Cooked ground beef macros

  1. New Member
    eluruguayo's Avatar
    Stats
    5'10"  177 lbs.
    Join Date
    Apr 2011
    Age
    37
    Posts
    91
    Rep Power
    28710
    Level
    12
    Lv. Percent
    18.16%

    Cooked ground beef macros


    Hey all.

    So last month I was getting ready to throw together some dishes with ground beef in them, and musing out loud about "hmm, I wonder how much fat is still there after I brown and drain it". My daughter, who had a science fair project due about 12 hours later and hadn't started it yet—she's about as good at "planning ahead" as I am—was like, "well duh, dad, you should just measure it and find out."
    Duh. And, two birds, one stone. Not bad.

    Conveniently, I happened to have 1-lb packs of 20%, 15%, and 4% ground beef on hand (from Trader Joe's, if anyone is keeping score at home).
    So, like a boss, I used the science fair as an excuse to sit back and play iphone games while she did all the cooking and measuring.

    Here's a quick summary of the procedure:
    * We have a digital food scale, accurate to the nearest gram.
    * Weighed out the raw beef for each sample (full package, empty package, subtract).**
    * Browned the beef (in its own juices, no oil).
    * Drained the beef and captured the tallow. Assumed the runoff was 100% fat (cause everything else evaporates).
    * Weighed out the tallow.
    * Weighed out the pan after cooking and subtracted out the weight of the empty pan (to account for extra fat that stuck to the pan and was thus also removed from the original).

    Here are the basic results. If anyone wants the actual data tables, PM me. Because, well, it's a science project, so there are data tables.

    THE RESULTS

    80/20 Beef:
    Starting macros: 23g fat per 4 oz raw
    Drained + left in pan 15.4g fat per 4 oz raw
    Ending macros: 8g fat per 4 oz raw (actually about 7.6, but rounded up)

    85/15 Beef:
    Starting macros: 17g fat per 4 oz raw
    Drained + left in pan 10.1g fat per 4 oz raw
    Ending macros: 7g fat per 4 oz raw

    96/4 Beef:
    Starting macros: 4g fat per 4 oz raw
    Drained + left in pan 0.4g fat per 4 oz raw
    Ending macros: 4g fat per 4 oz raw
    She thought about rinsing it, but (a) who the heck wants to do that, and (b) there would be no simple way to measure the results of that.So yeah, there it is.

    Basically, here's the deal in a nutshell:
    * If you buy "medium" (85/15) ground beef, you're a spendthrift. Just buy the fatty stuff.
    * The 96/4 beef only has half as much fat after cooking, and it also has another gram of protein per raw ounce. But honestly people, the difference is so small that only pre-contest people should care. And, you (dudes) want to be eating that kind of animal fat anyway, to keep your androgenic hormones high.Yay last-minute projects.

    ---

    **Amazingly enough, we found that Trader Joe's consistently OVER-packs its ground beef packages... the ones marked as "1.00 lb" (aka 453 grams) consistently had between 465 and 470 grams of beef in them. That's about 4% overage, which means TJ's is losing about 10-15 cents of revenue per package.

  2. Senior Member
    PuZo's Avatar
    Stats
    6'2"  188 lbs.
    Join Date
    Apr 2010
    Posts
    1,440
    Rep Power
    409378
    Level
    37
    Lv. Percent
    40.15%
    Achievements Activity ProPosting Pro

    Good info, thanks!
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com
  3. Senior Member
    bla55's Avatar
    Stats
    6'4"  235 lbs.
    Join Date
    Oct 2007
    Posts
    1,776
    Rep Power
    33854
    Level
    32
    Lv. Percent
    69.75%
    Achievements Activity ProPosting Pro

    Man, I welcome the fat on those, I wish my George Foreman wouldn't get rid of so much fat
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html
    •   
       

  4. Senior Member
    xigotmailx's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Posts
    1,005
    Rep Power
    42674
    Level
    25
    Lv. Percent
    85.44%
    Achievements Posting Pro

    93/7 turns out to around 5.5g fat per 4oz as well. Local stores have been selling 93/7 lately on the cheap...which blows cause I need more fat!
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
  5. Professional Member
    PalmFist's Avatar
    Stats
    5'8"  180 lbs.
    Join Date
    Aug 2012
    Posts
    4,293
    Rep Power
    1896202
    Level
    64
    Lv. Percent
    98.84%
    Achievements Activity ProActivity AuthorityPosting Pro

    This is amazing! If I could give you all my rep points I would. I've been saying and doing this for sooooo long. The lean stuff is a joke. I wouldn't be eating ground beef during a cut anyway so what's the point? Save yer $ and buy the bulk 80/20...
    Independent Review
  6. Advanced Member
    broken bottle's Avatar
    Stats
    6'3"  231 lbs.
    Join Date
    Apr 2013
    Posts
    662
    Rep Power
    900472
    Level
    42
    Lv. Percent
    62.49%
    Achievements Activity Pro

    Nice info.
  7. Elite Member
    McCrew530's Avatar
    Stats
    5'11"  197 lbs.
    Join Date
    Feb 2013
    Age
    27
    Posts
    5,614
    Rep Power
    2835623
    Level
    76
    Lv. Percent
    22.3%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    No joke I was just about to start a thread on this! Awesome Info and fantastic breakdown! I am now going to forget about buying the sirloin stuff and just cook the shat out of the regular stuff!
    Rep For IronFlex
    Use the CODE MCCREW20 to save 20% off of EVERYTHING on the IronFlex site.
  

  
 

Similar Forum Threads

  1. 1lb. 80/20 ground beef = what macros cooked?!
    By thewolf49 in forum Nutrition / Health
    Replies: 25
    Last Post: 02-07-2013, 03:35 PM
  2. macros in ground beef
    By namctx in forum Nutrition / Health
    Replies: 5
    Last Post: 11-26-2008, 03:59 AM
  3. Lean ground beef on Foreman
    By mitch911 in forum Nutrition / Health
    Replies: 0
    Last Post: 04-25-2006, 12:13 PM
  4. A little trick to make ground beef really lean.
    By exnihilo in forum Weight Loss
    Replies: 15
    Last Post: 04-23-2006, 12:39 PM
  5. Fat in lean ground beef
    By houseman in forum Weight Loss
    Replies: 3
    Last Post: 06-02-2005, 03:15 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in