Beef Ground 80 Lean Cooked receives a FoodScore of 54/100, primarily due to its significant protein and micronutrient content, balanced against its saturated fat levels.
Provides 25.25g of protein per 100g serving, contributing to satiety and muscle maintenance.
Excellent source of zinc, supplying 57% of the Daily Value in a 100g portion.
High in Vitamin B12, offering 104% of the Daily Value per 100g serving.
Contains 6.16g of saturated fat per 100g, which contributes to a penalty in its FoodScore.
Minimally processed, classified as NOVA 1, indicating a whole food source.
Scores -6 points above the meat category average (60/100 across 47 foods).
Beef Ground 80 Lean Cooked achieves a FoodScore of 54 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and some less favorable components. On the positive side, it earns a significant bonus for its high protein content, providing 25.25g per 100g, which is a substantial contribution to daily needs. It also receives a bonus for being a minimally processed whole food, classified as NOVA 1. Furthermore, its rich profile of essential micronutrients, including iron, phosphorus, zinc, vitamin B12, and riboflavin, adds another bonus. However, the score is notably impacted by penalties. The presence of 6.16g of saturated fat per 100g incurs a penalty, aligning with dietary guidelines that recommend limiting intake of this fat type. Additionally, the presence of trans fat, even at 0.77g, results in a significant penalty, as trans fats are generally advised to be avoided. To achieve a higher score, the product would need to have a lower saturated fat content and ideally no trans fats.
Health benefits
What the nutrients in beef ground 80 lean cooked actually do for you, grounded in established dietary science.
Supports Muscle Growth and Repair
Beef Ground 80 Lean Cooked is an excellent source of high-quality protein, providing 25.25g per 100g serving. Protein is fundamental for building and repairing muscle tissue, making it crucial for active individuals and those looking to maintain muscle mass as they age. This amount represents a significant portion of the daily protein target for most adults, helping to support satiety and overall body function. Including sufficient protein in the diet is emphasized by dietary guidelines for its role in various physiological processes. While beneficial, portion control is still important to manage overall calorie and fat intake.
Boosts Energy and Red Blood Cell Formation
This food is exceptionally rich in Vitamin B12, providing 104% of the Daily Value per 100g, and a good source of iron, with 2.58mg (14% DV). Vitamin B12 is vital for nerve function and the production of red blood cells, which carry oxygen throughout the body. Iron is also critical for oxygen transport and preventing iron-deficiency anemia, which can lead to fatigue and weakness. Together, these nutrients play a key role in maintaining energy levels and supporting overall metabolic health. Regular consumption can help ensure adequate intake of these essential blood-building nutrients, particularly for those at risk of deficiency.
Enhances Immune Function
Beef Ground 80 Lean Cooked is a substantial source of zinc, offering 6.24mg, which is 57% of the Daily Value per 100g serving. Zinc is an essential mineral that plays a critical role in immune system function, helping the body fight off infections and heal wounds. It is also involved in cell growth and division, making it important for overall health. Dietary guidelines highlight the importance of adequate zinc intake for maintaining robust immune responses. While beneficial for immunity, a balanced diet with a variety of nutrients is always recommended for comprehensive immune support.
Contributes to Bone Health
This food provides important minerals like phosphorus and magnesium, which are crucial for maintaining strong bones. While calcium is often highlighted for bone health, phosphorus works in conjunction with calcium to build and repair bone tissue. Magnesium also plays a role in bone formation and helps regulate calcium and vitamin D levels. Though not a primary source of calcium, its contribution of phosphorus and magnesium supports the skeletal system. Including foods rich in these minerals, alongside calcium-rich options, is part of a comprehensive strategy for long-term bone density and health.
Beef Ground 80 Lean Cooked receives a FoodScore of 54/100, primarily due to its significant protein and micronutrient content, balanced against its saturated fat levels.
How to eat it
Ground beef is a versatile staple in the American diet, commonly used in dishes like tacos, burgers, meatballs, and casseroles. Its rich flavor and texture make it a popular choice for many meals. For a 100g serving, it provides a substantial amount of protein and essential nutrients, making it a nutritious base for various preparations. It's often paired with vegetables, grains, or legumes to create balanced meals.
To reduce fat, drain any excess grease after cooking, which can significantly lower the saturated fat content of your meal.
Combine with plenty of vegetables, such as bell peppers, onions, or spinach, to boost fiber and micronutrient intake.
Use ground beef in homemade sauces or chili, allowing you to control sodium and added sugar levels compared to pre-made options.
Consider mixing with leaner ground meats like turkey or chicken to create a blend with a lower overall fat profile.
Things to keep in mind
For most healthy adults, Beef Ground 80 Lean Cooked does not present significant widely documented cautions at normal serving sizes. Individuals with specific medical conditions, such as high cholesterol or heart disease, may need to monitor their intake due to its saturated fat content. As with any meat product, proper cooking to an internal temperature of 160°F (71°C) is essential to prevent foodborne illness. There are no common allergies associated with beef itself, beyond rare instances of red meat allergy.
Beef Ground 80 Lean Cooked can be part of a healthy diet. It scores 54/100 on FoodScore, indicating a 'Decent' nutritional profile. It's an excellent source of protein, zinc, and Vitamin B12, which are vital for muscle health, immunity, and energy. However, it also contains saturated fat, which should be consumed in moderation as part of a balanced eating pattern.
Is Beef Ground 80 Lean Cooked good for muscle building?
Yes, Beef Ground 80 Lean Cooked is very good for muscle building. A 100g serving provides 25.25g of high-quality protein, which is essential for muscle repair and growth. It also contains Vitamin B12 and iron, both important for energy metabolism and oxygen transport to muscles during exercise. These nutrients support overall physical performance and recovery.
Is Beef Ground 80 Lean Cooked processed?
No, Beef Ground 80 Lean Cooked is considered minimally processed. It falls under NOVA class 1, which includes unprocessed or minimally processed foods. This means it has undergone minimal alteration from its natural state, primarily grinding and cooking, without the addition of unhealthy ingredients like excessive salt, sugar, or artificial additives.
What's the best way to cook ground beef to reduce fat?
To reduce fat when cooking ground beef, brown it in a pan and then drain off the rendered fat before adding other ingredients. You can also rinse the cooked ground beef with hot water in a colander, though this may slightly reduce flavor. Using a lean ground beef (like 90% or 95% lean) is another effective way to start with less fat.
What are some healthier alternatives to 80/20 ground beef?
Healthier alternatives to 80/20 ground beef include leaner ground beef options (90/10 or 95/5), which have less saturated fat. You could also opt for ground turkey or chicken, which are typically lower in fat. For a plant-based option, lentils or mushrooms can be used as a meat substitute in many recipes, offering fiber and different micronutrients.
Does ground beef contain omega-3 fatty acids?
While beef can contain some omega-3 fatty acids, particularly from grass-fed sources, Beef Ground 80 Lean Cooked is listed as having 0g of omega-3 per 100g serving in this nutritional profile. This indicates it is not a significant source of these beneficial fats. For higher omega-3 intake, consider fatty fish like salmon or flaxseeds.
Is ground beef a good source of iron?
Yes, ground beef is a good source of iron. A 100g serving of Beef Ground 80 Lean Cooked provides 2.58mg of iron, which is 14% of the Daily Value. This is heme iron, which is more readily absorbed by the body compared to non-heme iron found in plant foods. Iron is crucial for preventing anemia and supporting energy levels.