Take a look at some of today’s most popular diets, and you’ll notice many are protein-rich. It’s easy to understand why: Protein aids numerous body functions, from muscle building and enhancing fat burning to supporting tissue repair. (Here are some health conditions that might benefit from a high-protein diet.)
Consumers can engage with the expanding protein supplement industry to boost their protein intake if desired. However, some prefer the natural approach, obtaining their protein from foods rather than powders. After all, the protein in meat may be more bioavailable and effective compared to proteins in some plant-based foods and supplements, according to a 2021 review in Nutrients.
As such, you might frequently visit the beef section of your favorite store to ensure you have meat-based protein available. While beef is a favored protein source, beef cuts vary in protein content. In fact, a very common beef type, ground beef, which might be in your fridge or freezer, is relatively low in protein compared to other cuts – and it often contains a surprising amount of fat.
A combination of cuts results in modest protein content
Ground beef isn’t derived from a single beef cut. Rather, it’s a blend of beef from different parts of the animal. Ground beef packages display a ratio of lean content to fat content and cannot legally contain more than 30% fat (via U.S. Department of Agriculture). This ratio serves as a guide for the expected protein content per serving.
For instance, a 100-gram serving of 70/30 ground beef (that’s 70% lean meat and 30% fat) provides 14.4 grams of protein. However, choosing 100 grams of 80/20 ground beef instead delivers 17.5 grams of protein. Although a difference of 3.1 grams of protein may not seem substantial, it contributes to meeting your daily protein requirements.
Nevertheless, 17.5 grams is less than what you’ll obtain from other beef products. For example, 100 grams of beef tenderloin offers 21.1 grams of protein, while the same amount of top sirloin contains 22 grams. Moreover, conventional meat cuts generally have less fat than ground beef products. Remember, a 100-gram 70/30 ground beef serving is 30% fat, equating to 30 grams of fat along with your protein.
Beefing up the protein in meals made from an economical cut
This doesn’t mean you have to eliminate hamburgers or meatballs from your menu. However, it might be wise to purchase the leanest ground beef ratio you can find. As illustrated above, the less fat in a ground beef product, the higher the protein content.
There’s just one issue remaining, and that’s cost. Ground beef with more protein (i.e., less fat) can be several dollars more expensive per pound, which might strain your budget if you’re managing finances carefully. And the price of ground beef has been increasing: According to beef market reports, the per-pound cost of ground beef has generally risen since 2022, with only a few declines.
Considering all this, you might want to start examining the protein content in your favorite beef cuts before reaching the checkout. If you choose to occasionally purchase ground beef, consider supplementing it with relatively affordable high-protein foods like beans, plain yogurt, or cottage cheese. This way, you can save some money, enjoy your ground beef, and still achieve the protein intake you desire.
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