Ground meat

Meat

Item Rating: 61/100

1 serving (100 grams) contains 250 calories, 17.0 grams of protein, 20.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		47.6 g	61%
	Saturated Fat	19.0 g	95%
	Polyunsaturated Fat	0 g
Cholesterol		166.7 mg	55%
Sodium		178.6 mg	7%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		40.5 g	81%
Vitamin D		0 mcg	0%
Calcium		26.2 mg	2%
Iron		4.3 mg	23%
Potassium		642.9 mg	13%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 428 cal (72.6%)

Protein: 162 cal (27.4%)

Carbs: 0 cal (0.0%)

About Ground meat

Ground meat refers to finely chopped or minced meat, typically beef, pork, chicken, turkey, or lamb. It is used globally in dishes like burgers, meatballs, tacos, or stews and is integral to cuisines such as American, Mexican, Italian, and Middle Eastern. Nutritionally, ground meat is a rich source of protein, offering essential amino acids necessary for tissue repair and muscle growth. It also provides varying amounts of iron, zinc, and B vitamins, such as B12, depending on the type of meat used. However, the fat content can differ, with leaner options being lower in calories and saturated fat. Ground meat is versatile, allowing for numerous cooking methods and flavor adaptations, making it a staple in many diets worldwide.

Health Benefits

• Rich in protein (approximately 20-25g per 100g), which supports muscle repair and growth.
• Contains iron (about 1.2mg per 100g in beef), aiding in oxygen transport and preventing anemia.
• Provides vitamin B12 (2-2.5mcg per 100g), necessary for nerve function and red blood cell formation.

Dietary Considerations

Allergens: Contains None inherently in plain meat, but cross-contamination or additives could introduce allergens.

Suitable for: Ketogenic diets, low-carb diets, high-protein diets

Not suitable for: Vegetarian diets, vegan diets

Selection and Storage

Store raw ground meat in the refrigerator at 40°F or below and use within 1-2 days. For long-term storage, freeze it at 0°F in an airtight container for up to 3-4 months.

Common Questions About Ground meat Nutrition

Is ground meat high in protein?

Yes, ground meat is high in protein. For example, a 4-ounce serving of 85% lean ground beef contains about 23 grams of protein. Protein content can vary depending on the type of ground meat, such as chicken, turkey, or pork.

Can I eat ground meat on a keto diet?

Yes, ground meat is a great option for a keto diet due to its low carbohydrate content. Ground beef or ground pork, for example, contains minimal carbs and is high in fats and proteins, making it ideal for maintaining ketosis. Ensure you choose fattier cuts to enhance its keto compatibility.

Are there any health concerns with eating ground meat?

Ground meat can be a healthy protein source, but concerns include its fat content and potential for bacterial contamination if not cooked properly. Opt for leaner varieties to reduce saturated fat, and always cook ground meat to an internal temperature of 160°F to ensure food safety.

What is a recommended portion size for ground meat?

A typical serving size of ground meat is 3-4 ounces, which provides about 200-300 calories depending on the fat content. Portion sizes should be adjusted based on your dietary needs and goals, such as protein intake or calorie limits.

How does ground meat compare to whole cuts of meat?

Ground meat is more versatile and cooks faster than whole cuts, making it a convenient option for various dishes like tacos, meatballs, and burgers. However, it often contains more fat than lean steaks or chicken breasts—especially if it's not labeled as lean. Whole cuts may be better for reducing fat intake.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025 (Protein Foods Section)

   U.S. Department of Health and Human Services and U.S. Department of Agriculture

   Describes recommendations for consuming protein-rich foods, including ground meat, as part of a healthy dietary pattern.

   View source →