Beef, ground, 80% lean meat / 20% fat, loaf, cooked, baked
Whole food · Beef Products
Photo: Wikipedia
This is ground beef, baked into a loaf or patty, with a classic 80/20 lean-to-fat ratio that delivers a rich, savory flavor and a juicy, tender texture. The baking process renders some fat, creating a satisfyingly browned exterior while keeping the interior moist. It's a protein powerhouse, providing over 25 grams of protein per 100 grams with zero carbohydrates.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deep, umami-rich flavor and comforting, familiar taste that forms the backbone of countless home-cooked meals. Its versatility makes it a go-to protein for everything from quick weeknight dinners to classic comfort food dishes.
⚠️ Watch-outs & how to enjoy it better
The 20% fat content, while flavorful, is high in saturated fat, which should be consumed in moderation for heart health. To counteract this, drain excess rendered fat after cooking and balance the meal with plenty of fiber-rich vegetables. It's also a common ingredient in processed meats (like some sausages or pre-made meatballs) which can be high in sodium; choosing plain ground beef and seasoning it yourself gives you control over salt intake.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in heme iron, which is highly absorbable and helps prevent iron deficiency.
- Provides essential B vitamins, especially B12, crucial for nerve function and energy.
- Contains zinc, which supports immune health and wound healing.
- The fat content enhances satiety and the absorption of fat-soluble vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The '80/20' ratio is considered the gold standard for juicy burgers by many chefs because the fat melts during cooking, basting the meat from within and preventing a dry, crumbly texture.
Full nutrition (USDA data · scales with serving)
| Water | 57.7 g |
| Energy | 254 kcal |
| Energy | 1061 kj |
| Protein | 25.3 g |
| Total lipid (fat) | 16.2 g |
| Ash | 0.90 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 179 mg |
| Potassium, K | 271 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 6.2 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 20.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.17 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.57 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 80.9 mg |
| Betaine | 8.0 mg |
| Vitamin B-12 | 2.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.43 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 3.5 g |
| SFA 17:0 | 0.16 g |
| SFA 18:0 | 2.0 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 7.2 g |
| MUFA 14:1 | 0.13 g |
| MUFA 16:1 | 0.57 g |
| MUFA 17:1 | 0.15 g |
| MUFA 18:1 | 6.1 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.40 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.77 g |
| Fatty acids, total trans-monoenoic | 0.77 g |
| TFA 18:1 t | 0.77 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.98 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.65 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.98 g |
| Tyrosine | 0.78 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.82 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Serine | 1.0 g |
FAQ
Is baked ground beef healthier than fried?
Baking allows excess fat to drain away from the meat more effectively than pan-frying, where the meat often sits in its own rendered fat. This can result in a slightly lower final fat content.
Why does my baked beef loaf sometimes turn out dry?
Overcooking is the primary cause. Use a meat thermometer to check for an internal temperature of 160°F (71°C). Also, ensure your recipe includes adequate moisture from ingredients like eggs, breadcrumbs, or a small amount of liquid.
Can I substitute a leaner ground beef?
Yes, but the texture and flavor will change. A 90/10 blend will be leaner and drier. To compensate, add moisture with finely diced vegetables (onion, mushrooms), a bit of olive oil, or a panade (milk-soaked breadcrumbs).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.54 kcal/g · 40% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.