Lean On Ground Beef
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Fifty percent of all beef bought in Canada is ground beef - making it the most popular meat eaten among Canadians (NPD Group, Inc. 1999).
When buying ground beef look for the words "regular", "medium", "lean" and "extra lean" on the label.
Federal government regulations require that ground beef be labeled as Extra Lean, Lean, Medium or Regular.
These terms show the maximum fat content allowed by law in ground beef.
Government inspectors routinely check retail samples to ensure the meat is labeled correctly.
| Ground Beef |
Maximum Fat Content |
| Extra Lean |
10% |
| Lean |
17% |
| Medium |
23% |
| Regular |
30% |
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Both Lean and Extra Lean Ground Beef qualify for the Heart and Stroke Foundation of Canada's Health Check™ program. Health Check™ is an education program that identifies foods that are healthy choices based on Canada's Food Guide to Healthy Eating. Foods using the symbol meet nutritional standards set by the Heart and Stroke Foundation of Canada. Look for the Health Check™ symbol to help you make healthy food choices.
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† Choosing leaner meats (extra lean or lean) is part of healthy eating.
† The Beef Information Centre financially supports the Health Check™ education program. This is not an endorsement. Visit HealthCheck.org. |
Extra Lean Ground Beef (per 100 g raw): 180 Calories, 21 g protein, 10 g fat, 0 g carbohydrate; 15%DV iron, 50% DV zinc, 80% DV B12
Lean Ground Beef (per 100 g raw): 210 Calories, 20 g protein, 15 g fat, 0 g carbohydrate; 15% DV iron, 50% DV zinc, 70% DV B12
You can save money and lower fat content! New Canadian studies on ground beef show that by simply rinsing the fat away you can make cooked regular ground beef crumbles (like the ones you make for a spaghetti sauce) have even less fat than cooked lean ground beef crumbles (Diversified Research Laboratories Inc. 1999). Ground beef is also an excellent source of zinc and vitamin B12 and a good source of easily absorbable iron.
Try these five easy steps to lower fat next time you prepare regular ground beef:
- Pan fry regular ground beef crumbles until well done.
- Drain well.
- Pour crumbles into a colander or strainer while holding over the sink.
- Use hot water, rinse crumbles well.
- Shake colander to remove excess moisture.
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Tip!
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- Use the rinsed crumbles in recipes such as pasta sauce or chili and season to taste.
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Types of fat in ground beef
The fat in ground beef is made up of a variety of types of fatty acids. Almost half of the fat in ground beef is monounsaturated - a fat that increases "good" blood cholesterol.
Learn more:
Click for more Nutrition Research.
