7 Tips for Choosing the Healthiest Ground Beef
Published on March 26, 2026
Whether you use it in spaghetti bolognese or tacos, ground beef is a staple in many meals in the United States. Still, many people may wonder if this go-to meat is actually nutritious.
The good news? “Ground beef can be part of a healthy diet,” says Christine M. Palumbo, RDN, a nutrition consultant based in Naperville, Illinois, noting that moderation is key. On the plus side, ground beef is a complete protein with all the essential amino acids as well as vitamins and minerals such as iron, vitamin B12, and zinc, she says.
Yet there are some health and environmental concerns associated with eating red meat, which is high in saturated fat and may lead to excess body weight, raise your cholesterol levels, and increase your risk of heart disease. High red meat intake is also linked with an elevated risk of cancer, particularly colorectal cancer, studies suggest.
To be safe, experts recommend opting for plant-based protein options at least some of the time, or plant-based meat alternatives. But when you do eat meat, here’s what you can do to choose healthier varieties of ground beef at the supermarket.
1. Aim for No More Than 15 Percent Fat
“Much of the fat found in ground beef is saturated, so you should aim for as lean as possible without compromising taste and quality,” says Palumbo.
Palumbo considers 85 percent lean ground beef to be a nice balance of juicy taste and leanness. Maggie Michalczyk, RDN, the Chicago-based founder of the nutrition blog Once Upon a Pumpkin, prefers 90 percent lean or higher.
According to the current Dietary Guidelines for Americans, you should strive to get no more than 10 percent of your daily calories from saturated fat. So if you’re on a 2,000 calorie diet, that would be 200 calories per day.
Protein Type
Saturated Fat (Per 3 oz, Cooked)
Ground beef, 95% lean
2.2 g
Ground beef, 90% lean
3.94 g
Ground beef, 85% lean
5.02 g
Ground beef, 80% lean
5.75 g
Ground chicken, 93% lean
1.5 g
Ground chicken, 99% lean
0 g
Ground lamb, 85% lean
6 g
Ground pork, 80% lean
6 g
Ground turkey, 85% lean
3.75 g
Vegan ground “beef” substitute
1 g
2. Skip the Pre-Seasoned Beef
Sure, pre-seasoned ground beef can be a convenient choice for those short on time or looking to simplify meal preparation, says Michalczyk. “But from a health standpoint, I would recommend avoiding it when possible because this beef can contain excess sodium from the seasoning,” she adds. A diet too high in sodium can contribute to health issues like heart disease, high blood pressure, and stroke.
Thus, Michalczyk says it’s best to personally control how much seasoning you’re using by sprinkling it on yourself — especially if you're on a low-sodium diet or are being mindful of your sodium intake. Most healthy adults should consume fewer than 2,300 milligrams (mg) of sodium daily, according to the Dietary Guidelines for Americans. For those with high blood pressure, the American Heart Association recommends a goal of 1,500 mg or less.
3. Know the Difference Between Grass-Fed and Grass-Finished
Many manufacturers will boast on their packaging that their beef is “grass-fed,” but typically all cows are fed by grass until the last few months of their lives, says Palumbo. If they were grain-fed, they were probably “finished” with grain in their final months for marbling and flavor enhancement. If they were grass-fed and grass-finished, they were exclusively on grass throughout their entire lives.
“Grass-finished cattle are typically leaner, with slightly less overall fat than grain-finished beef,” says Palumbo. Michalczyk adds that grass-finished beef also contains slightly higher levels of heart-healthy omega-3 fatty acids as well as conjugated linoleic acid (CLA), which may have anti-obesity benefits, and more antioxidant vitamins, such as vitamin E.
If you prefer grass-fed and grass-finished beef, look for packaging that says “100% grass-fed” or “100% grass-fed and grass-finished.” On the other hand, Michalczyk says that both grain-fed and grass-fed beef provide high-quality protein and essential nutrients, so if grass-finished (which tends to be more expensive) is out of your budget, you’ll still reap ample nutrients with grain-finished.
4. Keep an Eye Out for Bright Red Ground Beef
Fun fact: The leaner the ground beef, the brighter red it will be (rather than pink), says Palumbo. So, look for brightness if you’re trying to quickly identify a lean package.
Some people might worry if they see a bit of brown coloring in the middle of the meat inside the package, but Palumbo says it’s because oxygen can’t penetrate below the surface of the meat (and oxygen is what makes the meat appear red). If the beef smells off or feels slimy or sticky, it should be discarded regardless of color, Michalczyk advises.
5. Opt for Organic if You’re Concerned About Pesticide Exposure
As with fruits and vegetables, there are strict rules regarding organic beef. The USDA Organic seal means the cattle was fed on 100 percent organic products, says Palumbo. The seal also means that prohibited pesticides and genetically modified organisms were not used in the cattle feed.
One systematic review of 21 articles found that people who consumed organic foods had lower pesticide exposure. “Whether or not you value this — along with higher prices — is an individual decision,” says Palumbo. “Personally, I do not believe it is worth it.”
A review suggests organic beef may contain more beneficial nutrients such as omega-3 fatty acids. But Michalczyk says evidence for differences in vitamins and minerals is limited and inconsistent.
6. Try Ground Lamb for Vitamins and Minerals
If you’re looking to mix things up — and still score ample vitamins and minerals — consider choosing lamb, which has a similar nutrient profile to ground beef. “When comparing 100 gram servings, ground beef and lamb offer greater nutrient variety and density [compared with ground poultry] because of their higher concentrations of bioavailable iron, zinc, and vitamin B12,” says Michalczyk.
