Ground meat with sauce

Dinner

Item Rating: 65/100

1 serving (150 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		79.4 mg	26%
Sodium		952.4 mg	41%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	7.9 g
protein		31.7 g	63%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.2 mg	17%
Potassium		476.2 mg	10%

* 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

⚠️ Contains trans fat

🍞 Low carbs

Source of Calories

Fat: 214 cal (52.9%)

Protein: 126 cal (31.3%)

Carbs: 63 cal (15.7%)

About Ground meat with sauce

Ground meat with sauce is a versatile dish commonly found across various cuisines, including Italian (in Bolognese sauce), Mexican (in taco fillings), and Middle Eastern dishes (like kofta-based sauces). Ground meat can be made from a variety of proteins such as beef, pork, chicken, or turkey, often cooked with a tomato or creamy sauce for added flavor. Nutritionally, ground meat is a good source of protein, essential amino acids, iron, zinc, and B vitamins. The nutritional profile can vary significantly depending on the type of meat and sauce used, as some sauces may contain high levels of sodium or fats. When prepared with lean ground meat and nutrient-rich sauces (e.g., tomato-based), this dish can be both delicious and nourishing, providing energy and supporting multiple body functions through its macronutrients and micronutrients.

Health Benefits

• Rich in protein, which supports muscle repair and growth (approximately 20-25g of protein per 100g serving of lean ground meat).
• Contains iron, promoting oxygen transport in the blood (3-4mg per serving depending on meat type).
• Provides B vitamins, including B12, which supports energy metabolism and red blood cell production.
• Zinc content contributes to a healthy immune system and wound healing (about 4-5mg of zinc in a 100g serving of lean beef or pork).
• Tomato-based sauces can add antioxidants like lycopene, which supports heart health and cellular protection.

Dietary Considerations

Allergens: Contains milk (if creamy sauces are used), gluten (if thickened with flour), soy (in processed sauces)

Suitable for: High-protein diets, low-carb diets, gluten-free diets (if made without wheat-based thickeners)

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (if sauces are high in salt)

Selection and Storage

Store cooked ground meat with sauce in an airtight container in the refrigerator for up to 3 days, or freeze for up to 3 months. Reheat thoroughly to 165°F (74°C) before consuming.

Common Questions About Ground meat with sauce Nutrition

Is ground meat with sauce high in protein?

Yes, ground meat with sauce can be high in protein, depending on the specific type of meat. For example, 3 ounces of cooked ground beef (85% lean) contains around 22 grams of protein. Adding sauce may not significantly contribute to protein but could add calories, depending on the ingredients used.

Can I eat ground meat with sauce on a keto diet?

Yes, ground meat with sauce can be keto-friendly if you use plain meat and a low-carb sauce. Be mindful of sauces with added sugars, like traditional tomato sauces, as they can increase carb content. Opt for no-sugar-added or homemade sauces with keto-friendly ingredients for better compatibility.

Is ground meat with sauce healthy?

Ground meat with sauce can be healthy if prepared with lean meat and a health-conscious sauce. It provides a good source of protein, iron, and B vitamins. However, high-fat or heavily processed meat, alongside sauces high in sodium or sugar, can increase calorie content and potential health risks if consumed in excess.

How much ground meat with sauce should I eat per serving?

A standard serving is about 4 to 6 ounces of cooked ground meat with approximately 1/2 cup of sauce. This portion provides roughly 300-500 calories, depending on ingredients, making it suitable for most balanced meals. Adjust portion sizes based on your dietary goals and calorie needs.

How does ground meat with sauce compare to other protein options?

Ground meat with sauce is versatile and can be high in protein, but it can have more fat and calories compared to leaner protein sources like chicken breast or fish. For a healthier comparison, opt for lean ground meat and sauces lower in fat and added sugars. Plant-based meat alternatives can also work for vegetarian or vegan versions.

Data Sources & Scientific References