Understanding the Lean Labels
You can find the “lean point,” which represents the proportion of that particular type of ground beef’s lean to fat meat, on each package of ground beef. The range runs from 73/27 (the heaviest) to 96/4 (the lightest). In order to calculate this lean point, divide the serving’s total grams by the serving’s grams of fat, multiply the result by 100, and this yields the serving’s fat percentage. For instance, the ratio of lean to fat in a package of ground beef would be 75/25 if there were 30 grams of fat per serving and 120 total grams per serving. Meat must have a ratio of 92/8 or higher to be deemed “lean,” and 96/4 to be deemed “extra-lean.”
What Lean Means
Consider lean ground beef, which is 90 percent lean and, by the USDA’s definition, has no more than 10 percent fat. The percentage actually refers to the product weight rather than the percentage of calories from fat, which is the catch. Although some may find this obvious, many people are unaware of it or at the very least don’t consider it.
This means that four ounces of lean ground beef (90 percent lean, 10 percent fat) contain 199 calories and 11g of fat, according to the USDA. Since there are nine calories per gram of fat, 99 of those calories, or almost 50% of them, are obtained from fat. Similarly, 155 calories are contained in four ounces of extra-lean ground beef (95 percent lean, 5 percent fat). 6 g of fat, or one-third of its total calories.
To put this into perspective, four ounces of ground chuck, which is typically used in meatballs, chili, and hamburgers and is 80/20 lean, contains 287 calories and 22 grams of fat. 6 g fat, which comprises 71 percent of its calories.
Processing the Information
The total number of calories in that four-ounce serving isn’t all that bad, especially if you consume around 2,000 calories per day, so the question is, does this matter? Although there is no specific recommended dietary allowance for fat, a 2,000 calorie diet suggests consuming about 30% of it.
If you combine that four ounces of chuck with some kind of bun, cheese, bacon, and mayo dressing, along with some fries, the calories and fat content will quickly add up. You’ll probably consume more than 1,000 calories in just one meal.
Go ahead and indulge in a juicy but lean hamburger, but think about the other foods you eat alongside it. Try to include some lower-fat toppings like tomatoes, red onion slices, peppers, lettuce, and mustard.
The BEST Type of Ground Beef to Get on a Fat Loss Diet
How much fat is in regular ground beef?
The difference in grades is due to the amount of fat in each. Lean ground beef has a maximum fat content of 17%, medium has a maximum fat content of 23%, and regular ground beef has a fat content of 30%. Extra-lean ground beef has a fat content of no more than 10%.
Is 80% lean 20% fat ground beef healthy?
Ground chuck with an 80 percent content is a good source of vitamins, minerals, and other nutrients. However, because it also has a lot of fat, leaner varieties of ground chuck are a better choice in terms of health.
Is ground beef high in fat?
It serves as the main component of many beloved dishes, including meatballs and hamburgers. However, ground beef has a tendency to be high in calories and saturated fat, and consuming a lot of red meat can be harmful to your health. The secret to incorporating it into your diet is moderation and portion control.
Is ground beef a healthy fat?
In addition to being healthy, ground beef is also nutrient-dense and contains many important macro and micronutrients, such as good fats, complete proteins, B vitamins, and zinc.