2. What are the benefits of choosing extra lean ground beef? Choosing extra lean ground beef can help reduce the intake of saturated fat, which is associated with a variety of health issues.
Is extra lean beef too lean?
Extra lean is too lean. More expensive – The extra processing makes extra lean beef cost about $1-2 more per pound than regular lean ground. For recipes where moisture and fat are important for flavor and texture, regular lean ground may be the better choice over extremely lean. When purchasing extra lean ground beef:
How do I make the most of extra lean ground beef?
To make the most of extra lean ground beef, use these preparation tips: Avoid overcooking to prevent dry, chewy meat. Use a meat thermometer and stop before 160°F. Add broth, sauces or oils when cooking to impart moisture. Combine with higher fat ingredients like avocado, nuts, or olive oil to boost juiciness.
Does ultra-low fat mean extra lean ground beef?
The ultra-low fat content does mean extra lean ground beef has some drawbacks: Less juicy – The natural fat in beef keeps it tender and moist. Removing this fat makes extra lean drier. Less flavor – Beef fat carries and distributes flavor. Trimming it away reduces the meaty taste of extra lean.