THE OHIO STATE UNIVERSITY OHIO STATE UNIVERSITY EXTENSION OHIO AGRICULTURAL RESEARCH AND DEVELOPMENT CENTER

Try leaner ground beef for burgers

I want to try using very lean ground beef for grilling burgers, but Im afraid they will be dry. What is the best fat content for burgers?
The juiciness and a lot of the flavor of hamburgers does come from the fat, so its natural to wonder how lean ground beef will taste once the burger gets between the bun. First, here are some basics about ground beef. Under law, ground beef or hamburger must contain no more than 30 percent fat. So, if you see a label saying 70 percent lean, thats the fattiest burger youll find in the grocers case. On the other hand, you can find ground beef up to 95 percent or sometimes even 96 percent lean -just 4 percent to 5 percent fat. Which type is best? To be honest, thats something youll have to decide for yourself. But here are a few things to consider as you weigh the options. First, keep in mind that most of us should reduce saturated fats. According to the 2010 Dietary Guidelines for Americans, saturated fats contribute an average of 19 percent of total calories in American diets. The amount should be less than 10 percent, or about 22 grams a day on a 2,000-calorie-a-day diet. According to the U.S. Department of Agricultures Nutrient Database, a 3-ounce broiled hamburger (about the size of a hockey puck) made from 70 to 85 percent lean burger has 6 grams of saturated fat. Burgers made from 90 percent lean burger contain 4 grams of saturated fat, while those with 95 percent lean meat have 3 grams of saturated fat. Total fat and calorie counts range from 15 grams and 232 calories for the fattiest burger to just 6 grams and 145 calories for the leanest. According to a survey published in the fall 2010 issue of Beef Issues Quarterly, more than half of consumers (56 percent) choose 80to 85-percent lean beef for cooking hamburger patties. At the same time, more than a third (36 percent) prefer 90-percent lean or leaner for burgers. No matter which type you choose, the National Cattlemens Beef Association offers these tips for the best burgers: Handle the meat as little as possible. Too much mixing will produce a tougher burger. Add salt after cooking; adding it to the raw meat can draw the juices out. Also, resist the urge to press burgers with a spatula when you turn them. Again, youll lose juices. Use medium heat. Note: Ground beef must be cooked to 160 degrees F. to be safe; use a meat thermometer. (Ground turkey or chicken needs to be cooked to 165 degrees F.) Another idea: Consider adding whole oats or other grains as well as chopped vegetables to the ground meat. Theyll add nutrients and cut fat and calories: a win-win. Chow Line is a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center. Send questions to Chow Line, c/o Martha Filipic, 2021 Coffey Road, Columbus, OH, 432101044, or filipic.3@cfaes.osu.edu.

For the week of May 29, 2011

By Martha Filipic 614-292-9833 filipic.3@cfaes.osu.edu Editor: This column was reviewed by Amber Riggin, a dietetic intern with Ohio State University Extensions Community Nutrition Programs.

Communications and Technology News and Marketing 2021 Coffey Road Columbus, OH 43210-1044 614-292-2011 208 Research Services Building 1680 Madison Ave. Wooster, OH 44691-4096 330-263-3780
Ohio State University Extension embraces human diversity and is committed to ensuring that all research and related educational programs are available to clientele on a nondiscriminatory basis without regard to race, color, religion, sex, age, national origin, sexual orientation, gender identity or expression, disability, or veteran status. This statement is in accordance with United States Civil Rights Laws and the USDA. Keith L. Smith, Ph.D., Associate Vice President for Agricultural Administration and Director, Ohio State University Extension TDD No. 800-589-8292 (Ohio only) or 614-292-1868