Making Burgers Leaner

The series of Memos on meatless burgers generated many interesting comments. With the major holiday for grilling just two days away, I want to show you how to reduce calories in beef burgers.

First, use a leaner cut of meat for your burgers. Ground sirloin is often designated 90/10, ground round 85/15, ground chuck as 80/20, and hamburger meat as 70/30. The first number is the percentage of protein while the second is the percentage of fat by weight, but the grams of fat are vastly difference. A 4-ounce burger made of ground sirloin has eight grams of fat while the most commonly used cut for burgers at 80/20 has 21 grams of fat. That’s a difference of close to 120 calories, and those calories come from fat.

Second, you can consider the amount of fat lost while grilling. For 80/20 it can be up to seven grams of fat or about 60 calories while 90/10 only loses about one gram of fat or just 10 calories. However, the difference in shrinkage would be significant. The four ounces can drop to 2.6 ounces with the 80/20, but you lose just under one ounce in the 90/10. That means the ground sirloin will give you a bigger burger with a lot less fat.

How do you decide? It depends on whether burgers are a staple of your diet. If you have a burger or two only on outdoor-grilling holidays, who cares? If you grill burgers a couple times of week, the fat and calories begin to add up. Add lots of veggies——tomato, lettuce, onion, pickle—and use a whole wheat bun; check the calories in the buns because they can vary greatly.

You can have your burger, meatless or beef, and enjoy it, too. Of course, there are a whole lot more options for grilling, but to me there’s nothing like a good burger grilled outdoors.

Have a Happy 4th of July and enjoy your Independence Day celebration. I’ll be back next week with another health topic to discuss in detail. If you’re not in the U.S., I hope you’ll grill along with us.

What are you prepared to do today?

        Dr. Chet