How Much Fat is in Ground Beef and How to Make it Leaner

Ground beef is a staple ingredient in many delicious dishes from burgers to tacos to meatballs. However with its high fat content, some may wonder just how healthy it really is. In this article, we’ll take a closer look at the fat and calories in different types of ground beef, how to reduce the fat when cooking, and some healthy ways to incorporate ground beef into your diet.

Fat Content in Different Types of Ground Beef

Not all ground beef is created equal when it comes to fat content, Here’s a breakdown of the fat percentages in different varieties

• 70% lean / 30% fat: 16g fat, 6.2g saturated fat per 3 oz cooked
• 80% lean / 20% fat: 15g fat, 5.8g saturated fat per 3 oz cooked
• 85% lean / 15% fat: 13g fat, 5g saturated fat per 3 oz cooked
• 90% lean / 10% fat: 10g fat, 3.9g saturated fat per 3 oz cooked
• 95% lean / 5% fat: 5.65g fat, 2.54g saturated fat per 3 oz raw
• 97% lean / 3% fat: 3.8g fat, 1.9g saturated fat per 3 oz cooked

As you can see, the leaner the beef, the less fat it contains. Many experts recommend choosing ground beef that is at least 90% lean to limit saturated fat intake. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories, which is about 13g based on a 2,000 calorie diet.

Calories in Ground Beef

Of course, calories are closely tied to fat content as well. Here’s how many calories are in 3 oz of cooked ground beef by fat percentage:

• 70% lean: 235 calories
• 80% lean: 230 calories
• 85% lean: 218 calories
• 90% lean: 184 calories
• 95% lean: 154 calories (raw)
• 97% lean: 130 calories

Again, leaner varieties contain fewer calories, making them a better choice for those watching their waistlines.

How to Reduce Fat When Cooking Ground Beef

If you don’t have access to super lean ground beef, there are a few tricks you can use to cut down on fat when cooking:

• Drain off excess grease: After browning ground beef, drain the meat in a colander and blot with paper towels. This can remove up to 4g fat per 3 oz serving.
• Rinse with hot water: For even greater fat reduction, after draining place the cooked ground beef in a strainer and rinse with hot water. This extracts more fat.
• Combine with lean meat: Mix equal parts ground beef and lean ground turkey or chicken for burgers and meatballs. The extra lean meat helps lower overall fat.
• Brown then simmer: Browning adds flavor, but simmering in a sauce or chili will render off additional fat after the initial browning.

Using these techniques can reduce the fat in 85% lean ground beef to nearly match 90% lean. But keep in mind it may reduce flavor as well.

Healthy Ways to Eat Ground Beef

To keep your diet healthy, focus on moderate portion sizes of leaner ground beef and incorporate it along with veggies, whole grains, beans, etc. Here are some tasty ways to prepare it:

• Burgers: Use 95% lean beef and whole wheat buns with lots of veggie toppings.
• Meatballs: Combine 90% lean ground beef with oats, chopped mushrooms, etc. for extra nutrition. Simmer in tomato sauce.
• Tacos: Sprinkle a small amount of 90% lean ground beef on tacos piled high with veggies, beans, and salsa.
• Stuffed peppers or zucchini: Mix together cooked rice, lean ground beef, garlic, herbs and stuff into vegetables.
• ** Chili or pasta sauce:** Use 85% lean beef simmered into a veggie-packed chili or sauce over whole grain pasta. The liquid will further reduce fat.

With some planning, you can still enjoy the hearty flavor of ground beef as part of an overall balanced diet. Just focus on lean varieties, use fat-reducing cooking methods, control portions, and bulk up the dish with lots of healthy extras. Your taste buds and your heart will thank you.