Ground beef is a versatile and popular ingredient used in many classic dishes like burgers, tacos, chili, meatloaf, and more. When purchasing ground beef at the grocery store, you’ll notice the label indicates the percentage of lean meat vs fat content. This percentage is important in determining the taste, texture, and nutrition of the ground beef. But what exactly constitutes lean ground beef? This comprehensive guide will explain the fat percentages in ground beef and provide tips for cooking the healthiest and leanest options.
Defining Lean Ground Beef
The United States Department of Agriculture (USDA) provides standard definitions for labeling meat as “lean” or “extra lean”. For ground beef the criteria is
- Lean: Contains less than 10g total fat, 4.5g saturated fat, and 95mg cholesterol per 100g (3.5 oz) serving
- Extra Lean: Contains less than 5g total fat, 2g saturated fat, and 95mg cholesterol per 100g (3.5 oz) serving
So when you see a label indicating “lean ground beef”, it means the meat meets the thresholds for total fat, saturated fat, and cholesterol to be considered lean by the USDA. Ground beef labeled as extra lean has even lower amounts of fat and saturated fat. Choosing lean or extra lean ground beef is an excellent option for limiting fat and calories.
Fat Percentages in Ground Beef
The percentage on ground beef packaging indicates the ratio of lean meat to fat. An 80/20 label means the ground beef is 80% lean meat and 20% fat. The higher the first number, the leaner the meat.
Common lean points for ground beef include:
- 80/20: 80% lean meat, 20% fat
- 85/15: 85% lean meat, 15% fat
- 90/10: 90% lean meat, 10% fat
- 93/7: 93% lean meat, 7% fat
- 96/4: 96% lean meat, 4% fat
As the fat percentage decreases, the calorie and saturated fat content per serving also goes down. However, less fat may cause the ground beef to have a drier texture when cooked. Adding moisture back through broth, sauce, or other ingredients can help for very lean varieties.
Leanest Options for Ground Beef
For the leanest possible ground beef, consider these top options:
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96/4 Ground Beef: With just 4% fat, this extremely lean option fits the USDA extra lean definition. It’s exceptionally low in total and saturated fat per serving. Be sure to add liquid when cooking to prevent dryness.
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Ground Sirloin Made from the sirloin primal cut near the rear of the cow, ground sirloin is typically 90-95% lean with little marbling. It cooks fast making it great for grilling burgers.
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Ground Round: Ground beef from the round primal cut tends to be 85-95% lean depending on the muscles used. It has a favorable lean-to-fat ratio for many recipes.
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Ground Bison Also called buffalo, ground bison is an extra lean beef alternative with a 92-96% lean point. The low fat content is ideal for health-focused cooking.
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Ground Turkey: Extra lean ground turkey can match the leanness of the leanest beef, working well in many recipes as a lower fat, lower calorie substitute.
Tips for Cooking Lean Ground Beef
The lack of fat in lean ground beef poses some unique cooking challenges. Follow these tips for great results:
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Cook at lower temperatures to prevent drying out.
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Add extra liquid like broth or sauce.
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Mix in breadcrumbs, oats, or mashed potatoes to retain moisture.
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Combine with fattier meats like pork or sausage.
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Limit direct high-heat methods like grilling or broiling.
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Add healthy fats like olive or avocado oil.
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Don’t overcook—use a meat thermometer to avoid going past 160°F internal temperature.
Choosing healthier lean ground beef can easily reduce fat and calories in your favorite recipes. Adjust your cooking technique to retain moisture and you can still achieve delicious results with these leaner varieties of ground beef.
How Do They Measure Ground Beef Lean Content?
FAQ
Is 85% lean ground beef considered lean?
A common lean point for ground round is 85% lean with 15% fat. Use this ground beef for seasoned meat mixtures because it has less flavor than fattier grinds.
Is lean ground beef 80/20?
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Reviewedhttps://www.reviewed.comWTF is ‘80% lean’ ground beef, and why should I care? – ReviewedApr 14, 2017 — Ground beef is packaged and sold in a variety of leanness levels ranging from “70% lean” to “95% lean” or higher. These numbers indicate the percent…
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The Primal Diethttps://www.theprimal.comGround Beef 80/20 vs. 90/10: Which One Is Better? – The Primal DietAug 3, 2024 — What Does Ground Beef 80/20 and 90/10 Mean? 80/20 or 90/10 that you see on the labels of ground beef refer to the ratio of lean meat to fat, known as…
Is 93 7 ground beef considered lean?
The “93/7” indicates 93% lean meat and 7% fat by weight. It’s considered an “extra-lean” ground beef option. It has significantly fewer calories and less saturated fat than ground beef with higher fat percentages. It’s a rich source of protein and essential nutrients.
How do you know if ground beef is lean?
Choose cuts with the least amount of fat you can see, also called marbling. When you choose ground beef, pick products with the lowest percentage of fat. For example, look for labels that say 93% or 95% lean.
What does “lean ground beef” mean?
The United States Department of Agriculture (USDA) provides standardized definitions for labeling meat as “lean” or “extra lean”. For ground beef, the criteria is as follows: Therefore, when you see a label indicating “lean ground beef”, it signifies the meat meets the fat and cholesterol thresholds for the USDA lean definition.
What is a lean percentage of ground beef?
A ground beef percentage is the lean-to-fat ratio of the meat. Also called a “lean point”, the percentage compares the ratio of lean meat to fat content. If you see the lean point listed as 70/30, this means the ground beef is 70% lean with 30% fat. One serving of 70/30 ground beef will contain 30% fat by weight. What Is the Leanest Ground Beef?
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 the lean point of ground beef?
On each package of ground beef, you will see the “lean point,” which is the ratio of lean meat to the fat meat of that particular type of ground beef. The range begins at 73/27 (the fattiest) and goes to 96/4 (the leanest).
What is lean beef meat?
Lean beef meat is red meat without too much fat. It has a low fat content equivalent to that of a skinless chicken breast or thigh. Beef meat is lean when 3.5 ounces or 100 grams of beef contains less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol.
What is extra lean ground beef?
Extra lean ground beef is typically ground sirloin, and it’s great for recipes that call for layering lots of other flavors on top of the meat. Tacos, for example, often call for draining the fat away from browned ground beef, so why pay for all that fat in the first place? Just buy the lean stuff.