Shereen Lehman, MS, is a health care journalist and fact checker. She has actually co-authored two books for the renowned Dummies series (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 also education specialist.
Ground beef is a convenient method to include protein in her diet, and also it has important vitamins and minerals. That is the major ingredient in plenty of favorite foods items from hamburgers come meatballs. Yet ground beef deserve to be high in calories and saturated fat, and also a high input of red meat can come with health risks. The an essential to consisting of it in your diet is moderation and also managing portion size.
floor Beef Nutrition facts
The complying with nutrition details is listed by the USDA for 3 ounces (85g) of cooking ground beef (85% lean), pan-browned, with no added fat or sodium.
Many that the calories in ground beef come indigenous fat. There room 13 full grams the fat in a 3-ounce serving of cook 85% skinny ground beef. Of the total, 5 grams space saturated fat. The American heart Association proposal limiting intake of saturation fat to 5% come 6% of day-to-day calorie intake. That translates into about 13 grams of saturation fat per day if you eat a diet that 2,000 calories every day.
For context, a standard hamburger is commonly somewhere between a 4 minutes 1 pound (4 ounces) to 6 ounces, which would yield 6.7g to 10g saturation fat per burger patty.
Healthier fat in soil beef include monounsaturated fat (6 grams) and also polyunsaturated fat (0.4 grams).
health and wellness Benefits
The primary wellness benefits that beef come indigenous the significant protein that it provides, and its vitamins and minerals.
Helps build Cells
Protein is crucial for maintaining muscle tissue and also for various organic processes that happen in her body every day. This macronutrient helps her body construct bones, muscles, cartilage, skin, and also blood.The seleniumin beef is additionally essential because that DNA synthesis.
increases Immune device
Beef contains several B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate (B9), and also cobalamin (B12). This B vitamins, together with the zinc that"s also found in beef, are necessary to maintaining a healthy immune system. Since your human body can"t save or produce B vitamins, you should consume castle in your diet.
support Hormone production
The B vitamin niacin also aids in the proper duty of many body systems, including the manufacturing of sex hormones. Selenium is crucial for thyroid function.
Replenishes Iron shop
Your body demands iron to assist make red blood cells, among other functions. Dietary iron comes in 2 forms, non-heme and also heme—which is discovered in beef and other animal proteins. Heme iron is easier for the human body to use, so you don't should consume as much of it (vs. Non-heme iron) to aid stave off anemia and also other problems stemming from short iron.
It is possible to be allergy to beef. Those through a meat allergy may experience symptoms including hives, itchy skin, headaches, asthma, or in major cases, anaphylaxis. Your health care provider can administer a wide selection of test to determine whether or not you have actually a meat allergy, and help you manage it if friend do.
Eating a diet high in red meat has been connected with cardiovascular and also other wellness problems, consisting of an enhanced risk of colorectal cancer. These health and wellness risks use to all varieties of red meat, but are worse because that processed red meat such as lunch meat and also sausages (which may be made v beef or pork). Therefore, doctors recommend limiting the usage of red and also processed meats.
Grass-fed beef appears to have a healthier fat profile, with an ext beneficial fatty acids, than meat from cattle fed corn and also soy feed. However there isn't much published research available on the specific health services of grass-fed beef.
Ground beef is available in a range of lean/fat ratios, indigenous 70% lean/30% fat to as tiny as 3% fat (97% lean). Calorie and fat totals change accordingly. The complying with nutrition details is for 3 ounces of soil beef, broiled, and also is listed by the USDA.
|Calories||Total Fat (g)||Saturated Fat (g)|
Storage and Food safety
There is a hazard of foodborne bacteria in soil beef as the grinding procedure can expose an ext of the meat to any type of bacteria that room present. The USDA proposal storing ground beef at 40°F or below and also using or freezing within two days. To ruin harmful bacteria, constantly cook soil beef come a minimum interior temperature that 160°F. Avoid partially cooking ground beef, together this enables bacteria to survive and also multiply. Usage safe food taking care of practices, such together washing hands, surfaces, and also utensils regularly.
Once cooked, refrigerate floor beef promptly, especially if the weather is hot. The beef will save for three or four days in the refrigerator. Frozen, cooked ground beef deserve to be stored for around four months.
exactly how to Prepare
For ideal nutritional balance, border your part size of beef and combine that with healthy portions of vegetables and/or grains. Shot one of these preparation concepts to maximize nutrition:
Make a beef sauté. Stir-frying and also sautéing are both approaches of cooking that use a tiny amount of hot oil. A healthy stir-fried or sautéed enjoy the meal would include 3 ounces of skinny beeffor each human being plus lots of different vegetables and also seasonings. The vegetables add volume to her meal, and also the seasonings add flavor without added sugar.Add beans and also grains to chili. If your favorite chili cooking recipes calls for ground beef, cut back on the amount you use and also replace with beans and/or entirety grains, such as quinoa, for much more fiber and also protein.Make a healthy hamburger. To reduced the saturated fat in her burger, combine lean soil turkey with beef. Choose a whole-grain bun and add lots of lettuce, sprouts, tomato slices, mustard, or pickles.
Verywell Fit uses only high-quality sources, consisting of peer-reviewed studies, to support the truth within our articles. Review our editorial procedure to learn much more about exactly how we fact-check and also keep our content accurate, reliable, and also trustworthy.
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