Go with the extra lean, its prolly 93%= 8g F 21 P for 4 oz raw or 1/2c cooked. Lean is prolly 90%= 10G F 22P for 4oz raw or 1/2 c cooked....If you rinse it in hot water right after cooking, you can cut the fat almost in half
Britney...is that YOUR midsection...if so you look great
To answer the question it varies but based on my research lean means 15% fat and extra lean means 10% or less (Canadian regulations). You should be safe with generalizing at about 20 grams of protein per 3.5 oz or 100g serving.
You can dramatically reduce the fat by draining the beef after you cook it in a strainer.
Roast beef often has marbled fat within, but I have never looked at nutrition specs for it. Turkey though is pretty darn low in fat, as is chicken (depending what part you eat). Turkey though can be rather dry, so you may need to mix it with something to make it easier to eat.
The USDA allows no more than 10 percent fat by weight in most foods that are labeled "lean." But the USDA allows ground beef that is up to 22.5 percent fat to be called "lean." For example: Albertson's, a supermarket chain with stores in 19 states, sells "lean" ground beef that is 20 percent fat.
The USDA ordinarily allows claims like "85% percent lean" only on foods that are "low-fat" (no more than three grams of fat per serving). But the USDA allows "percent lean" on ground beef claims no matter how fatty the meat is. For example: At Kroger, the country's largest supermarket chain, the ground round is labeled "85 percent lean," even though a serving contains up to 14 grams of fat.
Other Source Explaining USA labels
A meat, poultry, seafood, main dish or meal product which containsunder 10 grams fat, 4.5 grams saturated fat and 95 mg. cholesterol.
A meat, poultry, seafood, main dish or meal product which containsunder 5 grams fat, 2 grams saturated fat and 95 mg. cholesterol.
Contains under: 5 calories; 5 mg. sodium; ½ gram sugar, fat orsaturated fat; 2 mg. cholesterol; and 2 g or less of saturated fat perserving.
Contains no more than: 40 calories; 140 mg. sodium; 3 grams fat; 1gram and 15% total calories saturated fat; 20 mg. cholesterol or lessper serving.
A nutritionally altered product contains 25% less of a nutrient (fat,sugar, cholesterol, sodium) or 25% fewer calories than a referencefood. LessContains 25% less of a nutrient or 25% fewer calories than areference food.
An altered product contains a fewer calories or 50% less fat perserving; if 50% or more of the calories come from fat, the reductionmust be 50% of the fat; the sodium content has been reduced by 50%.