Ground Meat — Nutrients, Health Benefits, And Shopping Tips

Ground meat photo

Listonic Team

September 4, 2024

Ground meat, versatile across various cuisines, can come from beef, lamb, or poultry. Explore tips for selecting high-quality ground meat, safe handling and cooking practices, and creative recipes from meatballs to burgers.

Nutrition facts

Check the detailed nutritional values of ground meat, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 263 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein17 g34%
Sodium75 mg3.26%
Total Fat21 26.92%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes ground meat stand out:

17 g

🧀 Good Protein Content

Did you know?

📦
Refrigerate fresh ground meat (beef, pork, turkey) and consume it within 1-2 days. For extended storage, freeze it in an airtight container or freezer bag for up to 3-4 months. Cooked ground meat can be kept in the fridge for up to four days.

Health benefits

See how ground meat can be a versatile and nutritious component of a balanced diet that supports overall health.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Contains essential vitamins and minerals such as iron, zinc, and B vitamins, which support energy metabolism, immune function, and overall health.
  • Versatile and easy to cook, making it a convenient option for a variety of meals.
  • Provides healthy fats (depending on the type of meat), which supply energy and support cell function.

Health risks

Consider the concerns related to eating ground meat.
  • High fat content particularly in certain types of ground meat like beef or pork, which can raise cholesterol levels and increase the risk of heart disease.
  • High sodium content in some pre-seasoned or processed ground meats, which can contribute to hypertension and increased cardiovascular risks.
  • Risk of contamination with harmful bacteria such as Salmonella or E. coli, particularly if the meat is not properly cooked to a safe internal temperature.
  • Potential for preservatives and additives in processed ground meats, which may cause adverse reactions in sensitive individuals.
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How to choose ground meat

Ground meat, whether beef, pork, or turkey, should be pinkish-red for beef or pale pink for pork and poultry, and it should have a fresh smell. The texture should be fine and not overly fatty. Press the meat slightlyto ensure it’s springy, indicating freshness.

Avoid ground meat that smells sour or has a slimy texture, which are signs of spoilage. Good ground meat should cook up juicy and flavorful, retaining its texture and shape in dishes.

How to choose ground meat

How to store ground meat

Ground meat should be refrigerated right after you buy it. Keep it in its original packaging or move it to an airtight container. When stored correctly, ground meat can remain fresh in the refrigerator for 1-2 days.

Leaving ground meat at room temperature for extended periods can promote bacterial growth and spoilage. It's advisable to avoid refreezing once it has been thawed to ensure quality. Make sure it remains chilled and securely sealed to keep it fresh and reduce the risk of contamination.

✅ Extra Tip

If you need to store ground meat longer, portion it into meal-sized amounts and freeze it immediately after purchase; this prevents bacterial growth and maintains freshness.

How long does it last?

Ground meat can last for 1-2 days in the refrigerator. For longer storage, ground meat can be frozen for up to 3-4 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover ground meat can be used in a variety of dishes, both savory and hearty. Use it as a filling for tacos, burritos, or quesadillas, where its versatility allows for a range of seasonings. Ground meat is also great in pasta dishes, such as spaghetti Bolognese or meat sauce for lasagna.

Use ground meat in a casserole with vegetables, rice, or potatoes, or mix it into a meatloaf with breadcrumbs, eggs, and seasonings, then bake until cooked through. If you have a lot of ground meat, consider making a batch of meatballs for pasta or sandwiches, or using it as a filling for stuffed vegetables like peppers or zucchini. Ground meat can also be added to chili, soups, or stews for extra protein and flavor, or used as a topping for pizzas or nachos. For a quick snack, cook ground meat with onions and spices, then serve with tortillas or over rice.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How ground meat supports specific health conditions

Ground meat, whether beef, pork, or poultry, is a high-protein food that supports muscle health and aids in tissue repair. It is also a good source of essential vitamins and minerals like iron and B vitamins, promoting blood health and brain function. Choosing lean ground meat options can help maintain heart health by reducing saturated fat intake. Pairing ground meat with fiber-rich vegetables can further enhance its nutritional benefits.

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