Shereen Lehman, MS, is a healthcare journalist and also fact checker. She has actually co-authored two publications for the well-known Dummies series (as Shereen Jegtvig)." data-inline-tooltip="true">Shereen Lehman, MS
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Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.

You are watching: Calories in 1 pound ground beef


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Ground beef is a convenient method to incorporate protein in your diet, and it consists of important vitamins and minerals. It is the major ingredient in plenty of favorite foods items from hamburgers to meatballs. Yet ground beef deserve to be high in calories and also saturated fat, and a high entry of red meat can come with wellness risks. The key to including it in her diet is moderation and also managing section size.


floor Beef Nutrition truth

The adhering to nutrition information is listed by the USDA for 3 ounces (85g) of cook ground beef (85% lean), pan-browned, with no included fat or sodium.


fats

Many of the calories in floor beef come native fat. There room 13 complete grams that fat in a 3-ounce serving of cooking 85% skinny ground beef. Of that total, 5 grams are saturated fat. The American heart Association recommends limiting intake of saturated fat come 5% to 6% of daily calorie intake. That equates into about 13 grams of saturated fat per day if friend eat a diet that 2,000 calories every day.


For context, a classic hamburger is frequently somewhere in between a quarter pound (4 ounces) come 6 ounces, which would certainly yield 6.7g come 10g saturated fat every burger patty.


Healthier fat in ground beef encompass monounsaturated fat (6 grams) and also polyunsaturated fat (0.4 grams).


wellness Benefits

The primary health benefits of beef come indigenous the far-ranging protein that it provides, as well as its vitamins and minerals.


Helps construct Cells

Protein is important for keeping muscle tissue and for various biological processes that take place in her body every day. This macronutrient helps her body build bones, muscles, cartilage, skin, and also blood.The seleniumin beef is additionally essential because that DNA synthesis.


rises Immune system

Beef includes several B vitamins, consisting of thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate (B9), and cobalamin (B12). These B vitamins, along with the zinc that"s also found in beef, are vital to preserving a healthy and balanced immune system. Because your body can"t store or produce B vitamins, you need to consume castle in her diet.


supports Hormone production

The B vitamin niacin also aids in the proper function of countless body systems, including the manufacturing of sex hormones. Selenium is vital for thyroid function.


Replenishes Iron shop

Your body needs iron to help make red blood cells, among other functions. Dietary iron come in 2 forms, non-heme and also heme—which is uncovered in beef and also other animal proteins. Heme steel is simpler for the body to use, so friend don't need to consume as lot of the (vs. Non-heme iron) to assist stave off anemia and also other difficulties stemming from low iron.


allergy

It is feasible to be allergy to beef. Those with a meat allergy may experience symptoms consisting of hives, itchy skin, headaches, asthma, or in significant cases, anaphylaxis. Your health care provider can carry out a wide selection of test to recognize whether or no you have a meat allergy, and aid you manage it if girlfriend do.


Adverse results

Eating a diet high in red meat has actually been associated with cardiovascular and other health problems, including an enhanced risk the colorectal cancer. These wellness risks use to all varieties of red meat, however are worse because that processed red meat such together lunch meat and also sausages (which might be made through beef or pork). Therefore, medical professionals recommend limiting the usage of red and processed meats. 


ranges

Grass-fed beef appears to have actually a healthier fat profile, with more beneficial fatty acids, 보다 meat from livestock fed corn and soy feed. However there isn't lot published research easily accessible on the certain health benefits of grass-fed beef.


Ground beef is easily accessible in a selection of lean/fat ratios, native 70% lean/30% fat to as tiny as 3% fat (97% lean). Calorie and also fat totals adjust accordingly. The following nutrition details is for 3 ounces of floor beef, broiled, and is listed by the USDA.


 CaloriesTotal Fat (g)Saturated Fat (g)
70% lean235166.2
80% lean230155.8
90% lean184103.9
97% lean1303.81.9

Storage and also Food safety and security

There is a risk of foodborne bacteria in soil beef together the grinding process can expose much more of the meat to any kind of bacteria that are present. The USDA recommends storing ground beef in ~ 40°F or below and also using or freeze within 2 days. To ruin harmful bacteria, constantly cook soil beef to a minimum interior temperature that 160°F. Stop partially cooking ground beef, together this enables bacteria come survive and multiply. Use safe food handling practices, such together washing hands, surfaces, and utensils regularly.


Once cooked, refrigerate ground beef promptly, especially if the weather is hot. The beef will save for three or 4 days in the refrigerator. Frozen, cooked ground beef can be save on computer for around four months.


exactly how to Prepare

For best nutritional balance, limit your part size that beef and combine the with healthy and balanced portions of vegetables and/or grains. Try one of these preparation concepts to maximize nutrition:


Make a beef sauté. Stir-frying and sautéing space both approaches of cooking that usage a tiny amount of hot oil. A healthy and balanced stir-fried or sautéed enjoy the meal would incorporate 3 ounces of skinny beeffor each human plus lots of various vegetables and seasonings. The vegetables add volume to your meal, and the seasonings add flavor without added sugar.Add beans and grains come chili. If your favorite chili cooking recipes calls for ground beef, cut back on the amount friend use and also replace v beans and/or entirety grains, such together quinoa, for much more fiber and protein.Make a healthier hamburger. To reduced the saturation fat in your burger, integrate lean floor turkey through beef. Choose a whole-grain bun and add lots of lettuce, sprouts, tomato slices, mustard, or pickles.
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