Beef, Composite of Retail Cuts (Lean, 0″ Fat, Choice, Raw)
When it comes to choosing protein-rich options, lean beef is a standout. The composite of retail cuts of lean beef, specifically those with 0-inch fat and classified as Choice, provides an excellent balance of nutrients. Typically prepared in its raw state before cooking, this cut of beef is not only a powerhouse of protein but also offers a range of essential vitamins and minerals that support overall health.
Below, we break down the nutritional information for lean beef cuts that are free from excess fat. This is an ideal choice for anyone looking to include a healthy, protein-packed option in their meals without overloading on fats or sugars. Whether grilling, broiling, or roasting, this cut retains its nutritional integrity while delivering delicious, savory flavor.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 176.0 kcal |
| Protein (g) | 21.34 g |
| Fat (g) | 10.08 g |
| Saturated Fat (g) | 4.122 g |
| Carbohydrates (g) | 0.06 g |
| Fiber (g) | 0.0 g |
| Sugar (g) | 0.0 g |
| Calcium (mg) | 13.0 mg |
| Iron (mg) | 2.07 mg |
| Magnesium (mg) | 17.0 mg |
| Phosphorus (mg) | 194.0 mg |
| Potassium (mg) | 306.0 mg |
| Sodium (mg) | 61.0 mg |
| Zinc (mg) | 4.82 mg |
| Copper (mcg) | 0.071 mcg |
| Manganese (mg) | 0.007 mg |
| Selenium (mcg) | 23.2 mcg |
| Vitamin C (mg) | 0.0 mg |
| Thiamin (mg) | 0.071 mg |
| Riboflavin (mg) | 0.192 mg |
| Niacin (mg) | 5.513 mg |
| Vitamin B6 (mg) | 0.524 mg |
| Folate (mcg) | 4.0 mcg |
| Vitamin B12 (mcg) | 2.32 mcg |
| Vitamin A (mcg) | 3.0 mcg |
| Vitamin E (mg) | 0.2 mg |
| Vitamin D2 (mcg) | 0.1 mcg |
Allergen Information
Beef, particularly lean cuts, is naturally free from common allergens like gluten, dairy, and nuts. However, always be mindful of cross-contamination when preparing beef in environments that may involve other allergenic ingredients.
Dietary Preferences
This lean cut of beef is an excellent choice for various dietary preferences, including:
- High-Protein Diets: A rich source of protein, making it an ideal inclusion in bodybuilding, keto, or other high-protein meal plans.
- Low-Carb and Ketogenic Diets: With a minimal carbohydrate content, it aligns well with low-carb or ketogenic dietary goals.
- Paleo and Whole30 Diets: As a naturally occurring protein source, this beef cut fits perfectly within paleo and Whole30 frameworks, which emphasize whole, unprocessed foods.
Tips and Cooking Advice
When cooking lean beef, consider marinating the meat for extra tenderness and flavor, especially since it is lower in fat. Grilling, broiling, and pan-searing are great methods for preserving its nutrient profile while adding a smoky or crispy finish. It is best to avoid overcooking to retain its tenderness and prevent excessive moisture loss.
Pair lean beef with healthy sides such as roasted vegetables, leafy greens, or whole grains to create a well-balanced meal. As this cut is naturally rich in essential nutrients like zinc, iron, and phosphorus, it’s a great choice for boosting your immune system, supporting healthy bone density, and enhancing overall energy levels.
Conclusion
Lean beef is a valuable source of high-quality protein and essential nutrients, including B vitamins, minerals like zinc and iron, and healthy fats. When incorporated into a balanced diet, it provides numerous health benefits and is versatile enough to fit into various culinary traditions. Whether youβre following a specific dietary plan or simply looking to boost the nutritional profile of your meals, this cut of beef makes for a delicious and nutritious addition to your cooking repertoire.
If you’re preparing this beef for a family meal, a gathering, or simply as a part of your weekly menu, you can rest assured that you’re offering a meal that is both satisfying and nutrient-dense.
