A single cooked broiled patty of ground beef with 70% lean and 30% fat content, made from a 1/4 lb of raw meat, contains approximately 191 calories. Here is an introduction to the reader's problem or the first paragraph of the text they would get from reading your post. It should be at least 4-5 lines long and the calorie value I gave should be found in the article..

Beef is a rich source of several vital nutrients, including protein, iron, and vitamin B12. In this article, we'll explore the nutritional information of a single patty of ground beef made from a 1/4 lb raw meat, and discuss its health benefits, nutrient profile, meal ideas, and variations.

Cooked broiled ground beef can be a great source of protein, which is essential for building and repairing muscles, maintaining healthy skin and hair, and supporting a robust immune system. Read on to learn more tips and tricks for incorporating it into your diet.

Nutritional Information

A single cooked broiled patty of ground beef made from a 1/4 lb of raw meat contains around 191 calories. It is also a rich source of several important micro and macronutrients such as protein, iron, zinc, vitamin B6, and vitamin B12. One Nutritional Benefit of Ground Beef is that beef is an excellent source of protein. It contains all of the essential amino acids that your body needs to build and maintain muscle tissue, which is particularly important for athletes and people who engage in regular exercise. Additionally, ground beef also contains iron, which is necessary for producing hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen throughout the body, so consuming foods that are high in iron can help prevent anemia and promote healthy circulation.

Calorie Count

A single patty of ground beef made from a 1/4 lb of raw meat and cooked by broiling contains around 191 calories. However, the exact number of calories may vary depending on the cooking method, seasoning, and the type of beef used. If you are looking to control your calorie intake, you might want to opt for lean ground beef with a lower fat content instead. Skim beef contains as few as 152 calories for every 3-ounce patty, compared to 222 calories in fatty beef patty of the same size. Additionally, the flavor and texture of ground beef can be enhanced with a variety of herbs and spices, which can also add negligible calories to the dish.

Protein Content

A single cooked broiled patty of ground beef made from a 1/4 lb of raw meat contains around 19.2 grams of protein. This makes it a valuable source of complete protein, which contains all of the essential amino acids required by the body to function properly. While the exact amount of protein in ground beef may vary depending on the type of meat and the cooking method used, it typically contains between 16-20 grams of protein for every 3-ounce serving. Protein is a essential macronutrient that has several functions in the body, including repairing and building muscle tissue, transporting nutrients throughout the body, and supporting the regulation of hormones and enzymes.

Fat Content

A single cooked broiled patty of ground beef made from a 1/4 lb of raw meat typically contains around 13.4 grams of fat. However, the exact amount of fat will depend on the type of beef used, as well as on the cooking method and seasoning. If you are looking to reduce your fat intake, you might want to opt for leaner beef with a lower fat content instead. Extra-lean beef, for example, contains only around 5 grams of fat for every 3-ounce patty, compared to 10 grams in a standard beef patty of the same size. Consuming high amounts of saturated fat is associated with an increased risk of several conditions, including heart disease, stroke, and diabetes. Therefore, it is recommended to consume beef in moderation and balance it with other nutrient-dense foods in your diet.

Cooking Method

Cooking method can affect the nutritional profile and calorie count of ground beef. While broiling or grilling is a great way to cook beef without adding extra fat or oil, frying, sautéing or pan-frying can significantly increase its calorie and fat count. To prepare ground beef, first ensure that it is fresh and free of contaminants. In a large mixing bowl, use a fork or your hands to gently break up any clumps of beef. Season the meat with salt, pepper, and any other desired spices, such as paprika, garlic, or chili powder. With your hands, shape the meat into evenly sized patties. Preheat the broiler or grill to high heat, and cook the patties for about 5-7 minutes on each side or until they reach an internal temperature of at least 160°F. Before serving, let the patties rest for a few minutes to allow the juices to redistribute. You can also top them with your favorite condiments, such as ketchup, mustard, or mayonnaise, and serve them with a side of vegetables or salad for a well-rounded meal.

Portion Size

Portion size is an important consideration when consuming ground beef. While it can be a valuable source of protein and a healthy addition to a balanced diet, consuming too much beef can also increase your calorie and sodium intake. According to the United States Department of Agriculture (USDA), a single serving of beef should equal around 3 ounces of cooked meat, or about the size of a deck of cards. One patty of ground beef made from a 1/4 lb of raw meat typically contains around 4 ounces of cooked meat, so it is necessary to consider the portion size and adjust accordingly. To further reduce your risk of adverse health effects, you might want to limit your overall beef consumption to no more than a few times a week, and opt for leaner cuts with lower fat and sodium content.

Health Benefits

Ground beef can be a valuable addition to a healthy and balanced diet. It is a rich source of several high-quality nutrients, including protein, iron, vitamin B12, and zinc, which support a variety of bodily functions and promote optimal health. Additionally, studies have suggested that consuming moderate amounts of beef can have several health benefits, including a lower risk of heart disease and improved cognitive function. However, it is important to consume beef in moderation and in combination with other nutrient-dense foods, as consuming high amounts of saturated and trans fats is linked with an increased risk of several health conditions, including obesity, diabetes, and cardiovascular disease.

Nutrient Profile

A single cooked patty of ground beef made from a 1/4 lb of raw meat is a rich source of several essential vitamins and minerals. According to the USDA, a single 3-ounce serving of ground beef contains 22% of the recommended daily value (RDV) of niacin, 19% of the RDV of vitamin B6, 18% of the RDV of vitamin B12, 15% of the RDV of zinc, 13% of the RDV of phosphorus, and 8% of the RDV of iron. These nutrients are essential for a variety of bodily functions, including red blood cell production, DNA synthesis, healthy circulation, immune system function, and the metabolism of carbohydrates and fats.

Meal Ideas

Ground beef can be used to prepare a variety of healthy and flavorful meals, from classic burgers and meatloaf to chili, tacos, and stir-fries. Here are a few recipe ideas to get you started: 1. Beef and vegetable stir-fry: In a large wok or skillet, heat some oil over high heat. Add finely chopped garlic, ginger, and green onions, and stir-fry for 1-2 minutes. Add thinly sliced beef, and cook until browned on all sides. Stir in some chopped vegetables, such as red bell peppers, broccoli, and snap peas, and continue to cook until the vegetables are tender crisp. Season with a splash of soy sauce and serve hot. 2. Beef and bean chili: In a large Dutch oven or pot, cook some chopped onions, peppers, and garlic over medium heat until softened. Add ground beef, and cook until browned. Stir in some canned diced tomatoes, tomato sauce, canned beans, and spices, such as cumin, chili powder, and oregano. Let the chili simmer for 20-30 minutes, stirring occasionally, until thick and bubbly. Serve hot with your favorite toppings, such as shredded cheese, cilantro, or sour cream.

Variations

Ground beef can be prepared in various ways, depending on personal taste and preference. Here are some ways to switch up your beef patty game: 1. Add some cheese: Stuff your beef patties with your favorite cheese, such as cheddar, Swiss or blue cheese. As the burger cooks, the cheese will melt and ooze out for a delicious and flavorful patty. 2. Add some chopped vegetables: Mix finely chopped vegetables, such as mushrooms, carrots, or onions, into the beef mixture before shaping into patties. This will not only add some extra flavor but also makes the patty more nutritious and fibrous.