Beef (Lean, Cooked, Fat Trimmed)
Beef, specifically lean cuts that are trimmed of visible fat and cooked without added fat, offers a high-quality source of protein, essential vitamins, and minerals. This version of beef is lower in fat compared to fattier cuts, making it a healthier option for those seeking to maintain a balanced diet while still enjoying the rich taste and texture of red meat.
Nutritional Information per 100g Serving:
| Nutrient | Amount |
|---|---|
| Energy | 203 kcal |
| Protein | 28.61 g |
| Total Fat | 9.18 g |
| Saturated Fat | 3.69 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 15.0 mg |
| Iron | 2.69 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 231.0 mg |
| Potassium | 333.0 mg |
| Sodium | 62.0 mg |
| Zinc | 6.0 mg |
| Copper | 85 mcg |
| Manganese | 8 mcg |
| Selenium | 28.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.268 mg |
| Niacin (Vitamin B3) | 5.794 mg |
| Vitamin B6 | 0.566 mg |
| Folate | 7.0 mcg |
| Vitamin B12 | 2.63 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information:
Beef is naturally free of common allergens such as gluten, dairy, and nuts. However, cross-contamination can occur if prepared or stored alongside allergens, so it is important to ensure proper handling in a multi-allergen kitchen.
Dietary Preferences:
- Gluten-Free: Beef is naturally gluten-free.
- Paleo: Lean beef fits within a paleo diet, provided it is free of additives.
- Keto-Friendly: With its high protein and low carb content, beef is an excellent choice for those following a ketogenic diet.
- Low-Carb: A great option for individuals on a low-carb or carb-conscious diet.
- High-Protein: Beef is an excellent source of high-quality protein, essential for muscle repair and maintenance.
Cooking Advice:
To ensure that beef remains as lean and healthy as possible, it’s best to opt for lean cuts, such as sirloin, flank steak, or tenderloin, and cook them using methods like grilling, roasting, or broiling. Avoid adding excessive fats or oils during cooking to keep the dish low in fat.
Conclusion:
Lean, cooked beef is a nutrient-dense food that provides a wealth of essential vitamins and minerals, including iron, zinc, and B vitamins, making it an excellent choice for those seeking a protein-packed meal. Whether used as the main protein in a dish or included in salads, stews, or sandwiches, itβs a versatile and nourishing ingredient for a variety of recipes.
