80/20 ground beef is a staple for many home cooks. It’s versatile, flavorful, and shows up in everything from tacos to meatloaf. But what exactly are you getting, nutritionally speaking, when you choose 80/20 ground beef?
This article breaks down the nutrition in 80/20 ground beef, offering a comprehensive overview of its macronutrient and micronutrient composition, as well as some health considerations to keep in mind when including it in your diet.
Macronutrient Breakdown of 80/20 Ground Beef
If you’re looking for a protein source, 80/20 ground beef definitely delivers. It’s also pretty high in fat and very low in carbs.
Protein
A 100g serving of 80/20 ground beef has 17g of protein, which is 34% of the daily value (DV). A slightly larger 4oz (113g) serving has 19g of protein, or 38% DV. Protein is key for building muscle and keeping your body in good working order.
Fat
A 100g serving of 80/20 ground beef has 20g of fat, which is about 31% of the DV. A 4oz serving has 23g of fat, or 29% DV. Of that fat, about 7.6g is saturated, 8.8g is monounsaturated, and 0.52g is polyunsaturated.
Carbohydrates
80/20 ground beef has virtually no carbohydrates. A 100g serving contains 0g of carbs, making it a good choice if you’re on a low-carb diet.
Micronutrient Profile: Vitamins and Minerals in 80/20 Ground Beef
80/20 ground beef contains a variety of vitamins and minerals that your body needs to stay healthy. While it’s not the best source of all of them, it can contribute to your daily intake.
Here’s a quick look at some key minerals you’ll find in a typical serving (around 4 ounces or 113 grams) of 80/20 ground beef:
- Iron: 2.2mg (12% of your Daily Value)
- Potassium: 305mg (6% of your Daily Value)
- Sodium: 66mg per 100g serving (3% of your Daily Value)
- Calcium: 20mg (2% of your Daily Value)
It also has trace amounts of Vitamin D (0.1 mcg, or 0% of your Daily Value), as well as Vitamins A and C.
Health Considerations and Potential Risks
While 80/20 ground beef can be a convenient and flavorful source of protein and other nutrients, it’s important to be aware of the potential health considerations, particularly around cholesterol and fat content.
Cholesterol Content
A 100g serving of 80/20 ground beef contains 71mg of cholesterol, which is 24% of the daily value (DV). A slightly larger 113g serving contains 80mg (27% DV). For years, people were warned against eating too much cholesterol. However, more recent research indicates that dietary cholesterol doesn’t necessarily raise your blood cholesterol.
The American Heart Association now says that “dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals.” The caveat, however, is that foods high in cholesterol also tend to be high in saturated fat.
Saturated Fat and Trans Fat
Saturated fat is the real concern, as “saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis.” The dietary guidelines recommend that you limit saturated fats to less than 10% of your daily calories.
An 113g serving of 80/20 ground beef contains 8.6g of saturated fat, which is 43% of the daily value. Try to minimize foods that contain trans fat, as “trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.”
Moderation and Balanced Diet
As with most foods, it’s important to eat 80/20 ground beef in moderation and as part of a balanced diet that includes a variety of nutrient-rich foods.
In Closing
Eighty-twenty ground beef is a protein- and fat-rich food with very few carbs. It also provides essential vitamins and minerals.
While 80/20 ground beef can be part of a balanced diet, it’s important to consider the health implications of eating too much saturated fat and to practice moderation. After all, everyone has different nutritional needs!
Ultimately, the best diet is one that meets your individual needs and helps you feel your best.