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Ground Beef (20% Fat) Calories
Rich in protein and iron, contains 20% fat
CALORIES
GI
POTASSIUM
FIBER
Ground Beef (20% Fat) Nutrition Facts
Selected: 100 g
254
KCAL / 100G
Carbs
0g
· 0%
Protein
17.2g
· 28%
Fat
20g
· 72%
Fiber
0g
Ground Beef (20% Fat) Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
4.5mg · 28% DV
B6
0.36mg · 21% DV
B2
0.21mg · 16% DV
Minerals
Zinc
4mg · 36% DV
Selenium
13µg · 24% DV
Phosphorus
170mg · 24% DV
Iron
2mg · 11% DV
Ground Beef (20% Fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Ground Beef (20% Fat) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ground Beef (20% Fat) Contain Allergens?
No known major allergens
Which Diets Is Ground Beef (20% Fat) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Ground Beef (20% Fat) Fat Profile
SATURATED
8.2g
MONOUNSATURATED
8.6g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Ground Beef (20% Fat)
Ground Beef (20% Fat) — Frequently Asked Questions
Why does 20% fat ground beef release so much liquid and fat in the pan?
If the pan is crowded, the meat steams before it can brown and releases moisture. Cook it in small batches in a wide, hot pan, then drain some of the rendered fat if desired.
Why do meatballs made with 20% fat ground beef fall apart?
Overmixing or letting the meat get too warm can make the mixture harder to handle. Mix briefly, shape gently, and chill the meatballs before cooking to help them hold together.
Should ground beef be washed before cooking?
No. Washing raw ground beef can spread bacteria around the sink and nearby surfaces; thorough cooking is the safe way to reduce foodborne illness risk.
Is 20% fat ground beef good for burgers?
Yes, its fat content helps burgers stay juicy and flavorful. Avoid pressing patties down with a spatula while cooking, as this pushes out flavorful juices.
Does draining cooked ground beef make a meal lighter?
Yes, draining the rendered fat can reduce the amount of fat left in the finished dish. You can maintain flavor with aromatics, herbs, spices, tomatoes, or mushrooms instead of relying on the pan fat.
Is 20% fat ground beef suitable after a workout?
It can contribute protein to a post-workout meal, but its higher fat content may digest more slowly than leaner meat. A leaner option may feel more comfortable if you prefer a lighter meal immediately after exercise.
Is 20% fat ground beef too heavy to eat at night?
Its fat content may cause fullness, indigestion, or reflux in some people when eaten late. A smaller serving, a well-drained preparation, and vegetables on the side can make the meal easier to tolerate.
Is 20% fat ground beef better than lean ground beef?
Neither is automatically better. Twenty-percent-fat beef is generally juicier and richer tasting, while lean ground beef is often easier to fit into meals when you want to limit added and rendered fat.
How long can raw ground beef be kept in the refrigerator?
Raw ground beef should generally be cooked within one to two days in the refrigerator. Keep it well sealed, and discard it if it develops an off smell, a sticky texture, or unusual discoloration.
Can 20% fat ground beef be frozen?
Yes. Freeze it soon after purchase in airtight portions, then thaw it in the refrigerator rather than on the counter. If raw beef has been thawed, it is generally safer to cook it before freezing again.
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Nutrition data compiled from USDA FoodData Central and scientific sources.