Shereen Lehman, MS, is a medical care journalist and also fact checker. She has actually co-authored two publications for the famous Dummies collection (as Shereen Jegtvig).
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Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and also education specialist." data-inline-tooltip="true">Barbie Cervoni MS, RD, CDCES, CDN
Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.
Ground beef is a convenient method to include protein in her diet, and also it has important vitamins and minerals. It is the main ingredient in numerous favorite foods from hamburgers to meatballs. However ground beef have the right to be high in calories and saturated fat, and also a high entry of red meat have the right to come with health risks. The key to consisting of it in your diet is moderation and managing portion size.
soil Beef Nutrition facts
The following nutrition information is detailed by the USDA for 3 ounces (85g) of cooked ground beef (85% lean), pan-browned, through no added fat or sodium.
Many the the calorie in ground beef come indigenous fat. There space 13 full grams that fat in a 3-ounce serving of cook 85% skinny ground beef. Of that total, 5 grams are saturated fat. The American heart Association proposal limiting intake of saturated fat to 5% to 6% of daily calorie intake. That translates into about 13 grams of saturated fat every day if friend eat a diet the 2,000 calories every day.
For context, a standard hamburger is commonly somewhere between a quarter pound (4 ounces) come 6 ounces, which would yield 6.7g to 10g saturated fat every burger patty.
Healthier fat in floor beef encompass monounsaturated fat (6 grams) and polyunsaturated fat (0.4 grams).
health and wellness Benefits
The primary health and wellness benefits of beef come indigenous the far-ranging protein that it provides, and also its vitamins and also minerals.
Helps construct Cells
Protein is important for preserving muscle tissue and for various biological processes that take place in her body every day. This macronutrient helps her body develop bones, muscles, cartilage, skin, and also blood.The seleniumin beef is additionally essential for DNA synthesis.
increases Immune device
Beef consists of several B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate (B9), and also cobalamin (B12). These B vitamins, along with the zinc that"s additionally found in beef, are essential to preserving a healthy and balanced immune system. Due to the fact that your body can"t save or create B vitamins, you need to consume lock in your diet.
support Hormone manufacturing
The B vitamin niacin likewise aids in the proper role of countless body systems, including the manufacturing of sex hormones. Selenium is vital for thyroid function.
Replenishes Iron stores
Your body requirements iron to assist make red blood cells, among other functions. Diet iron come in 2 forms, non-heme and heme—which is found in beef and also other pet proteins. Heme iron is much easier for the body to use, so girlfriend don't should consume as much of that (vs. Non-heme iron) to aid stave off anemia and also other difficulties stemming from short iron.
It is possible to be allergic to beef. Those v a meat allergy might experience symptoms including hives, itchy skin, headaches, asthma, or in severe cases, anaphylaxis. Your medical care provider can provide a wide variety of test to determine whether or not you have actually a meat allergy, and help you control it if girlfriend do.
Eating a diet high in red meat has been associated with cardiovascular and also other wellness problems, consisting of an increased risk of colorectal cancer. These health risks use to all varieties of red meat, but are worse for processed red meats such together lunch meat and sausages (which might be made v beef or pork). Therefore, doctors recommend limiting the intake of red and also processed meats.
Grass-fed beef appears to have actually a healthier fat profile, with much more beneficial fat acids, 보다 meat from cattle fed corn and soy feed. However there isn't lot published research easily accessible on the details health benefits of grass-fed beef.
Ground beef is available in a range of lean/fat ratios, indigenous 70% lean/30% fat to as little as 3% fat (97% lean). Calorie and also fat totals change accordingly. The adhering to nutrition details is for 3 ounces of floor beef, broiled, and is noted by the USDA.
|Calories||Total Fat (g)||Saturated Fat (g)|
Storage and Food safety
There is a threat of foodborne bacteria in soil beef together the grinding procedure can expose an ext of the meat to any bacteria that space present. The USDA recommends storing floor beef at 40°F or below and also using or freezing within two days. To ruin harmful bacteria, always cook soil beef to a minimum internal temperature the 160°F. Prevent partially food preparation ground beef, as this permits bacteria come survive and also multiply. Usage safe food handling practices, such as washing hands, surfaces, and also utensils regularly.
Once cooked, refrigerate soil beef promptly, specifically if the weather is hot. The beef will store for three or 4 days in the refrigerator. Frozen, cook ground beef deserve to be stored for around four months.
exactly how to Prepare
For finest nutritional balance, limit your part size that beef and combine it with healthy and balanced portions of vegetables and/or grains. Shot one of these preparation ideas to maximize nutrition:
Make a beef sauté. Stir-frying and sautéing room both techniques of food preparation that use a little amount of warm oil. A healthy stir-fried or sautéed enjoy the meal would encompass 3 ounces of lean beeffor each person plus lots of various vegetables and seasonings. The vegetables add volume to your meal, and also the seasonings add flavor without included sugar.Add beans and grains come chili. If her favorite chili cooking recipes calls for ground beef, cut earlier on the amount friend use and also replace through beans and/or entirety grains, such together quinoa, for much more fiber and protein.Make a healthy hamburger. To reduced the saturated fat in her burger, incorporate lean floor turkey v beef. Choose a whole-grain bun and add lots that lettuce, sprouts, tomato slices, mustard, or pickles.
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