Beef Composition (Round Cuts, Lean, 0″ Fat, All Grades, Raw)
Beef round cuts are a popular choice for those looking for leaner meat with a high protein content. These cuts, which come from the back portion of the cow, are often used in a variety of recipes, from hearty stews to quick stir-fries. Here’s a detailed breakdown of the nutritional value of this lean beef cut, making it an ideal addition to your meals when you’re aiming for a healthy, protein-packed option.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 169 kcal |
| Protein | 20.95 g |
| Total Fat | 9.3 g |
| Saturated Fat | 3.845 g |
| Carbohydrates | 0.05 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 2.04 mg |
| Magnesium | 17 mg |
| Phosphorus | 194 mg |
| Potassium | 310 mg |
| Sodium | 61 mg |
| Zinc | 4.74 mg |
| Copper | 69 mcg |
| Manganese | 7 mcg |
| Selenium | 22.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.073 mg |
| Riboflavin (B2) | 0.195 mg |
| Niacin (B3) | 5.34 mg |
| Vitamin B6 | 0.527 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 2.23 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.1 mcg |
Health Benefits & Dietary Considerations
Beef round cuts, particularly lean varieties, are an excellent source of protein and essential minerals, making them a staple in high-protein and muscle-building diets. Here are a few key benefits:
- High in Protein: At 20.95 grams of protein per 100 grams, this beef cut supports muscle repair and growth, making it a great option for athletes, bodybuilders, or anyone aiming to boost their protein intake.
- Rich in Iron and Zinc: Beef is a good source of heme iron, which is more easily absorbed by the body compared to plant-based sources. Iron is essential for oxygen transport in the blood. Zinc plays a crucial role in immune function, protein synthesis, and DNA formation.
- Low in Carbs and Sugar: With almost no carbohydrates or sugar, beef round cuts are ideal for low-carb and ketogenic diets, offering a satisfying and nutrient-dense meal without spiking blood sugar levels.
- Vitamin B12 & B6: This beef cut is also rich in B vitamins, particularly Vitamin B12, which is vital for nerve function and the production of red blood cells, and Vitamin B6, which supports brain health and helps in the metabolism of proteins.
Allergen Information
This beef cut does not contain common allergens such as dairy, gluten, or soy, making it suitable for most people with food sensitivities. However, individuals with specific dietary restrictions or allergies should always check for cross-contamination or additives in processed cuts.
Dietary Preferences
- Paleo Diet: This lean beef cut fits perfectly into a paleo diet, which emphasizes whole foods like meat, vegetables, and healthy fats.
- Keto & Low-Carb: With negligible carbohydrates and no sugar, it is ideal for ketogenic and low-carb diets.
- Gluten-Free & Dairy-Free: Naturally free of gluten and dairy, making it suitable for those with these sensitivities or allergies.
Cooking Tips
- Grilling & Roasting: Beef round cuts can be grilled or roasted to perfection. Simply season with salt, pepper, and herbs of your choice, then cook to your desired level of doneness.
- Stir-Frying: For a quicker meal, slice the beef into thin strips and stir-fry with vegetables like bell peppers, onions, and leafy greens for a nutrient-packed dish.
- Stews & Braises: These cuts also work well in slow-cooked dishes like stews or braises, where the meat becomes tender and flavorful over time.
Conclusion
Beef round cuts, lean with minimal fat, are a versatile and nutritious addition to any meal plan. Rich in protein, iron, and essential vitamins and minerals, they support muscle growth, boost energy, and contribute to overall health. Whether you’re grilling, roasting, or incorporating it into stews and stir-fries, lean beef is an excellent choice for those seeking a balanced, healthy diet.
