Ground meat sauce

Dinner

Item Rating: 72/100

1 serving (250 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		235.8
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		566.0 mg	24%
Total Carbohydrates		9.4 g	3%
	Dietary Fiber	1.9 g	6%
	Sugars	4.7 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		1.9 mg	10%
Potassium		283.0 mg	6%

* 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

🍯 Low sugar

⚠️ Contains trans fat

🍞 Low carbs

Source of Calories

Fat: 127 cal (53.0%)

Protein: 75 cal (31.4%)

Carbs: 37 cal (15.6%)

About Ground meat sauce

Ground meat sauce is a versatile component commonly found in Italian, American, and Mediterranean cuisines. Typically made with ground beef, turkey, pork, or a combination, it is cooked with tomatoes, onions, garlic, and a variety of herbs and spices. Its nutritional profile varies based on ingredients, but it generally provides a good source of protein, essential fats, and micronutrients such as iron and zinc. A 1-cup serving of ground meat sauce made with lean beef contains approximately 150-250 calories, 15-20 grams of protein, and significant amounts of vitamin B12 and iron, which support energy metabolism and oxygen transport, respectively. This dish is often paired with pasta, rice, or vegetables, making it adaptable to various dietary preferences.

Health Benefits

• High in protein: Provides 15-20 grams per serving, supporting muscle growth and repair.
• Rich in iron: Supplies up to 15% of the daily value, promoting healthy red blood cells and preventing fatigue.
• Contains vitamin B12: Essential for energy production, brain health, and DNA synthesis.
• Provides zinc: Offers immune system support and aids in wound healing.
• Includes lycopene if made with tomato-based sauce: A potent antioxidant that may reduce the risk of certain chronic diseases.

Dietary Considerations

Allergens: Contains none typically, but check for cross-contamination if using commercial sauces

Suitable for: High-protein diets, low-carbohydrate diets if served without starches, iron-rich diets

Not suitable for: Vegetarian diets, vegan diets unless using plant-based meat substitutes, low-fat diets depending on the type of meat used

Selection and Storage

Store refrigerated in an airtight container for up to 4 days or freeze for up to 3 months. Reheat thoroughly before serving to an internal temperature of 165°F (74°C).

Common Questions About Ground meat sauce Nutrition

Is ground meat sauce high in protein?

Yes, ground meat sauce can be high in protein depending on the type of meat used. For example, 100 grams of ground beef (85% lean) provides about 26 grams of protein. The sauce's protein content may vary if additional ingredients, such as vegetables or broth, are added.

Can I eat ground meat sauce on a keto diet?

Ground meat sauce can be keto-friendly as long as it is prepared without high-carb ingredients like sugar-laden tomato sauces or starchy vegetables. Opt for low-carb tomato paste or diced tomatoes, and a typical serving can easily fit into keto macros as it is rich in protein and healthy fats.

What are the health benefits or concerns of eating ground meat sauce?

Ground meat sauce is a good source of protein, essential vitamins like B12, and minerals such as iron and zinc. However, it can also be high in saturated fats, especially if made with fattier meats. To make it healthier, opt for leaner meats (e.g., ground turkey or chicken), limit added salts, and include plenty of vegetables in the sauce.

What is a recommended serving size for ground meat sauce?

A standard serving size of ground meat sauce is typically around 1/2 cup, which contains approximately 150-250 calories depending on the ingredients used. For balanced meals, pair it with vegetables, a small portion of whole grains, or a low-carb alternative like zucchini noodles if on a low-carb diet.

How does ground meat sauce compare to meatless sauces?

Ground meat sauce is higher in protein and fat compared to meatless sauces, which tend to be lower in calories and often rely on vegetables or legumes for nutrients. A meatless sauce may be a better choice for vegetarians or those looking to reduce saturated fat intake, while ground meat sauce is ideal for those seeking a higher protein option.

Data Sources & Scientific References

1. Iron: Fact Sheet for Health Professionals

   NIH Office of Dietary Supplements

   Highlights the importance of iron, a key nutrient found in ground meat, and its role in overall health.

   View source →
2. Beef in an Optimal Lean Diet (BOLD) Study: Effects on Cardiovascular Risk

   American Journal of Clinical Nutrition

   Examines the health impacts of including lean ground beef in a heart-healthy diet, relevant to ground meat sauce.

   View source →