Ground beef is a staple ingredient in many dishes, from hamburgers to meatballs to chili. While beef can be a great source of protein, it’s important to pay attention to the fat and calorie content, especially if you’re watching your weight.
85% lean ground beef contains less fat than fattier options like 80/20 ground beef. But how many calories are actually in 85% lean ground beef? Here’s a quick overview:
Quick Answer: A 4 ounce serving of 85% lean ground beef contains around 200 calories.
This article will provide more details on the calorie count, fat content, and other nutrition information for 85% lean ground beef. We’ll also compare it to 80/20 and 90/10 ground beef so you can decide which option works best for your diet and recipes.
Calorie Count in 85% Lean Ground Beef
The calorie content of 85% lean ground beef depends on the serving size.
Here are the calories for increasing serving sizes of 85% lean ground beef, cooked:
- 2 ounces: 113 calories
- 3 ounces: 170 calories
- 4 ounces (1/4 pound): 226 calories
- 8 ounces (1/2 pound): 453 calories
- 12 ounces (3/4 pound): 679 calories
- 1 pound (16 ounces): 906 calories
As you can see, a typical 4 ounce serving of 85% lean ground beef contains about 226 calories.
The calorie count comes primarily from two macronutrients: protein and fat.
To understand the calorie composition better, let’s look at a 4 ounce serving:
4 oz 85% lean ground beef nutrition:
- Calories: 226
- Total fat: 14g
- Saturated fat: 5g
- Protein: 24g
Out of the 226 calories, about 78 come from fat (14g fat x 9 calories per gram of fat) and 96 come from protein (24g protein x 4 calories per gram of protein). The remaining calories come from trace carbohydrates and micronutrients.
As you can see, 85% lean beef is relatively high in protein and low in fat compared to fattier versions of ground beef.
Fat Content in 85% Lean vs Other Ground Beef
The “85% lean” label means the ground beef is 85% lean meat and 15% fat.
This compares to:
- 90% lean / 10% fat ground beef
- 80% lean / 20% fat ground beef
The fatty acid composition is:
| Type | Total Fat | Saturated Fat |
|---|---|---|
| 85% lean | 14g | 5g |
| 90% lean | 10g | 4g |
| 80% lean | 19g | 7g |
As you can see, 85% lean beef contains moderately less fat than 80% lean beef but more fat than 90% lean beef.
However, the differences are not enormous. All three options are considered lean beef.
Comparing Calories in 85% vs 90/10 vs 80/20 Ground Beef
To summarize, here’s a comparison of the calories per 4 ounce raw serving of different types of ground beef:
85% lean: 226 calories
90% lean: 200 calories
80% lean: 245 calories
As expected, the fattiest option (80% lean) contains the most calories, while the leanest (90% lean) contains the least. 85% lean falls right in the middle.
However, keep in mind that these numbers apply to raw beef. The cooking method can significantly change the calories:
– Pan-frying without oil will add minimal calories
– Pan-frying with oil will add around 50-100 calories per serving
– Grilling will add minimal calories
– Deep frying will add 150+ calories
Nutrition Benefits of 85% Lean Ground Beef
85% lean ground beef provides an impressive nutrition profile.
Here are some of the health benefits of 4 ounces of 85% lean ground beef:
- Protein: 24g protein. Excellent source for building muscle and satisfying hunger.
- B Vitamins: Provides 18% DV niacin, 14% DV vitamin B6, 24% DV vitamin B12. Important for energy and brain function.
- Iron: 15% DV. Vital for healthy blood and transporting oxygen.
- Zinc: 42% DV. Supports immune function and cell growth.
- Selenium: 31% DV. Powerful antioxidant that protects cells.
Beef is one of the most nutrient-dense foods you can eat. While you want to keep portions in check, 85% lean ground beef can be part of a healthy diet.
Uses for 85% Lean Ground Beef
85% lean ground beef provides a good balance of fat and calories for most recipes. Here are some ways you can use it:
- Burgers: Makes juicier burgers than 90% lean beef.
- Meatballs and meatloaf: Use in Italian-style meatballs, classic meatloaf, and meatloaf mixes.
