Beef Composition (RTL Cuts, Lean, 0″ Fat, Select, Raw)
When you choose lean beef cuts, particularly those with zero fat (such as select-grade cuts), you’re opting for a protein-packed, nutrient-dense option. Raw lean beef, free of visible fat, offers numerous health benefits, making it a great addition to various dishesβfrom hearty stews to quick stir-fries. Below is a detailed breakdown of its nutritional composition per 100 grams:
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 133.0 kcal |
| Protein | 22.03 g |
| Total Fat | 4.99 g |
| Saturated Fat | 1.973 g |
| Carbohydrates | 0.05 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 12.0 mg |
| Iron | 2.14 mg |
| Magnesium | 19 mg |
| Phosphorus | 205.0 mg |
| Potassium | 330.0 mg |
| Sodium | 63.0 mg |
| Zinc | 5.08 mg |
| Copper | 0.073 mcg |
| Manganese | 0.013 mg |
| Selenium | 25.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.08 mg |
| Riboflavin (B2) | 0.214 mg |
| Niacin (B3) | 5.558 mg |
| Vitamin B6 | 0.552 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 2.33 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.17 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information:
This cut of beef is naturally free from common allergens such as gluten, dairy, nuts, and soy. However, cross-contamination can occur if not properly handled, so itβs essential to ensure your beef is sourced from a trusted supplier if you have any specific allergies.
Dietary Preferences:
- Gluten-Free: Beef is naturally free from gluten, making it an excellent choice for those with gluten sensitivities or celiac disease.
- Low-Carb: With only trace amounts of carbohydrates, lean beef is an ideal protein source for low-carb and ketogenic diets.
- High-Protein: With 22 grams of protein per 100 grams, this cut offers a rich protein profile, making it suitable for those focusing on muscle growth, weight management, or overall health.
- Paleo-Friendly: Lean beef fits within the paleo diet, as it is a natural, whole food without added sugars or processed ingredients.
- Keto-Friendly: Due to its low carbohydrate and high-fat profile (healthy fats), this beef cut fits perfectly within the parameters of the ketogenic diet.
- Low Fat: This lean cut offers a great protein source with minimal fat, making it suitable for low-fat diets as well.
Advice for Cooking:
When preparing lean beef cuts, itβs important to not overcook to maintain the tenderness and flavor. Because the fat content is low, avoid drying it out by cooking at too high of a temperature. A gentle sear followed by slow cooking or braising is recommended for achieving maximum flavor and texture.
Conclusion:
This raw, lean cut of beef is a nutritional powerhouse. It provides an excellent source of high-quality protein, essential vitamins, and minerals such as iron, zinc, and B vitamins, making it an ideal choice for various diets, from keto to paleo. Whether you’re making a protein-packed stir-fry or a simple grilled steak, this beef cut offers a healthy and delicious option that can help support overall well-being. Just be sure to handle it with care and follow appropriate cooking techniques to get the best results.
