Ground beef is a kitchen staple used in many classic dishes like burgers, tacos, chili, meatballs, and more. But with so many options like 70% lean, 80% lean, 90% lean and beyond available at the grocery store, it can get confusing trying to pick the right fat-to-protein ratio for your recipe. This complete guide will walk you through everything you need to know to select the ideal leanness for your ground beef.
Understanding the Labels
Let’s start by breaking down what those percentages on ground beef packaging actually mean
- 70% lean ground beef contains 70% lean meat and 30% fat
- 80% lean ground beef contains 80% lean meat and 20% fat
- 90% lean ground beef contains 90% lean meat and 10% fat
- 93% lean ground beef contains 93% lean meat and 7% fat
The higher the percentage, the lower the fat content. Many stores also carry 85% lean and 95% lean options.
The leanness percentage relates to the ratio of protein to fat, not the total fat or calories An 80% lean beef will have less fat per serving than 70% lean, but that doesn’t mean it’s low in fat overall.
How Fat Content Impacts Flavor and Texture
Fat is a flavor carrier, which means fattier cuts like 70% lean ground beef will have a richer, beefier taste. The extra fat also keeps the meat moist and tender during cooking.
On the other hand, leaner ground beef like 90% or 95% will have a slightly less robust flavor since there is less fat to impart juiciness and taste. Extra lean beef can become dry and tough if overcooked since there is less moisture.
The fat ratio you choose comes down to your taste preferences and the dish you’re making. Here are some general guidelines for which leanness works best:
-
70-80% lean – Best for burgers, meatballs, meatloaf and any recipe where you want tender, juicy meat with big beefy flavor. The extra fat helps keep patties moist on the grill.
-
85-90% lean – Provides a good balance of moisture, texture and flavor. All-purpose choice for tacos, pasta sauce, chili and recipes where you drain away some fat after cooking.
-
93-95% lean – Ideal if you’re watching saturated fat for health reasons. Works well for dishes like stir-fries, kabobs and crumbles where moisture can be retained.
How to Cook Different Fat Ratios
Cooking ground beef properly relies heavily on understanding how the fat content impacts both flavor and texture. Follow these tips to get the best results:
For 70-85% Lean:
- Can withstand higher heat since the fat helps prevent drying out. Cook over medium-high heat.
- Form into thicker patties, at least 1/2 inch. Thinner burgers will overcook.
- Cook to an internal temperature of 160°F. The fat keeps it juicy when well-done.
For 90-95% Lean:
- Use medium heat to prevent drying out. Stir crumbles frequently.
- Form thinner patties no more than 1/3 inch thick. They don’t need as much time over heat.
- Cook to 155°F for slightly pink center. The lack of fat means well-done will be dry.
Tips for All Fat Ratios
- Preheat pans or grill before cooking. Starting hot helps the beef brown properly.
- Flip patties only once during cooking for better browning. Pressing squeezes out juices.
- Add a small amount of oil to lean meat to prevent sticking. Use nonstick pans.
- Let meat rest 3-5 minutes after cooking so juices redistribute evenly.
Health Benefits of Leaner Ground Beef
The main advantage of choosing 90-95% lean ground beef is the decreased total and saturated fat:
- 70% lean: 15g fat, 6g saturated fat per 85g raw serving
- 80% lean: 12g fat, 5g saturated fat per 85g raw serving
- 90% lean: 8g fat, 3g saturated fat per 85g raw serving
- 95% lean: 4.5g fat, 2g saturated fat per 85g raw serving
The American Heart Association recommends limiting saturated fat intake to 13g daily as part of a heart-healthy diet. Choosing leaner ground beef can help meet this goal.
However, all beef is naturally rich in important nutrients like iron, zinc, protein and B-vitamins regardless of fat ratio. You can also reduce fat when cooking fattier beef by draining off excess grease after browning.
Best Uses for Different Fat Ratios
Here are some specific recipes where each ground beef leanness really shines:
70% Lean
- Juicy grilled burgers
- Classic meatloaf or meatballs
- Beefy chili or Bolognese sauce
80% Lean
- Cheeseburger wraps or tacos
- Zesty barbecue meatballs
- Shepherd’s pie or cottage pie
90% Lean
- Healthy lettuce wrap tacos
- Stir fried rice with beef
- Stuffed peppers or eggplant Parmesan
93-95% Lean
- High protein pizza topping
- Lean turkey or veggie burgers
- Low-fat chili or taco salad
The most important thing is choosing a fat ratio suitable for your taste and dietary needs. When buying ground beef, check the percentage labels closely. With the right leanness and proper cooking method, you can enjoy the full flavor and satisfaction this versatile meat provides.
So the next time you’re at the grocery store, keep this guide in mind and consider selecting ground beef within the 85-90% lean range to achieve a tasty, juicy and nutritious result in your favorite beef dishes.
The Difference Between Lean Meat and Fat in Ground Beef
Percentages of lean meat and fat are often shown as a ratio. For example, 80:20 ground beef (also written as 80/20) is 80 percent lean and 20 percent fat. “The deep red that you see is the lean meat, the actual muscle, and the white is the fat,” says Sonny Ingui, executive chef of Urban Farmer Philadelphia, a steakhouse with an in-house butcher shop. “The three most common ratios sold are 80:20, 85:15, and 90:10.”
Why Does Lean Ground Beef Cost More?
You may have noticed that lean ground beef costs more per pound. Why? “You are essentially paying for a higher proportion of lean meat,” says Dana Ehrlich, CEO and founder of Verde Farms, a distributor of grass-feed beef. “In the meat market, prices are often based on the lean meat content of the product.”
Because lean ground beef and fattier ground beef perform differently in recipes, it’s best to buy for use rather than value. If you get a less expensive, higher fat ratio ground beef to brown for, say, sloppy joes, you’ll likely be draining off a lot of the fat anyway.
:max_bytes(150000):strip_icc()/Simply-Recipes-Burger-Salad-METHOD-01-f338c81b948f48c1a00c831985bd0c67.jpg)
How to cook ground beef. (Yes seriously)
FAQ
What is a good lean percentage for ground beef?
- 80/20 (80% lean meat, 20% fat): This is a popular choice for burgers, providing a good balance of flavor and juiciness.
- 85/15 (85% lean meat, 15% fat): This ratio is leaner and is often used for recipes where you want less fat but still decent flavor, like meatloaf or tacos.
Is 90/10 ground beef lean?
The leanest type of ground beef is called ground sirloin, with a lean point of 90% lean and 10% fat (90/10). Some ground beef blends can be as lean as 96% lean with 4% fat (96/4). If you are looking for an alternative to ground beef, some types of game meat like ground bison are also very lean.
How much lean should be in ground beef?
While you can surely find ground beef with different lean/fat ratios (we also sell 90/10 and 85/15), experts claim that 20% is just the right amount of fat …
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.