Lean ground beef is a nutritious, low-fat alternative to regular ground beef. With its lower calorie and fat content, lean ground beef can fit into a healthy diet when enjoyed in moderation. This comprehensive guide covers everything you need to know about buying, cooking, and enjoying healthy, lean ground beef.
What is Lean Ground Beef?
Lean ground beef is ground beef containing less than 10% fat content by weight It has at least 90% lean meat and no more than 10% fat
The leanness or fat percentage is called the “lean point”. Common lean points for ground beef include:
- Lean: 90% lean meat, 10% fat
- Extra Lean: 93% lean meat, 7% fat
- Super Lean: 95% lean meat, 5% fat
Lean ground beef provides the same beefy flavor and texture of regular ground beef, with the added bonus of being lower in saturated fat and calories.
Benefits of Lean Ground Beef
Choosing lean minced meat offers several health advantages:
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Lower in fat & calories – Less fat means fewer calories per serving. Lean beef fits better into a healthy diet.
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More protein – With less fat, lean beef offers more protein per ounce. Great for building muscle and satisfying hunger
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Less greasy – Foods made with lean beef won’t be as greasy or oily.
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Heart healthy – The American Heart Association recommends choosing leaner cuts of meat.
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Budget-friendly – Ground beef costs less than premium steak cuts.
How Lean is Lean Ground Beef?
The leanness of ground beef is measured by the percentage of lean meat vs fat. Here are some common lean points:
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90/10 – This “90 percent lean” beef is the leanest conventional ground beef, with 10% fat.
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93/7 – Labeled as “93 percent lean” beef with 7% fat content. Considered “extra lean”.
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95/5 – Called “95 percent lean” beef, containing 5% fat. Referred to as “super lean” ground beef.
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96/4 – Some brands offer “96 percent lean” beef with just 4% fat. Extremely lean variety.
The more lean meat and less fat, the healthier the beef. But less fat means drier meat, so adjust cooking techniques.
Buying the Healthiest Lean Ground Beef
Check the label when purchasing ground beef and look for:
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Lean point – 90% or higher is the leanest. Higher number = more lean meat, less fat.
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Ingredients – Should only list beef, no fillers or preservatives.
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Color – Bright, reddish-pink color indicates freshness.
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Pack date – Choose the freshest possible, ideally used within 2 days of purchase.
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Fat content – 10% fat or less for optimal leanness.
Is Lean Ground Beef Good for Burgers?
Lean beef makes excellent burgers, although they may be slightly drier than higher fat burgers. To keep lean burgers moist:
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Don’t overcook. Cook to 160°F internal temperature. Overcooking dries out the meat.
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Make thinner patties that cook faster. Avoids overcooking the inside.
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Add moist toppings like cheese, avocado, or bacon.
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Brush with oil or coat with spices to boost flavor.
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Mix in some fattier ground meat like pork or lamb.
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Serve on a hearty bun or bread that provides structure.
With the right techniques, lean ground beef makes healthy, delicious burgers full of protein. Just avoid overcooking the lean meat.
Healthy Recipe Ideas with Lean Ground Beef
Lean minced meat works great in recipes like:
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Bolognese sauce – Simmer lean beef in a rich tomato sauce for pasta.
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Meatloaf – Bind with eggs, oats, or mashed veggies for a classic dish.
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Meatballs – Mix with breadcrumbs or oats to keep moist. Bake or simmer in sauce.
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Chili – Slow cook with beans and tomatoes for a hearty, protein-packed chili.
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Lasagna – Layer lean beef with lasagna sheets, tomatoes, and cheese for an Italian classic.
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Tacos – Brown lean beef with taco seasoning and pile high on tortillas or taco salads.
With its versatility, lean ground beef can be used in many healthy, satisfying meals. Its lower fat content allows it to fit into almost any diet.
Different Types of Lean Ground Beef
There are a few different labels you may see for lean ground beef:
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Ground sirloin – This extra lean beef comes from the sirloin primal cut. It has a lean point of 90/10.
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Ground round – Sourced from the round primal cut. Typically an 85/15 lean ratio, making it lean with less moisture.
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Ground chuck – Comes from the fatty chuck primal cut. May be labeled 80/20 for a leaner option.
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Ground beef – Any generic ground beef labeled just “ground beef” without a primal cut listed. Usually a 70/30 ratio.
Is Lean Ground Beef Healthy?
Yes, lean ground beef is a healthy choice when consumed in moderation as part of a balanced diet. Benefits include:
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Lower in fat and calories than regular ground beef
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More iron, zinc, B-vitamins and other nutrients
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25g protein per 4oz serving
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No carbs, sugar or unnecessary additives
Lean beef provides quality protein and nutrition. Enjoyed in reasonable portions with veggies and whole grains, it can be part of a healthy diet.
Lean ground beef contains over 90% lean meat and under 10% fat, making it a healthier choice than regular ground beef. With careful cooking, it can make delicious burgers, tacos, chili, bolognese, and more. The lower fat content allows it to fit into almost any diet. Focus on not overcooking the lean meat, and enjoy it as part of an overall balanced diet.
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.
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.”
I Ate 1lb of Ground Beef Everyday for 90 Days – This is What Happened
FAQ
What is considered lean for ground beef?
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)
Is lean ground beef actually healthier?
So, if you have health problems or are watching your weight, leans (lean cuts of beef) are a great way to include red meat in your diet. They are beef cuts with the least fat content. The best cuts of beef are ones with higher fat content. But lean cuts of beef are not just healthier but can be flavorful, too.
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.
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…