1 serving (100 grams) contains 173 calories, 24.0 grams of protein, 8.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 173.8 mg | 57% | |
| Sodium | 154.8 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 57.1 g | 114% | |
| Vitamin D | 16.7 mcg | 83% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 757.1 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Extra lean ground beef
Extra lean ground beef is a finely minced meat containing no more than 10% fat content by weight, originating from various cuts of beef. It is commonly used in global cuisines, from American burgers to Italian pasta sauces and Asian stir-fries. Known for its versatility, extra lean ground beef provides an excellent source of high-quality protein while being lower in total fat compared to standard ground beef options. A 100-gram cooked serving contains approximately 26 grams of protein, 8 grams of total fat, and is rich in essential nutrients like iron, zinc, vitamin B12, and niacin, making it a powerhouse of nutrition for energy, immune support, and red blood cell formation with fewer calories than fattier cuts.
Health Benefits
- High-quality protein: With 26 grams of protein per 100 grams cooked, it supports muscle repair and growth.
- Rich in iron: Contains 2.7 mg of iron per 100 grams, aiding in oxygen transport and preventing anemia.
- Excellent source of zinc: Provides 6 mg of zinc per serving, supporting immune health and wound healing.
- Vitamin B12 powerhouse: A cooked serving offers 2.4 mcg, critical for brain health and energy production.
- Low-fat content: Containing only 8 grams of fat per 100 grams, it's a leaner option for heart-healthy diets.
Dietary Considerations
Selection and Storage
Store raw extra lean ground beef in the coldest part of your refrigerator and consume within 1-2 days or freeze immediately for up to 3 months. Cook thoroughly to an internal temperature of 160°F (71°C) to ensure safety.
Common Questions About Extra lean ground beef Nutrition
Is extra lean ground beef high in protein?
Yes, extra lean ground beef is an excellent source of protein. A 3-ounce (85g) serving typically contains about 22-24 grams of protein, making it a great option for muscle building and repair in your diet.
Can I eat extra lean ground beef on a keto diet?
Yes, extra lean ground beef is suitable for a keto diet. It contains minimal carbohydrates (0g per serving) and provides a good amount of fat and protein, making it an excellent choice for those aiming to stay in ketosis.
What are the health benefits and concerns of eating extra lean ground beef?
Extra lean ground beef is rich in essential nutrients like iron, zinc, vitamin B12, and protein, which support energy production and overall health. However, it can be high in saturated fats (about 4-5g per 3-ounce serving), so moderation is key to avoid an increased risk of heart disease when consumed in excess.
What is the recommended serving size for extra lean ground beef?
The recommended serving size for extra lean ground beef is 3 ounces (85g), which provides around 150-170 calories. This serving size ensures a good balance of nutrients without excessive calorie intake.
How does extra lean ground beef compare to regular ground beef?
Extra lean ground beef contains less fat than regular ground beef, with fat content typically under 10% compared to 20% or more in regular varieties. This makes it lower in total calories and saturated fat, but it may be slightly less tender or flavorful without added fat during preparation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Iron - Fact Sheet for Health ProfessionalsNational Institutes of Health, Office of Dietary SupplementsHighlights iron content in foods like extra lean ground beef and its importance in nutrition and health.
- Beef in an Optimal Lean Diet study (BOLD): Effects on lipids and lipoproteinsAmerican Journal of Clinical NutritionStudy analyzing the health effects of lean beef as part of a heart-healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
