Each 100 g red meat per day raises CVD risk. HR 1.11 (Shi et al., Eur J Prev Cardiol 2023). Per 100 g ground beef: 250 kcal, 17 g protein, 20 g fat. Fat % on the label is raw — cooking renders 30–50% of it out, but the calories stay in if you eat the drippings.
How should I track Ground Beef (raw)?
Ground Beef is high in zinc. The simplest way to track Ground Beef 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.
