If you're looking for a versatile source of protein, look no further than ground beef! A 4 oz (112 g) serving of 90/10 ground beef rings in at around 200 calories, making it a great option for those looking to keep their calorie intake in check.

In addition to being relatively low in calories, ground beef is also a great source of protein. A 4 oz serving typically contains around 22 grams of protein, making it a satisfying and filling addition to meals.

In this article, we'll take a closer look at the nutritional benefits of ground beef, explore some creative ways to incorporate it into your diet, provide some preparation tips, and compare its nutritional value to other common protein sources.

Calories

As previously mentioned, a 4 oz serving of 90/10 ground beef contains around 200 calories. While it may not be the lowest calorie protein source out there, it can still be incorporated into a well-balanced diet in moderation. If you are trying to keep your calorie intake in check, consider pairing ground beef with plenty of non-starchy vegetables, like spinach or broccoli. This can help bulk up your meal without adding a lot of extra calories. Alternatively, you could opt for smaller portion sizes of ground beef, and make up the calorie deficit with high-fiber, low-calorie sides like leafy greens, quinoa, or sweet potatoes.

Protein Content

One of the biggest nutritional benefits of ground beef is its high protein content. As mentioned earlier, a 4 oz serving typically contains around 22 grams of protein, making it an excellent choice for those looking to build and maintain muscle mass. In addition to being a great source of protein, ground beef is also packed with essential amino acids that your body needs to function at its best. To get the most out of your ground beef, pair it with other high-protein foods like eggs, tofu, or cottage cheese. This can help ensure that you're meeting your daily protein needs and keeping your muscles strong and healthy.

Fat Content

While ground beef is an excellent source of protein, it is also relatively high in fat. A 4 oz serving of 90/10 ground beef typically contains around 10 grams of fat, with around 4 grams of that being saturated fat. To keep your fat intake in check, consider opting for leaner cuts of ground beef, like 93/7 or 95/5. You could also experiment with alternative protein sources like chicken breast, turkey, or fish, which tend to be lower in fat. However, it's worth noting that not all fat is bad for you. In fact, some healthy fats, like those found in avocado or nuts, can actually be beneficial to your health when consumed in moderation.

Carbohydrates

Ground beef is naturally low in carbohydrates, with just a small amount of naturally occurring sugars. This can make it a great option for those following a low-carb or ketogenic diet. However, if you're looking to bulk up your meal with more carbs, consider pairing ground beef with starchy vegetables like sweet potatoes or squash, or whole grains like brown rice or quinoa.

Vitamins

While ground beef is a great source of protein and other important nutrients, it is not particularly high in vitamins or minerals. However, you can increase its nutritional value by pairing it with plenty of colorful fruits and vegetables. This can help ensure that you're meeting your daily vitamin and mineral needs, and keep you feeling healthy and energized.

Minerals

Like vitamins, ground beef is not particularly high in minerals. However, it does contain small amounts of important minerals like iron, zinc, and selenium. To increase your intake of these key micronutrients, consider pairing ground beef with other mineral-rich foods like leafy greens, nuts, or whole grains.

Ideal Serving Size

When it comes to incorporating ground beef into your diet, moderation is key. While a 4 oz serving can provide a healthy dose of protein, consuming too much red meat can be detrimental to your health. The American Heart Association recommends limiting your intake of red meat to no more than 6 ounces per day. If you are a heavy meat eater, consider swapping out some of your meals for vegetarian or plant-based options.

Healthy Recipe Ideas

Looking for some creative ways to incorporate ground beef into your diet? Here are a few healthy recipe ideas to try:

• Ground beef taco bowls with brown rice and black beans
• Spaghetti squash with ground beef and marinara sauce
• Stuffed bell peppers with ground beef, quinoa, and veggies
• Beef and broccoli stir fry with brown rice

Preparation Tips

When preparing ground beef, it's important to follow a few basic food safety guidelines. Here are some tips to keep in mind:

• Always wash your hands before handling raw meat
• Cook ground beef to an internal temperature of 160°F
• Store ground beef in the fridge for no more than 2 days, or in the freezer for up to 4 months

Nutrition Comparison

While ground beef is a great source of protein, there are many other foods that can provide similar nutritional benefits. Here's how it stacks up against a few common protein sources:

• 4 oz (112 g) 90/10 ground beef: 200 calories, 22 g protein, 10 g fat, 4 g saturated fat
• 4 oz (112 g) chicken breast: 120 calories, 24 g protein, 1.5 g fat, 0.5 g saturated fat
• 4 oz (112 g) salmon: 200 calories, 19 g protein, 13 g fat, 2 g saturated fat
• 1 cup (155 g) cooked lentils: 230 calories, 18 g protein, 0.9 g fat, 0.1 g saturated fat