Beef (Round Cut, Lean, 0″ Fat, Choice, Cooked) – Nutritional Profile
This lean cut of beef, derived from the round section and cooked to perfection, offers a rich source of high-quality protein while maintaining a lower fat content. It provides essential nutrients and is a great choice for those seeking a flavorful yet health-conscious meat option. Below is the nutritional breakdown for a 100-gram serving of this cooked, lean beef cut:
| Nutrient | Amount | % Daily Value (based on a 2,000 kcal diet) |
|---|---|---|
| Energy | 233 kcal | – |
| Protein | 28.17 g | 56% |
| Total Fat | 12.53 g | 19% |
| Saturated Fat | 5.016 g | 25% |
| Carbohydrates | 0.0 g | 0% |
| Fiber | 0.0 g | 0% |
| Sugar | 0.0 g | 0% |
| Calcium | 15 mg | 1% |
| Iron | 2.79 mg | 16% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 222 mg | 22% |
| Potassium | 321 mg | 9% |
| Sodium | 62 mg | 3% |
| Zinc | 6.27 mg | 42% |
| Copper | 0.086 mcg | 9% |
| Manganese | 0.008 mg | 0% |
| Selenium | 28.7 mcg | 52% |
| Vitamin C | 0.0 mg | 0% |
| Thiamin (B1) | 0.073 mg | 6% |
| Riboflavin (B2) | 0.261 mg | 20% |
| Niacin (B3) | 5.67 mg | 35% |
| Vitamin B6 | 0.541 mg | 42% |
| Folate (B9) | 7.0 mcg | 2% |
| Vitamin B12 | 2.76 mcg | 46% |
| Vitamin A | 4.0 mcg | 0% |
| Vitamin E | 0.22 mg | 1% |
| Vitamin D2 | 0.1 mcg | 1% |
Allergen Information
This beef cut is naturally free from common allergens such as dairy, gluten, and soy. However, if cross-contamination is a concern due to preparation methods in certain environments, always ensure that the beef is sourced from a reliable, allergen-free processing facility.
Dietary Preferences
- Gluten-Free: This beef cut contains no gluten, making it suitable for individuals with gluten sensitivity or celiac disease.
- Low-Carb: With zero carbohydrates, this lean beef option fits well into ketogenic, low-carb, or diabetic-friendly diets.
- High-Protein: Rich in protein, making it an excellent choice for individuals looking to build or maintain muscle mass, as well as those on high-protein diets.
- Paleo: The natural, unprocessed nature of this beef cut makes it compliant with Paleo diet principles.
- Keto-Friendly: The high protein and low fat content make it an ideal choice for those following a ketogenic lifestyle.
Health Benefits and Nutritional Advice
This lean cut of beef offers numerous health benefits, primarily due to its high protein content, which supports muscle repair and growth. It’s also an excellent source of essential minerals such as iron, zinc, and phosphorus, all of which play critical roles in immune health, bone strength, and oxygen transport in the body. The beef’s iron content, particularly, is beneficial for individuals who are prone to anemia or need additional iron in their diet.
The relatively low fat content in this beef cut, especially when compared to fattier cuts of meat, makes it a heart-healthy option that can be included in a balanced diet. However, it is important to be mindful of the saturated fat content, especially for individuals with specific cardiovascular health concerns.
The absence of carbohydrates, sugars, and fiber makes this beef cut a suitable choice for people following low-carb, diabetic, or ketogenic diets. It can be paired with a variety of vegetables, whole grains, or legumes to create a nutrient-dense, balanced meal.
Cooking Tips
When preparing this lean beef, it is important to cook it to the right temperature to maintain its tenderness and flavor. Overcooking can lead to a tough texture, so aim for medium-rare to medium doneness for the best results. Whether grilled, roasted, or pan-seared, this cut is versatile and pairs well with a variety of seasonings, from simple salt and pepper to more complex marinades.
Additionally, using lean cuts of beef can help reduce overall calorie and fat intake when compared to fattier cuts, making it a great option for those looking to manage their weight or maintain a healthier diet.
Conclusion
This cooked, lean beef cut from the round section is an excellent source of high-quality protein and essential nutrients. With its low fat content and minimal carbohydrates, it aligns well with a variety of dietary preferences, including low-carb, Paleo, and ketogenic diets. Whether youβre looking to maintain muscle mass, support overall health, or enjoy a flavorful meal, this nutrient-dense beef cut is an ideal choice for anyone looking to make healthier, more informed food choices.
