If you're a meat lover, you'll love to learn that 1 serving (3 oz) of ground beef -- 75% lean and 25% fat, patty, cooked, and broiled -- contains 236 calories. But what about the nutritional value? That's what we're here to explore.

In a serving of this ground beef, you'll find 20 grams of protein to help support and maintain your muscles. This serving also contains 18 grams of fat, 7 grams of saturated fat, 0 grams of carbs, and 68 milligrams of cholesterol. But it's not all about the macronutrients -- there are also ample micronutrients in this serving. You'll find 14 milligrams of calcium, 2 milligrams of iron, and 205 milligrams of potassium.

In this article, we'll dive into the health benefits of ground beef, share some tips for cooking it, and even provide some recipe ideas. Let's get started!

Calories in a serving

As we mentioned earlier, 1 serving (3 oz) of ground beef -- 75% lean and 25% fat, patty, cooked, and broiled -- contains 236 calories. While this may seem like a lot of calories for one serving, it's important to consider the other nutrients and benefits that ground beef provides. Plus, when eaten in moderation as part of a balanced diet, it can be a great source of protein and other essential nutrients.

Protein content in a serving

In addition to the 236 calories in a serving of ground beef, you'll also find 20 grams of protein. This protein is essential for building and repairing tissues, and can help you feel full and satisfied after a meal. Just be sure to balance your protein intake with other macronutrients like carbohydrates and healthy fats, and aim for a variety of protein sources in your diet.

Fat content in a serving

While ground beef does contain a significant amount of fat -- 18 grams in a 3 oz serving -- not all fats are created equal. In this serving, you'll find 7 grams of saturated fat, which is the type of fat that can raise your LDL (bad) cholesterol levels and increase your risk of heart disease. However, you'll also find healthy monounsaturated and polyunsaturated fats that can help reduce inflammation, support brain function, and promote heart health. So, while you don't want to overdo it on the saturated fat, don't be afraid of all fats in your diet!

Carbohydrate content in a serving

Ground beef doesn't contain any carbohydrates, which can be both a benefit and a challenge depending on your dietary needs and preferences. On one hand, if you're trying to follow a low-carb or ketogenic diet, ground beef can be a great source of protein and fat without adding carbs to your meals. On the other hand, if you're someone who enjoys higher-carb foods and wants to balance their macronutrients, you'll need to pair your ground beef with other carb-rich foods.

Minerals present in a serving

In each 3 oz serving of ground beef, you'll find a variety of minerals that are essential for your body. For example, you'll get 14 milligrams of calcium to support bone health, 2 milligrams of iron to help transport oxygen throughout your body, and 205 milligrams of potassium to regulate blood pressure and support heart function. Of course, these aren't the only minerals present in ground beef -- there are many more! But it's clear that this food can provide a wide range of health benefits beyond just protein and calories.

Vitamins present in a serving

In addition to minerals, ground beef also contains several important vitamins that your body needs to function properly. For example, you'll get about 13% of your daily value (DV) of vitamin B12, which is essential for a healthy nervous system and red blood cells. You'll also get smaller amounts of vitamin B6, folate, and vitamin E. While ground beef may not be the most vitamin-rich food out there, it can still contribute to your overall nutrient intake.

Health benefits of ground beef

Now that we've covered the macronutrients, micronutrients, and vitamins in a serving of ground beef, let's talk about some of the health benefits you can expect. First and foremost, ground beef is an excellent source of complete protein, which means it contains all of the essential amino acids your body needs to function properly. Additionally, the iron in ground beef can help prevent anemia, a condition where your body doesn't have enough red blood cells. And because it contains healthy fats, this meat can support brain function and reduce inflammation throughout the body. Of course, it's important to remember that ground beef should be consumed in moderation as part of a balanced diet. Too much red meat has been linked to an increased risk of certain cancers, so be sure to pair it with lots of colorful fruits and veggies!

Tips for cooking ground beef

If you've never cooked ground beef before, you may be wondering where to start. Here are some tips to help you cook it to perfection:

• Choose a pan that's large enough to hold your beef in a single layer
• Heat the pan over medium-high heat, add the beef, and season with salt and pepper
• Use a spatula to break up the meat into small pieces as it cooks
• Cook for 8-10 minutes, stirring occasionally, until the meat is browned and cooked through
• Drain any excess fat before serving

By following these simple steps, you'll have perfectly cooked ground beef every time!

Substitutes for ground beef

If you're looking to cut back on your red meat consumption or have dietary restrictions that prevent you from eating ground beef, there are plenty of substitutes you can try. Some options include:

• Ground turkey
• Ground chicken
• Plant-based meat substitutes (like Beyond Meat or Impossible Burger)
• Tempeh or tofu

Each of these options has slightly different nutritional profiles and cooking methods, so be sure to do your research and experiment with different recipes to find what works best for you!

Recipe ideas using ground beef

Now that you know all about the nutritional benefits and cooking tips for ground beef, it's time to put it into action with some delicious recipes! Here are a few ideas to get you started:

• Classic beef burgers with all your favorite toppings
• Healthy beef and vegetable stir fry
• Beef and sweet potato chili
• Italian-style meatballs with spaghetti
• Mexican-style beef tacos with homemade salsa

The possibilities are endless with this versatile ingredient, so let your creativity shine and enjoy all the delicious meals you can create with ground beef!