- Tacos: Provides great taco filling for tacos, burritos, nachos, etc.
- Pasta sauce: Makes a rich, meaty Bolognese or ragu sauce for pasta.
- Chili: Provides the right fat and texture for hearty chili.
- Casseroles: Works for beef casseroles, lasagna, shepherd’s pie, etc.
You may need to drain excess fat if cooking 85/15 beef for certain recipes. But the moderately higher fat content adds moisture and flavor for burgers, meatballs, pasta sauce, and other dishes.
Price Comparison to Leaner Ground Beef
85% lean ground beef is often cheaper than 90% or 93% extra lean ground beef.
Here are some average prices:
| Type | Average Price |
|---|---|
| 85% lean | $3.99 per pound |
| 90% lean | $4.49 per pound |
| 93% lean | $4.99 per pound |
The price varies based on the distributor, but 85% lean beef generally costs $1-2 less per pound than 90% or 93% lean beef.
Keep in mind that the leaner beef options provide slightly fewer total calories per pound. So the difference in cost per calorie is less significant. But 85% lean beef is certainly the budget-friendly choice.
Weight Loss with 85% Lean Ground Beef
At only 226 calories per 4oz serving, 85% lean ground beef can be part of a weight loss diet.
The high protein content promotes satiety, which may help reduce overeating. Protein takes longer to digest than carbs or fat, leaving you feeling full for longer.
However, portion control is important. Limit intake to 4-8 ounces per meal and avoid going overboard with high-calorie cooking methods like deep frying.
Some other tips:
- Use a kitchen scale to accurately measure portions.
- Avoid fatty additions like cheese, mayo, or heavy sauces.
- Fill half your plate with low-cal veggies and fruits.
- Try healthier cooking methods like grilling, broiling, or roasting.
Overall, 85% lean ground beef can be a smart choice for weight loss when controlled portions are used as part of a reduced calorie meal plan.
Low Sodium Options
Most 85% lean ground beef contains around 75mg sodium per 4 ounce serving.
This is relatively low compared to processed meats like bacon or ham. But there are a few ways to further reduce the sodium content:
- Avoid pre-seasoned beef blends. Plain 85% lean ground beef has minimal sodium, but some brands add salt and spices.
- Rinse after cooking. This can remove up to 10% of sodium to reduce the total amount.
- Limit additional sodium in cooking and serving. Don’t add extra salt, soy sauce, or condiments with sodium.
- Flavor with herbs and spices. Onion powder, garlic powder, pepper, etc. can add flavor without sodium.
Making these small tweaks can help reduce the sodium content of 85% lean ground beef by 25-50mg or more per serving.
Cooking Tips
Here are some top tips for cooking 85% lean ground beef:
1. Use medium or medium-high heat. Too high can dry out the beef. Too low prevents browning.
2. Don’t overwork the meat when shaping patties or meatballs. Gentle handling prevents toughness.
3. Cook to 160°F internal temperature. This ensures safety and prevents dryness compared to overcooking.
4. Let rest for 5 minutes after cooking. Allows juices to redistribute so meat stays juicy.
5. Add moisture to prevent drying out. Use sauces, glazes, broth, or oil when cooking lean beef.
6. Don’t discard the fat after cooking. Use it for sautéing onions, making gravy, or adding flavor.
Following these best practices will result in tender, moist, and flavorful 85% lean ground beef every time.
Food Safety
To safely handle 85% lean ground beef:
- Refrigerate at 40°F or below and use within 2 days, or freeze for 4-6 months.
- Defrost in the refrigerator, never at room temperature.
- Wash hands, utensils, counters after contact.
- Cook fully to an internal temperature of 160°F.
- Never refreeze raw beef after thawing.
Following FDA food safety guidelines helps prevent foodborne pathogens like E. coli or Salmonella.
Conclusion
85% lean ground beef packs an impressive amount of protein, vitamins, and minerals into just 226 calories per 4 ounce serving.
Moderately leaner than 80% beef but more affordable than 93% extra lean beef, it provides a nutritional and budget-friendly balance for many recipes.
Use proper portion control and cooking techniques and 85% lean ground beef can be part of a healthy, low-calorie diet.
