Beef, ground, 80% lean meat / 20% fat, raw
Whole food · Beef Products
Photo: Wikipedia
Raw ground beef with an 80/20 lean-to-fat ratio is the workhorse of kitchens worldwide, prized for its rich, beefy flavor and satisfying, juicy texture when cooked. Nutritionally, it's a powerhouse of high-quality protein and essential fats, providing a substantial 243 calories and 17.5g of protein per 100g serving. Its versatility makes it the foundation for countless comfort foods, from sizzling burgers to hearty meat sauces.
💚 Why it's loved
People love it for its deep, savory umami flavor and the satisfying, juicy mouthfeel the fat provides. It's a cultural staple for its incredible versatility, forming the base of beloved dishes from American burgers to Italian bolognese.
⚠️ Watch-outs & how to enjoy it better
The 20% fat content is high in saturated fat, which some may wish to limit for heart health. To counteract, choose leaner grinds (90/10) for some meals, drain excess fat after cooking, and pair with fiber-rich vegetables or whole grains to balance the meal. Always cook to a safe internal temperature (160°F/71°C) to avoid foodborne illness.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in essential B vitamins, particularly B12, for energy and nerve function.
- Provides key minerals like iron (heme iron) and zinc for immune health.
- The 20% fat content enhances flavor, juiciness, and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' likely originates from Hamburg, Germany, where a similar minced beef dish was popular in the 19th century before being adapted in the United States.
Full nutrition (scales with serving)
| Water | 62.8 g |
| Energy (Atwater General Factors) | 243 kcal |
| Energy (Atwater Specific Factors) | 248 kcal |
| Nitrogen | 2.8 g |
| Protein | 17.5 g |
| Total lipid (fat) | 19.4 g |
| Ash | 0.83 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 6.9 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 16.4 mg |
| Phosphorus, P | 144 mg |
| Potassium, K | 273 mg |
| Sodium, Na | 54.9 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Fatty acids, total saturated | 6.8 g |
| Fatty acids, total monounsaturated | 7.2 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| Fatty acids, total trans | 0.70 g |
| Cholesterol | 67.7 mg |
FAQ
What does 80/20 mean for ground beef?
It means the meat is 80% lean muscle and 20% fat. This ratio is ideal for burgers and meatloaf as the fat provides moisture and flavor during cooking.
Is ground beef healthy?
It can be part of a healthy diet. It's a great source of protein, iron, and B12. To keep it balanced, opt for leaner grinds (90/10 or 93/7) more often, drain excess fat, and pair it with plenty of vegetables and whole grains.
How should I store raw ground beef?
Store it in the coldest part of your refrigerator (usually the bottom shelf) and use it within 1-2 days. For longer storage, freeze it in airtight packaging for up to 3-4 months.