4 oz (113 g) Ground Beef (80/20) contains approximately 290 calories.

Additionally, ground beef contains varying amounts of fat and protein, as well as essential vitamins and minerals.

In this article, we will take a closer look at the nutritional value of ground beef and explore some healthy ways to prepare and consume it.

Calories in 4 oz of Ground Beef (80/20)

4 oz (113 g) of ground beef (80/20) contains approximately 290 calories. This makes it a moderately calorie-dense food, which means it should be consumed in moderation as part of a balanced diet.

Fat Content in Ground Beef

Ground beef contains varying amounts of fat, depending on the cut and lean-to-fat ratio. 4 oz (113 g) of ground beef (80/20) contains approximately 23 grams of fat, of which 9 grams are saturated fat. It is important to limit saturated fat intake as much as possible, as it has been linked to an increased risk of heart disease and other health issues. Choosing leaner cuts of beef or opting for lower fat ratios, such as 90/10 or 95/5, can help reduce saturated fat intake.

Protein Content in Ground Beef

Ground beef is a good source of protein, containing approximately 20-25 grams per 4 oz (113 g) serving. Protein is essential for building and repairing tissues in the body, as well as maintaining healthy bones, muscles, and skin.

Vitamin and Mineral Content in Ground Beef

In addition to protein, ground beef contains a variety of essential vitamins and minerals, including iron, zinc, and vitamin B12. Iron is important for transporting oxygen throughout the body, while zinc is essential for immune function and wound healing. Vitamin B12 is important for neurological function and the production of red blood cells.

Is Ground Beef Healthy?

Ground beef can be a healthy addition to a balanced diet when consumed in moderation and prepared in a healthy way. It is important to choose leaner cuts of beef or lower fat ratios, such as 90/10 or 95/5, to reduce saturated fat intake. Additionally, it is important to prepare ground beef using healthy cooking methods, such as grilling or broiling, rather than frying or sautéing. Consuming too much red meat, including ground beef, has been linked to an increased risk of certain health issues, including heart disease, cancer, and type 2 diabetes. It is recommended that individuals consume no more than 18 ounces (510 g) of red meat per week.

Healthy Ways to Prepare Ground Beef

There are several healthy ways to prepare ground beef, including grilling, broiling, baking, or sautéing using healthy oil alternatives like olive oil. It is also recommended to drain any excess fat that may accumulate during cooking. To add flavor without adding extra calories, try seasoning ground beef with herbs and spices instead of salt or high-calorie sauces. Garlic, onion, and herbs like oregano, basil, and thyme can add a lot of flavor without adding extra calories or fat.

Ground Beef Nutrition Compared to Other Meats

Compared to other meats, ground beef is a good source of protein and essential vitamins and minerals. However, it also tends to be higher in fat, particularly saturated fat, than some other meats like chicken, turkey, or fish. Choosing leaner cuts of beef or opting for lower fat ratios, such as 90/10 or 95/5, can help reduce saturated fat intake and make ground beef a healthier choice.

Ground Beef Serving Suggestions

Ground beef can be incorporated into a variety of dishes, including burgers, meatloaf, tacos, and pasta sauce. To keep meals healthy, try pairing ground beef with plenty of vegetables to increase fiber and nutrient intake. Opt for whole grain breads, pasta, or wraps instead of refined grains, and use low-fat cheese or dairy alternatives for added flavor without added calories or saturated fat.

How to Store Ground Beef Properly

Proper storage is essential for ensuring ground beef stays safe to eat and is free of harmful bacteria. When purchasing ground beef, be sure to check for expiration dates and use-by dates, and choose packages that are cold to the touch. Once at home, ground beef should be stored in the refrigerator at 40°F (4°C) or below and used within 2 days. If you are not planning on using the ground beef within 2 days, it should be stored in the freezer at 0°F (-18°C) or below. For best quality, ground beef should be used within 4 months of freezing.

Ground Beef Cooking Tips

To ensure ground beef is cooked safely and thoroughly, it should be cooked to an internal temperature of 160°F (71°C). Use a meat thermometer to check the temperature in the center of the thickest part of the meat, and avoid cutting into the meat during cooking as this can release juices and dry out the meat. If you are using ground beef in a recipe that requires browning before adding other ingredients, be sure to break up the meat into small, even pieces to ensure it browns evenly.