Beef, Lean Cuts (Raw, Fat-Free, Select)
Beef is a versatile and nutrient-rich protein that is a staple in many cuisines worldwide. When choosing lean cuts, such as this raw, fat-free, select beef, you’re opting for a healthier, lower-fat alternative to traditional cuts of beef, while still enjoying a rich, hearty flavor. The lean cuts offer an excellent source of high-quality protein, essential vitamins, and minerals.
Nutritional Breakdown per 100g of Raw Lean Beef (Fat-Free, Select)
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 157 kcal |
| Protein (g) | 21.2 g |
| Total Fat (g) | 8.0 g |
| Saturated Fat (g) | 3.35 g |
| Carbohydrates (g) | 0.04 g |
| Dietary Fiber (g) | 0.0 g |
| Sugars (g) | 0.0 g |
| Calcium (mg) | 13 mg |
| Iron (mg) | 2.06 mg |
| Magnesium (mg) | 18 mg |
| Phosphorus (mg) | 197 mg |
| Potassium (mg) | 315 mg |
| Sodium (mg) | 61 mg |
| Zinc (mg) | 4.76 mg |
| Copper (mcg) | 69 mcg |
| Manganese (mg) | 0.007 mg |
| Selenium (mcg) | 24 mcg |
| Vitamin C (mg) | 0.0 mg |
| Thiamin (mg) | 0.077 mg |
| Riboflavin (mg) | 0.201 mg |
| Niacin (mg) | 5.327 mg |
| Vitamin B6 (mg) | 0.533 mg |
| Folate (mcg) | 5.0 mcg |
| Vitamin B12 (mcg) | 2.22 mcg |
| Vitamin A (mcg) | 3.0 mcg |
| Vitamin E (mg) | 0.18 mg |
| Vitamin D2 (mcg) | 0.1 mcg |
Key Nutritional Highlights:
- High-Quality Protein: Each 100g serving provides 21.2 grams of protein, supporting muscle growth, repair, and overall body functions.
- Low in Carbs: With only 0.04g of carbs per serving, this cut of beef is ideal for low-carb diets, offering high protein without the sugar or starch.
- Rich in Micronutrients: This beef cut provides a good source of essential vitamins and minerals, including 2.06 mg of iron (important for red blood cell production) and 315 mg of potassium (which supports heart and muscle function).
- Mineral Content: It also contains phosphorus (197 mg) for healthy bones, zinc (4.76 mg) for immune support, and selenium (24 mcg) as an antioxidant.
Dietary Considerations:
- Allergen Information: Beef is not a common allergen, but it’s important to note that some individuals may have sensitivities or allergies to specific meats.
- Dietary Preferences: This beef cut is suitable for those following high-protein, low-carb, and keto diets. It’s also a great option for individuals looking to increase their iron intake or those needing to boost muscle mass.
Advice for Preparation:
When preparing lean beef, it is best to avoid excessive cooking methods that may add unhealthy fats or calories, such as frying. Instead, consider grilling, broiling, or roasting to retain its natural flavor and nutrients. Lean beef can be paired with a variety of vegetables or used in stews, salads, or stir-fries, making it an ideal addition to a healthy, balanced diet.
Conclusion:
This lean, fat-free beef cut is a nutritious and versatile ingredient for a variety of dishes. It offers high-quality protein, low fat, and a range of essential vitamins and minerals, making it an excellent choice for those seeking to maintain a healthy lifestyle. Whether incorporated into a hearty stew, grilled to perfection, or used in a savory stir-fry, lean beef provides a satisfying and nutritious meal option.
