Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled

Ground beef patties like the 70/30 lean‑to‑fat ratio have been a staple of American cuisine for over a century, especially in burgers and grilled meals. The term “ground beef” refers to beef that has been finely chopped by a grinder, which increases surface area and makes it easier to shape into patties or crumble for sauces and other recipes. The designation 70% lean / 30% fat specifically means that 70% of the mixture is lean muscle meat, and 30% is fat by weight. This ratio traditionally comes from cuts like chuck and shoulder that have enough fat to provide flavor and juiciness. Broiling, grilling, or pan‑broiling a 70/30 patty cooks out some fat while preserving a rich, beefy flavor. Historically, ground beef grew in popularity in the early 20th century with the rise of fast‑food establishments and diners. The hamburger became iconic as ground beef patties served between bread. Today, ground beef is used globally — from tacos and meatballs to shepherd’s pie and bolognese sauce. Regional variations exist; for example, in some European cuisines, beef may be mixed with pork or spices before shaping into patties. While the basic composition remains the same, the quality can vary based on the cattle’s diet (grass‑fed vs grain‑fed), aging process, and processing standards. Production practices for ground beef are tightly regulated in countries like the United States, where USDA grading and inspection ensure that products meet safety and labeling standards. Standards dictate that ground beef sold commercially cannot exceed a certain fat percentage and must be labeled accordingly. The high fat content in a 70/30 patty contributes to flavor and tenderness but also influences its nutritional profile, particularly for fat‑soluble vitamins and calories. From a culinary standpoint, 70/30 ground beef patties are prized for their juiciness and ability to form a crust when broiled or grilled at high heat. Other leaner ratios, such as 80/20 or 90/10, are also common, each offering a different balance of moisture and nutrition. Some cuisines prefer blending beef with other ingredients like breadcrumbs or vegetables to extend yields and introduce new flavors. Regardless of the approach, the ground beef patty remains one of the most established and versatile forms of beef enjoyed worldwide.

The nutrition profile of a 70/30 ground beef patty cooked by broiling reveals both its strengths and things to be mindful of. Per a cooked 85 g serving, this patty provides approximately 235 calories, with ≈21.6 g of protein and ≈15.9 g of total fat — including about 6.2 g of saturated fat and ≈1.0 g of trans fats. It contains 0 g carbohydrates and 0 g sugars, making it suitable for low‑carb eating approaches. The high fat content contributes significantly to the calorie count (≈60–62% of calories from fat), while protein accounts for roughly 37–40% of energy. This food is a notably rich source of micronutrients crucial for human health. It delivers iron — an integral component of hemoglobin — at around 2.0 mg per serving, important for preventing iron‑deficiency anemia. Zinc, found at high levels (~4.9–6.1 mg per 85 g cooked), supports immune function and wound healing, while selenium (~16–22 µg) acts as an antioxidant cofactor. Vitamin B12 (~2–2.9 µg per serving) is crucial for neurological function and red blood cell formation, and B‑complex vitamins like niacin, riboflavin, and B6 also contribute meaningfully to energy metabolism. Calcium content (~30–35 mg) is modest, but combined with potassium (~230–275 mg), it plays a role in skeletal and muscular function. Importantly, the high fat content includes saturated fats and trans fats; while some saturated fat is part of energy storage and cell structure, excessive intake is linked to elevated LDL cholesterol — a risk factor for cardiovascular disease. The natural trans fats present in unprocessed beef differ from industrial trans fats, but moderation remains advisable. Comparatively, leaner ground beef (e.g., 90/10) will have less total and saturated fat but also slightly lower calorie density. The amino acid profile of ground beef is complete, meaning it supplies all nine essential amino acids humans require, making it a high‑quality protein source. This supports muscle protein synthesis, repair, and maintenance, particularly valuable for athletes, older adults, and individuals in recovery. Additionally, ground beef contains choline and carnitine which play roles in lipid metabolism and cognitive function, albeit in smaller quantities relative to organ meats or dairy. The absence of fiber and carbohydrates makes this patty less fitting as a sole contributor to digestive health, indicating the importance of complementing it with fiber‑rich vegetables or whole grains in mixed meals.

Source: USDA FoodData Central (FDC ID: 168651)