nutrition for 1lb beef

[kickureface]

lets say its somewhat lean beef. i'll use data for 100g meats and assume 4.5x that is a lb.
generally, 100g is around 25-30 protein. let's say 25g to account for possible fat. according to http://www.nutritiondata.com/facts-C00001-01c20uh.html it also has 26g fat. so if we eat 1.5 lbs of this, we get around 170g protein and similar amount of fat.
assuming we are eating 3000 Calories, 170g fat is already 1530, which would end up being 50% of daily calories!
my question is: how do we get our protein easily (most likely meat) but keep %fat at a reasonable value?
question: in the above link, it was "separable lean and fat" but if i choose the same thing but "separable lean" only, http://www.nutritiondata.com/facts-C00001-01c20uk.html i get 15g fat which is a definite improvement. what exactly is the meaning of both?


problem:
Beef, top sirloin, separable lean only, trimmed to 1/8" fat, select, raw
http://www.nutritiondata.com/facts-C00001-01c2261.html

vs
Beef, top sirloin, separable lean only, trimmed to 1/8" fat, select, cooked, broiled
http://www.nutritiondata.com/facts-C00001-01c2262.html

cooked yields more protein? is there some terminology i am missing?
http://www.nutritiondata.com/facts-C00001-01c226B.html (same as raw above, but instead of select it's called choice. what's that mean?)

 

[Throttle]

think about it for a second... no matter how you cook beef, some beef will cook out (esp. broiling or grilling)

in the raw vs. cooked links, you're not comparing a pound raw against cooking a pound of raw meat. you're comparing a pound of raw against a pound of cooked (which required something more than a pound of raw to yield).

that's not the way americans tend to think about it. a quarter pounder at mcd's refers to the pre-cooked weight, but that's not how nutritiondata is handling it.

i think >85% lean ground beef is pretty tasteless, so i go with somewhere in between 73-85% lean (that is 27-15% fat). if you cook 73/27 and drain it, you'll get something near to the same as if you cook 85/15 and drain it. plus, if you're a cheapskate like me, you can save the rendered fat for frying (saturated fat is much healthier to deep fry in than anything that can go rancid & definitely healthier than anything with trans fats).

even if you toss the excess fat, you're only draining away 12% of the cheap beef versus the more expensive. so 73/27 or 75/25 drained is nearly always a better deal than fattier stuff.

 

[kickureface]

ah, that makes sense about the raw/cooked. so no matter what i do, i cant get 25g protein out of 100g raw meat after cooking.
does anyone know the difference between select and choice, and between separable lean and fat (which sounds like the fat is separated out...) and separable lean only?

 

[oakraiderz2]

I have buger patties that are 73/27, 4 oz a piece and have 19g or protein. So theres no way that 100g doesnt have 20g of protein or whatever you were saying.

 

[Andromax]

I have buger patties that are 73/27, 4 oz a piece and have 19g or protein. So theres no way that 100g doesnt have 20g of protein or whatever you were saying.

100 grams is like 3.5 oz.

Anyways, yeah 1lb (16oz) has like 70-95grms of protein (depending on cut etc)

 

[kickureface]

I have buger patties that are 73/27, 4 oz a piece and have 19g or protein. So theres no way that 100g doesnt have 20g of protein or whatever you were saying.

?
i was saying that it has 100g has around 25-30g protein? but that it also has some high fat content, which will greatly increase fat calories if high protein from beef is taken.

anyways, i get how grilling will cause meat loss, but broiling? if you broil in a pan, everything would stay there i believe.

 

[mintxx]

dude lean beef does not have 25 grams of fat. lean is like 5-8 grams. cheap/semi lean is 15 max. you must have different labelling laws to my country i spose

 

[Andromax]

dude lean beef does not have 25 grams of fat. lean is like 5-8 grams. cheap/semi lean is 15 max. you must have different labelling laws to my country i spose

Yes, it does. 75% grnd beef has 25grms of fat in a 100 grm servinNutrition data

 

[kickureface]

i'm just going by the nutrition data. there are some very lean meats, that supposedly would taste rubbery after cooking, that are around 5g fat.
i checked nutrition data as well as http://www.nutri-facts.com/ which gave similar results.

 

[mintxx]

well, perhaps only saturated fat is listed on the nutritional labels in Australia? or perhaps the meat business is run by the Australian mafia

 

[LoneSilver]

How big is 4oz?

The ground beef or ground round I get is usually 80/20 and sometimes I have bought 75/25 and both say's a 4oz serving has 20g of protein.

I figure 40oz is about the size of a regular size hamburger bun and a bit thick maybe but not sure since I don't have one of those scales.

So if I eat say 6 hamburgers throughout the day I have just with the hamburgers 120g but I tend to worry a bit if this is a healthy choice even though I make sure all the fat is drained off.

LoneSilver

 

[Throttle]

4 oz = quarter pound, or a pretty standard hamburger (though lots of sit-down restaurants push 1/3 and 1/2 pound burgers).

 

[LoneSilver]

Thanks Throttle appreciate that info.

LoneSilver

4 oz = quarter pound, or a pretty standard hamburger (though lots of sit-down restaurants push 1/3 and 1/2 pound burgers).

 

[kickureface]

hopefully, this is 4oz cooked, and not 4oz raw >:[

 

[Throttle]

most american restaurants & package labels refer to pre-cooked (raw) weight, unless it says otherwise, since pre-cooked weight always sounds bigger.