Nutritional Values of Beef

Nutritional Values Of Beef

Beef is the flesh of mature cattle. It is the appetizing name for meat from cattle, particularly skeletal muscle. Humans have been eating beef since prehistoric times. It is categorized as red meat a term used for the meat of mammals, which contains higher amounts of iron than chicken or fish. Most beef can be used as is by merely cutting into certain parts, such as roasts, short ribs or steak, while other cuts are processed. High-quality beef has firm, delicate, fine-grained lean, bright red in colour. The fat is smooth, creamy white, and well distributed. In young beef the bones are soft, permeable, and red, the less desirable mature beef has hard white bones.

Butchering practices differ among countries, resulting in a variety of names for the different cuts. In the United States, where beef is the most popular meat, steaks, cross-sections from the fleshier parts of the carcass, are among the most desirable cuts. Grading standards are a bit similar in various countries. In the United States, grades in order of quality are prime, choice, good, commercial, utility, cutter, and canner. Commercial grades are mainly from mature cattle, especially cows. Utility, cutter, and canner grades are used in processed meat products. Beef hide, used for leather manufacture, is a valuable by-product of beef.

Fresh, beef is a source of protein and nutrients and lean beef is rich in various vitamins and minerals, especially iron and zinc. Therefore, moderate intake of beef can be recommended as part of a healthy diet.

Nutritional Benefits Of Eating Beef

Beef is predominantly composed of protein and varying amounts of fat. Here are the nutrition facts for a 100g (3.5-ounce) serving of broiled, ground beef with 10% fat content:

  • Water: 61%
  • Calories: 217 kcal
  • Carbs: 0g
  • Protein: 26.1g
  • Fat: 11.8g
  • Fiber: 0g
  • Sugar: 0g

There are plenty of benefits to eating beef. It tastes great and is a versatile choice in the diet. Not everyone realizes just how important it is for a healthy, balanced diet.


Beef is naturally rich in protein, and is highly nutritious. The protein content of lean, cooked beef is about 26–27%. Animal protein is usually contains of high quality of all nine essential amino acids needed for the growth and maintenance of your body.

As the building blocks of proteins, which are known as amino acids are very important from a health point of view. Their composition in proteins varies widely, depending on the dietary source. Meat is one of the most complete dietary sources of protein, its amino acid profile being almost identical to that of your own muscles. It may promote muscle maintenance and growth.


Beef contains varying amounts of fat, including CLA, which has been linked to health benefits. Beef is mainly composed of saturated and monounsaturated fat, they are present roughly in equal amounts. The amount of fat in beef depends on the level of trimming and the animal’s age, breed, gender, and feed. The major fatty acids are stearic acid, oleic acid, and palmitic acid. Lean meat is generally about 5–10% fat. Processed meat products, such as sausages and salami, are tend to be high in fat.

Food products from ruminant animals, such as cows and sheep, trans fats known as ruminant trans fats, where ruminant trans fats are not considered unhealthy. The most common is conjugated linoleic acid (CLA), which is found in beef, lamb, and dairy products. CLA has been linked to various health benefits, including weight loss. Still, large doses in supplements may have harmful metabolic consequences.

Vitamins And Minerals

Beef is a excellent source of various essential vitamins and minerals. These include These include phosphorus, zinc, selenium, iron, niacin, vitamin B12 and vitamin B6. These help reduce tiredness and fatigue and support good health and well-being.

  • Phosphorus: It is widely found in maximum foods. The intake of phosphorous generally high in the Western diet. It is essential for body growth and maintenance.
  • Zinc: Beef is a rich source of zinc, that is important for body growth and maintenance. Zinc also supports normal cognitive function, fertility and reproduction and also contributes to the maintenance of normal testosterone levels in the blood.
  • Iron: It is found high amounts in beef, meat iron is mostly in the heme form, which is absorbed very efficiently. Zinc and iron, which helps the immune system to work and supports the growth of hair, nails and skin health.
  • Selenium: Meat is generally a rich in selenium. It is an essential trace element that serves a variety of functions in your body.
  • Niacin: Niacin is one of the B vitamins, known as vitamin B3. It performs various important functions in your body. Low intake of niacin has been associated with an increased risk of heart disease.
  • Vitamin B12: Among all animals, meats only contain a good dietary sources of vitamin B12. It is an essential nutrient that is important for blood formation and your brain and nervous system.
  • Vitamin B6. Vitamin B6 is important for blood formation and energy metabolism.


Beef is one of the most popular types of meat. It contains high-quality protein, vitamins, and minerals. It may improves muscle growth and maintenance, as well as exercise performance.

The heme iron found in meat is more easily absorbed and utilized by the body than iron from plant sources. Adequate intake prevents iron deficiency, which can reduce energy, mood, and the ability to concentrate.

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