Ground Beef Protein Calculator
Here’s a detailed table covering all you need to know about protein content in ground beef, including nutritional information, different fat percentages, and general benefits.
| Category | Ground Beef 70% Lean / 30% Fat | Ground Beef 80% Lean / 20% Fat | Ground Beef 85% Lean / 15% Fat | Ground Beef 90% Lean / 10% Fat | Ground Beef 95% Lean / 5% Fat |
|---|---|---|---|---|---|
| Serving Size | 3 oz (85g) | 3 oz (85g) | 3 oz (85g) | 3 oz (85g) | 3 oz (85g) |
| Calories | 250 kcal | 230 kcal | 210 kcal | 170 kcal | 150 kcal |
| Protein | 21g | 22g | 23g | 24g | 26g |
| Total Fat | 19g | 16g | 14g | 10g | 7g |
| Saturated Fat | 8g | 6g | 5g | 4g | 3g |
| Monounsaturated Fat | 8g | 6g | 5g | 4g | 3g |
| Polyunsaturated Fat | 1g | 1g | 1g | 1g | 1g |
| Cholesterol | 75mg | 70mg | 65mg | 60mg | 55mg |
| Carbohydrates | 0g | 0g | 0g | 0g | 0g |
| Fiber | 0g | 0g | 0g | 0g | 0g |
| Sugar | 0g | 0g | 0g | 0g | 0g |
| Sodium | 70mg | 75mg | 80mg | 90mg | 95mg |
| Iron | 2.1mg | 2.3mg | 2.5mg | 2.7mg | 2.9mg |
| Vitamin B12 | 2.3mcg | 2.5mcg | 2.7mcg | 2.9mcg | 3.1mcg |
| Zinc | 5mg | 5.5mg | 6mg | 6.5mg | 7mg |
Key Highlights:
- Protein: Ground beef provides an excellent source of protein, with higher lean percentages giving more protein per serving (95% lean gives the most at 26g per 3 oz).
- Fat: The fat content varies significantly across different types of ground beef, with leaner varieties offering less fat.
- Calories: The more fat in the ground beef, the higher the calorie content. Leaner options are better for those watching their calorie intake.
- Iron and Vitamin B12: Ground beef is a great source of iron and Vitamin B12, which are essential for red blood cell production and neurological function.
- Zinc: Ground beef also offers a healthy amount of zinc, which supports immune function and cellular repair.