If you cook a pound of 80 % lean ground beef and drain the grease, does that mean you basically have the expensive 90% lean ground beef without the added cost? That%E2%80%99s what a Best Food Facts reader asked, so we reached out to Dr To respond to their inquiry, Julie Garden-Robinson, PhD, RD, from North Dakota State University
The fat content in an 80% lean patty decreases from 22 According to data compiled by the USDA’s Nutrient Database and research from Iowa State University published in the Journal of the American Dietetic Association, 6 grams of fat can increase to 15 grams after cooking.
“The meat’s moisture and fat content both decrease during cooking.” 4 ounces of lean raw ground beef typically yields 3 ounces (or 85 grams) of cooked meat, according to Dr. Garden-Robinson said.
Source: U. S. Research from Iowa State University and the Department of Agriculture’s Nutrient Database that was published in the Journal of the American Dietetic Association
As the table demonstrates, different cooking techniques can lower the amount of calories and fat. Cooking in a skillet without adding fat is known as “pan-broiling.” By pan-broiling 80% lean ground beef crumbles and blotting them with a clean paper towel, your final product will be close to the calorie and fat content of 90% lean pan-broiled crumbles
By pan-broiling the meat, blotting it with paper towels, placing it in a strainer, and rinsing it with hot water, the calories can be reduced even more.
Remember that meat’s fat typically imparts flavor, so flavor loss will occur in tandem with fat loss, advises Dr Garden-Robinson said.
No matter the type of ground beef, make sure to defrost it in the fridge and clean any surfaces and utensils that come into contact with raw or cooked meat. Lastly, make sure to cook beef until the juices run clear and the internal temperature reaches 160 degrees, she advised.
If I saute ground beef and pour off the fat, how much fat am I removing?
Your article on the fat content of ground beef and turkey raised a concern in my mind. When using these ingredients, I frequently sauté the meat before draining the excess fat and juice. For instance, I carried out this action the other day while making spaghetti sauce with ground turkey. How much of the raw meat’s fat can you remove using this technique?
The percentage of fat in ground beef is indicated. When you see ground beef labelled 80/20 in the butchers case that means that it has a 20% fat content This is the most common version of ground beef sold. You can also easily find 90/10 (10% fat) and 95/5 (5% fat) Sometimes these are referred to as 90% lean or 95% lean
Any ground beef can have its fat content decreased by cooking it and then draining the fat as you go. I am unable to provide you with an exact estimate of the amount of fat you are eliminating using that technique, but as a (rough) guideline, one teaspoon of fat contains 5 grams of fat and roughly 50 calories. It would be simple to drain off at least 1/4 cup of a pound of 80/20 beef. That 1/4 cup contains 60 grams of fat and 600 calories, which equates to 150 calories per serving.
The same would apply to the ground turkey. You might find that after cooking, as much as or more than the 1/4 cup of fat will drain away, depending on how much fat was in the turkey to begin with.
Here are some recipes to use your ground beef in:
Timothy S. Harlan, MD, FACP, CCMS Dr. Gourmet
How to separate Fat from Ground Beef – 60 second video – Recipes by Warren Nash
FAQ
Does draining ground beef reduce fat content?
Ground beef’s fat and calorie content are significantly reduced by cooking and draining it, says Dr Garden-Robinson said.
How much fat drains out of ground beef?
The ground and “open” structure of ground beef causes it to lose a lot of fat while cooking. It is not unusual for 50% or more of the original fat in ground beef to be lost in preparation (Table 2)
Does draining fat from ground beef reduce cholesterol?
However, by carefully rinsing with a lot of boiling water and draining for five minutes, ground meat can be cleaned of between 23 and 59 percent of its fat and between 9 and 19 percent of its cholesterol (Table 1).
What is the nutritional value of 93 ground beef drained?
Nutritional Information A 3 oz (85 g) serving has 164 calories. 000g) serving size of Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled The calorie breakdown is 42% fat, 0% carbs, and 54% protein