Lean ground beef and potatoes

Dinner

Item Rating: 66/100

1 serving (100 grams) contains 250 calories, 26.0 grams of protein, 15.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		35.7 g	45%
	Saturated Fat	14.3 g	71%
	Polyunsaturated Fat	0 g
Cholesterol		202.4 mg	67%
Sodium		178.6 mg	7%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		61.9 g	123%
Vitamin D		16.7 mcg	83%
Calcium		42.9 mg	3%
Iron		6.2 mg	34%
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

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 321 cal (56.5%)

Protein: 247 cal (43.5%)

Carbs: 0 cal (0.0%)

About Lean ground beef and potatoes

Lean ground beef and potatoes is a classic, versatile dish found in numerous global cuisines, from American comfort food to European and Latin traditions. Lean ground beef typically contains 10% or less fat, providing a high-quality source of protein with fewer calories and less saturated fat compared to higher-fat beef options. Potatoes are a starchy vegetable, rich in complex carbohydrates, fiber, potassium, and vitamin C, offering a nutrient-dense complement to the protein-rich beef. Together, these ingredients form a balanced meal with macronutrient diversity that supports energy production and muscle repair.

Health Benefits

• Lean ground beef is an excellent source of high-quality protein, delivering approximately 20-25 grams of protein per 3-ounce serving, essential for muscle growth and repair.
• Potatoes are rich in potassium, with a medium potato providing around 620 mg, which supports healthy blood pressure and nerve function.
• Vitamin B12 in lean ground beef is crucial for red blood cell formation and neurological health, with a 3-ounce serving supplying about 35% of the daily recommended intake.

Dietary Considerations

Allergens: Contains None inherently, but cross-contamination with allergens may occur in processing environments.

Suitable for: High-protein diets, balanced diets, athletic performance-focused diets

Not suitable for: Vegetarian diets, vegan diets, low-protein or ketogenic diets when prepared with large potato portions

Selection and Storage

Store raw ground beef in the refrigerator at 40°F (4°C) or below and consume within 2 days. Potatoes should be stored in a cool, dry, dark place to prevent sprouting. Cooked leftovers should be refrigerated promptly and consumed within 3-4 days.

Common Questions About Lean ground beef and potatoes Nutrition

Is lean ground beef and potatoes high in protein?

Yes, lean ground beef is an excellent source of protein, providing about 24-26 grams of protein per 100 grams, which supports muscle growth and repair. Potatoes, on the other hand, are not protein-rich, offering about 2 grams per 100 grams. Together, they form a balanced meal when paired strategically with other nutrients.

Can I eat lean ground beef and potatoes on a keto diet?

Lean ground beef is keto-friendly due to its high protein and fat content with zero carbs, but potatoes are not suitable for keto as they are high in carbohydrates (approximately 17 grams per 100 grams). If you're following a strict keto diet, substitute potatoes with low-carb vegetables like cauliflower or zucchini.

What are the health benefits of eating lean ground beef and potatoes?

Lean ground beef is rich in essential nutrients like iron, B vitamins, and zinc, which support energy production and immune system health. Potatoes provide a good source of potassium, vitamin C, and fiber, promoting heart health and digestive function. However, excessive consumption of red meat can raise concerns about cholesterol and heart disease, so moderation is key.

What is a healthy portion size for lean ground beef and potatoes?

For a balanced meal, aim for about 3-4 ounces (85-113 grams) of lean ground beef and approximately 1 medium potato (about 150 grams). Adjust portions based on your dietary goals, such as calorie intake or macronutrient balance.

How does lean ground beef and potatoes compare to chicken and rice in terms of nutrition?

Lean ground beef has more iron and fat compared to chicken breast, while chicken is leaner and lower in calories. Potatoes have higher carbs but more potassium compared to rice, which is primarily a carbohydrate source. Both combinations can be nutritious depending on dietary needs, though chicken and rice may suit lower-fat diets better.

Data Sources & Scientific References