Dense protein is under-estimated. 50–200% visual error (Almiron-Roig et al., Appetite 2013). Per 100 g: 245 kcal, 17.5 g protein, 19.4 g fat. A handful of raw mince is roughly 80–120 g — harder to eyeball than a steak.
How should I track Beef, ground, 80% lean meat / 20% fat, raw?
Beef, ground, 80% lean meat / 20% fat, raw is high in zinc. The simplest way to track Beef, ground, 80% lean meat / 20% fat, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
