Ground round beef -- whether shaped into patties, used as a foundation for chili or spaghetti sauce, baked into a casserole or simmered into a stew -- is a versatile source of high-quality protein. MayoClinic.com endorses using 90 percent lean ground beef to help minimize amounts of undesirable fats and cholesterol in your diet. Properly prepared and served in appropriate portion sizes, lean ground round beef is a healthy dietary choice.
The Basics
One 3 oz. patty of 90 percent lean ground beef contains 22.19 g of protein, 9.97 g of total fat and 72 mg of cholesterol. Lean ground beef is naturally low in salt and sugar, and offers a high-quality, complete protein that contains all the essential amino acids. Your body uses protein to build bones, blood, internal organs and muscle tissue. Lean ground beef's caloric investment of 184 calories is more than justified by its nutritional content. It supplies more than 10 percent of the daily value for no less than nine essential nutrients. Although a 3 oz. serving of 90 percent lean ground beef contains close to 10 g of fat, less than half -- 3.933 g -- is undesirable saturated fat. The remainder consists of healthy monounsaturated and polyunsaturated essential fatty acids.
Vitamins
In addition, 90 percent lean ground round beef is rich in B-complex vitamins. With 0.149 mg per 3 oz. serving, lean ground beef is a good source of riboflavin -- or vitamin B2 -- needed for energy production in the body. Niacin -- or vitamin B3, which helps lower cholesterol -- is present with 4.810 mg. The same serving of lean ground beef contains 0.337 mg of vitamin B6, needed for the breakdown of protein. Lean ground beef is also an excellent source of vitamin B-12, offering up 2.18 mcg per 3 oz. serving. The American Cancer Society reports that vitamin B-12 helps produce blood cells, and aids in the utilization of folic acid and carbohydrates. Also, 90 percent lean ground round beef contains modest amounts of vitamin D, necessary for strong bones.
Minerals
Lean ground beef is an excellent source of the essential mineral phosphorus, providing 172 mg per 3 oz. serving. Phosphorus is necessary for healthy bones and teeth. The same 3 oz. serving is also an excellent source of zinc, offering up 5.41 mg; zinc is needed by the body for wound healing. In addition, it provides 2.30 mg of iron -- a trace mineral essential for hemoglobin production and oxygen transport throughout the body. Finally, 90 percent lean ground beef is an excellent source of selenium, an antioxidant trace mineral that helps scavenge for destructive free-radicals in the body and promotes proper thyroid function. A 3 oz. serving of lean ground beef contains an impressive 18.4 mcg of selenium.
Healthy Usage
To minimize the fat and cholesterol content of lean ground beef, MayoClinic. com advises draining the fat from the pan after cooking, then rinsing the meat with hot water. Blot the meat with a paper towel to remove remaining fat and excess water. Portion sizes of lean ground beef should not exceed 3 oz., about the size of a deck of cards. Balance your weekly intake of ground beef with meals that feature fish and seafood, which are generally lower in fat.
References
- USDA National Nutrient Database: 90 Percent Lean Ground Beef -- 23563
- MayoClinic.com; "How Meat and Poultry Fit in Your Healthy Diet"; Mayo Clinic Staff; June 2011
- Ask the Meatman: Answer to Different Grades of Ground Beef
- American Cancer Society: Vitamin B Complex
- University of Maryland Medical Center; "Selenium"; UMMC Staff; May 2009
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