Beef chuck is a popular choice for many delicious dishes, but how does it measure up in the nutrition department? One pound of beef chuck at a lean cut with 0" fat and cooked through braising contains approximately 871 calories. Here's everything you should know about beef chuck's nutrient content:

In terms of macronutrients, beef chuck is very rich in protein, while being relatively low in carbohydrates with almost no fiber. It also contains a notable amount of fat- most notably saturated fat. Additionally, beef chuck provides a significant source of several important micronutrients.

In this article, we'll take a closer look at what makes beef chuck a nutritious and delicious choice, detailing all its essential minerals and vitamins.

Calorie Content of Beef Chuck

As previously mentioned, one pound (454g) of beef chuck contains approximately 871 calories. This amount can vary depending on the preparation method and fat content, but in general, beef chuck is a relatively high-calorie food, making it more suitable for those who require higher energy intakes. Since calorie requirements differ from person to person, it's important to keep this in mind when planning meals. Most people will typically aim for around 2,000 calories per day, but those who are more active or require more energy may need to consume more than this. Overall, it can still be included in a healthy diet when consumed in moderation and combined with other nutrient-rich foods.

Protein Content of Beef Chuck

One of the standout macronutrients present in beef chuck is protein. This nutrient plays an essential role in the body, building and repairing tissues, regulating hormones, and producing enzymes. One pound of beef chuck packs in around 78g protein, making it an excellent protein source for those who consume meat. While it is possible to meet protein needs through plant-based sources, animal sources tend to offer a more complete range of essential amino acids that the body cannot produce on its own. Therefore, those who consume meat products can consider beef chuck a beneficial and tasty way to get the protein they need. It's important to keep in mind that protein needs can vary depending on a person's age, weight, and activity level. The average adult requires around 0.8 grams of protein per kilogram of body weight per day, but this can increase for those who are more active or engaging in muscle-building exercises.

Fat Content of Beef Chuck

While beef chuck is an excellent protein source, it does contain a notable amount of fat, and one pound of beef chuck contains around 62.4g fat overall. Most of this fat is saturated fat, making it a less desirable option for those looking to lower their intake. Saturated fat has been regularly linked to increased risk of heart disease, so individuals with heart health concerns or high cholesterol levels should consume beef chuck in moderation. That being said, it's not necessary to completely eliminate it from a healthy diet- just be mindful of portion sizes and frequency of consumption.

Iron Content of Beef Chuck

Beef chuck is also a rich source of several micronutrients, including iron. Iron is essential in the body for oxygen transport, immune system regulation, and red blood cell formation. One pound of beef chuck contains around 6.8mg iron, which is over one-third of the recommended daily intake for adults. While iron is present in many foods, it can be harder to obtain through plant-based sources due to differences in bioavailability. Therefore, meat products like beef chuck can be especially beneficial for those who require higher iron intakes, such as pregnant or menstruating individuals.

Calcium Content of Beef Chuck

While beef chuck is not typically thought of as a high-calcium food, it still does contain some calcium. Calcium is essential for maintaining strong bones and teeth and also plays a role in nerve, muscle, and hormone function. One pound of beef chuck provides around 43mg calcium, which is a relatively small amount considering the recommended daily intake is 1,000mg for most adults. However, this can still be a small contribution to calcium intake and can be particularly beneficial for individuals who cannot or choose not to consume dairy products.

Phosphorus Content of Beef Chuck

Phosphorus is another essential mineral present in beef chuck, playing a crucial role in bone health, energy metabolism, and cell function. One pound provides around 936mg phosphorus, which is almost one-third of the recommended daily intake. While phosphorus is present in a variety of foods, those with higher protein content, like beef chuck, tend to offer the most bang for your buck. Overall, consuming beef chuck alongside other phosphorus-rich foods like dairy products, nuts, and seeds can help support overall health.

Potassium Content of Beef Chuck

Potassium is an essential mineral involved in several bodily functions, including heart health, fluid balance, and nerve function. While beef chuck isn't the most significant dietary source, it still provides around 1.5g potassium per pound, which is a decent contribution to daily intake. Most adults require around 2,500-3,000mg potassium daily, and consuming potassium-rich foods like beef chuck alongside other sources like bananas, avocados, and sweet potatoes can help meet this need.

Zinc Content of Beef Chuck

Zinc is an essential mineral involved in immune system function, protein synthesis, and wound healing. One pound of beef chuck provides around 9mg zinc, which is over half the recommended daily intake for most adults. While zinc is present in many foods, meat products like beef chuck tend to offer higher bioavailability, making it an efficient way to meet daily needs. Those who follow plant-based diets may have a more challenging time obtaining zinc and may need to supplement or consider alternative food sources to meet their needs.

Vitamin B12 Content of Beef Chuck

Vitamin B12 is an essential nutrient responsible for nerve health, DNA synthesis, and red blood cell formation. One of the most abundant dietary sources is animal products like beef chuck, with one pound providing almost 6.5mcg vitamin B12. Since plant-based sources cannot provide vitamin B12 on their own, those who follow vegetarian or vegan diets need to consider fortified products or supplements to meet their needs. It's also essential to note that vitamin B12 absorption can decline with age, so older individuals may need to pay closer attention to their intake.

Cholesterol Content of Beef Chuck

One important factor to consider in beef chuck is its cholesterol content. One pound contains around 268mg cholesterol, which is over the recommended daily intake for most adults. While previous studies have suggested that dietary cholesterol may not impact blood cholesterol levels as much as previously thought, those with heart health concerns or high cholesterol levels should be mindful of their intake. Overall, beef chuck can still be included in a healthy and balanced diet in moderation, paired with other beneficial foods like fruits, vegetables, and whole grains.