Note that while ground poultry also doesn’t have as many micronutrients per serving, it does have lower saturated fat, adds Michalczyk.
7. Consider Ground-Beef Substitutes, but Look Out for Sodium
To avoid potential health risks like cancer and heart disease, some experts suggest sticking to no more than three servings of red meat per week, says Palumbo.
The American Cancer Society recommends choosing poultry, fish, or plant-based proteins (like lentils, beans, peas, and nuts) instead of red meat most of the time.
But if you’re opting for a plant-based meat alternative, do so wisely. Certain products have a high level of processing, which can result in excessive sodium, artificial fillers, and added sugars, says Michalczyk. When considering vegetarian or vegan ground beef, flip the package to check the ingredient list and amount of sodium. “Look for brands that are lower in sodium (aiming for less than 400 mg per serving) and keep the portion size smaller, keeping in mind that the daily limit for sodium is 2,300 mg,” advises Michalczyk.
If you know what to look for on food labels and keep moderation in mind, both ground beef and plant-based meat alternatives can be healthy choices, Michalczyk says. “To me, both beef and plant-based protein options can be a part of a healthy diet.”
The Takeaway
- Ground beef is a complete protein with all the essential amino acids as well as vitamins and minerals such as iron, vitamin B12, and zinc.
- To make the healthiest choice at the supermarket, opt for ground beef that is ideally no more than 15 percent fat; avoid pre-seasoned beef, which may be high in sodium; look for a bright red color; and consider options like organic and grass-finished beef.
- There are some health concerns associated with eating red meat, which is high in saturated fat and may contribute to excess body weight, raise your cholesterol levels, and potentially increase your risk of heart disease and cancer.
- Experts recommend opting for plant-based protein options at least some of the time, and eating ground beef only in moderation.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Barr B et al. Red Meat Amino Acids for Beginners: A Narrative Review. Nutrients. March 7, 2025.
- Saturated Fat. American Heart Association. August 23, 2024.
- Farvid MS et al. Consumption of Red Meat and Processed Meat and Cancer Incidence: a Systematic Review and Meta-Analysis of Prospective Studies. European Journal of Epidemiology. August 29, 2021.
- Red and Processed Meat and Cancer. American Cancer Society. October 20, 2025.
- Picking Healthy Proteins. American Heart Association. August 28, 2024.
- Dietary Guidelines for Americans, 2025–2030. United States Department of Agriculture. January 2026.
- Salt and Sodium. Harvard T.H. Chan School of Public Health. March 2023.
- Dietary Guidelines for Americans, 2025 - 2030. United States Department of Agriculture. January 2026.
- Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association. August 14, 2025.
- Comparing Grain-Fed and Grass-Fed Beef Options. Living Well at Texas A&M.
- Grass-Fed Beef: What Are the Heart-Health Benefits? Mayo Clinic. December 30, 2025.
- Griffin D. Making Some Sense Out of Ground Beef Labeling. Texas A&M Agrilife. 2023.
- Has My Ground Beef Gone Bad? Cleveland Clinic. May 24, 2023.
- About the Organic Standards. United States Department of Agriculture.
- Organic Crops. United States Department of Agriculture.
- Poulia KA et al. Impact of Organic Foods on Chronic Diseases and Health Perception: a Systematic Review of the Evidence. European Journal of Clinical Nutrition. September 11, 2024.
- Davis H et al. Nutritional Benefits from Fatty Acids in Organic and Grass-Fed Beef. Foods. February 23, 2022.
- Organic Foods: Are They Safer? More Nutritious? Mayo Clinic. February 28, 2025.
- Beef, Ground. United States Department of Agriculture. October 31, 2024.
- Lamb, Ground. United States Department of Agriculture. October 31, 2024.
- Chicken, Ground. United States Department of Agriculture. October 31, 2024.
- What’s the Beef with Red Meat? Harvard Health Publishing. February 1, 2020.
- Impossible and Beyond: How Healthy Are These Meatless Burgers? Harvard Health Publishing. January 24, 2022.
- Sodium in Your Diet. U.S. Food and Drug Administration. March 5, 2024.
Additional Sources
- Beef, Ground, 95% Lean Meat / 5% Fat, Patty, Cooked, Pan-Broiled. United States Department of Agriculture. January 26, 2023.
- Beef, Ground, 90% Lean Meat / 10% Fat, Patty, Cooked, Broiled. United States Department of Agriculture. April 1, 2019.
- Beef, Ground, 85% Lean Meat / 15% Fat, Patty, Cooked, Broiled. United States Department of Agriculture. April 1, 2019.
- Beef, Ground, 80% Lean Meat / 20% Fat, Patty, Cooked, Broiled. United States Department of Agriculture. April 1, 2019.
- 93% Lean 7% Fat Ground Chicken. United States Department of Agriculture. June 21, 2022.
- 85% Lean 15% Fat Grass Fed Ground Lamb. United States Department of Agriculture. December 22, 2022.
- 80% Lean 20% Fat Fresh Ground Pork. United States Department of Agriculture. August 31, 2023.
- 85% Lean 15% Fat Ground Turkey. United States Department of Agriculture. February 16, 2023.
- Abbot’s Plant Rich Ground “Beef”. Abbot’s.
- 99% Lean Ground Chicken Breast. United States Department of Agriculture. October 28, 2021.
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