
The calories in a cut of beef can vary depending on how the meat is cooked and which part of the animal it is from. Learn how to portion-control by taking a look at its nutritional facts.
Beef is a healthy source of protein and contains a slew of nutrients that can fend off certain ailments. Not only is it a rich source of iron, too, but it contains two vital components―creatine and carnitine. These two crucial nutrients supply the body, especially the muscles, with energy. While beef is touted for its power-building properties, it is, nonetheless, a meat that must be eaten in moderation.
While it does contain high traces of cholesterol, this kind of meat is best consumed without traces of visible fat. When it comes to portion control, eating it in small quantities over the course of a week is recommended, that is, 70 g a day (500 g a week). For those of you who work out regularly, eating beef a couple of times a week can help build and repair muscle mass.
Nutritional Chart of Beef
Beef contains a generous supply of nutrients, making it a favorable red meat option. We’ve picked three kinds of beef cuts and their nutritional data; you’ll notice that the values vary depending on how lean each kind is.
Ground Beef (70% lean meat/30% fat, raw) Serving: 1 lb |
|
Calories | 1,506 |
Sodium | 304 mg |
Saturated Fat | 51.207 g |
Sugars | 0 g |
Trans Fat | 8.283 g |
Calcium | 109 mg |
Dietary Fiber | 0 g |
Cholesterol | 354 mg |
Potassium | 989 mg |
Protein | 65.09 g |
Tenderloin Steak (raw) Serving: 1 lb |
|
Calories | 1,123 |
Sodium | 227 mg |
Saturated Fat | 33 g |
Sugars | 0 g |
Calcium | 38 mg |
Dietary Fiber | 0 g |
Cholesterol | 139 mg |
Potassium | 495 mg |
Protein | 32.16 g |
Top Sirloin Steak (raw) Serving: 608 g |
|
Calories | 1,223 |
Sodium | 316 mg |
Saturated Fat | 31 g |
Sugars | 0 g |
Calcium | 146 mg |
Dietary Fiber | 0 g |
Cholesterol | 456 mg |
Potassium | 1915 mg |
Protein | 123.42 g |
Health Benefits of Beef
- Good source of vitamin B6 and vitamin B12 that are both needed to convert dangerous chemicals like homocysteine into molecules that don’t pose as a threat.
- Lean beef is rich in zinc and protects blood vessels from damage which could lead to atherosclerosis.
- It is a rich source of protein.
- It helps reduce inflammation caused by rheumatoid arthritis and asthma, by producing antioxidants like glutathione peroxidase (through selenium) that protect the body from free radicals.
- Aids the immune system.
- Rich in B-complex vitamins.
- Rich in omega-3 fatty acids which may help counter the effects of heart disease.
- Since it is rich in phosphorus, consuming beef helps build strong bones and teeth.
- The iron present in beef eliminates fatigue, since it helps carry oxygen in the blood to the muscles and cells.
Things to Bear in Mind
Beef may be helpful in more ways than one, but there are factors to consider when consuming it.
- Due to the presence of tetracycline and penicillin, people may experience an allergic reaction.
- If not cooked properly, beef can contain harmful bacteria, viruses, and parasites. Therefore, it is important to cook it thoroughly like in an oven to ensure it is well done.
- The risk of heart disease can increase because of the beef’s high levels of saturated fat and cholesterol.
- It can raise the risk of colon and rectum cancer.