Beef lovers, rejoice! If you're looking for a healthy and tasty protein source, 1 oz of beef outside round fits the bill. This lean cut of beef, trimmed to 0" of fat, select grade, cooked and grilled, contains only 47 calories. So, why not add it to your diet? In this article, we'll provide you with all the information you need to know about this cut of beef.
Beyond being low in calories, beef outside round is also high in protein, with one ounce containing 7 grams of protein and only 1 gram of fat. Additionally, it's an excellent source of several essential nutrients, such as iron, zinc, and vitamin B12.
By incorporating beef outside round into your meals, you're providing your body with a healthy dose of vitamins and minerals while avoiding excess calories and fat. Plus, it's easy to prepare and versatile, making it a great option for people with busy lifestyles.
Calories in 1 Oz Beef Outside Round
As mentioned, 1 oz of beef outside round contains only 47 calories, making it an excellent choice for people watching their calorie intake. However, keep in mind that the preparation of the beef can add additional calories, especially if it's cooked in oil or butter. So, be mindful of how you prepare it to keep the calorie count in check.
Protein and Fat Content of Beef Outside Round
Not only is beef outside round low in calories, but it's also high in protein and low in fat. One oz of beef outside round contains 7 grams of protein and only 1 gram of fat, making it an excellent choice for people looking to increase their protein intake or limit their fat consumption. Additionally, beef outside round is a great source of several essential nutrients, such as iron, zinc, and vitamin B12, which are important for overall health and wellbeing.
How to Prepare Beef Outside Round
Beef outside round is easy to prepare and can be used in a variety of dishes. One popular preparation method is grilling, which adds flavor without adding excess calories or fat. To prepare beef outside round for grilling, season it with your preferred spices and cook it on a preheated grill for about 4-6 minutes per side, depending on your desired level of doneness. Other cooking methods for beef outside round include pan-frying, broiling, or roasting. Just be sure not to overcook the beef, as it can become tough and dry.
Nutritional Benefits of Beef Outside Round
In addition to being low in calories and high in protein, beef outside round is also a great source of several essential nutrients. For example, one ounce of beef outside round contains 12% of the recommended daily value (DV) of iron, which is important for oxygen transport in the body. It also provides 8% DV of zinc, which is essential for immune function and wound healing. Additionally, beef outside round is a good source of vitamin B12, which is important for brain health and the production of red blood cells.
Beef Outside Round vs Other Cuts of Beef
Compared to other cuts of beef, beef outside round is relatively lean and low in calories. For example, a 3 oz serving of beef ribeye contains 208 calories and 15 grams of fat, while a 3 oz serving of beef tenderloin contains 157 calories and 7 grams of fat. So, if you're looking for a healthier cut of beef, beef outside round is a great option.
How to Incorporate Beef Outside Round into Your Diet
Beef outside round is a versatile cut of beef that can be used in a variety of dishes. Here are some ideas for incorporating it into your diet:
- Add sliced beef outside round to a salad for extra protein.
- Use beef outside round in stir-fry recipes for a quick and easy meal.
- Grill beef outside round and serve it with your favorite vegetables for a healthy and satisfying dinner.
Possible Health Risks of Consuming Beef Outside Round
While beef outside round is a healthy and nutritious protein source, there are some possible health risks to consider. For example, consuming red meat like beef outside round in large amounts may increase the risk of certain health conditions, such as heart disease and some types of cancer. Additionally, beef outside round may contain harmful bacteria like E. coli or salmonella if it's not cooked properly. So, it's important to consume beef outside round in moderation and to make sure it's cooked to a safe internal temperature.
Storage Tips for Beef Outside Round
To ensure the quality and freshness of your beef outside round, follow these storage tips:
- Refrigerate beef outside round promptly after purchase and use it within 2-4 days.
- Freeze beef outside round if you won't be using it within a few days. It can be stored in the freezer for up to 6 months.
- Thaw frozen beef outside round in the refrigerator overnight before cooking.
Cooking Tips for Beef Outside Round
To ensure your beef outside round is tender and juicy, follow these cooking tips:
- Don't overcook the beef, as it can become tough and dry. Cook it to an internal temperature of 145°F for medium-rare or 160°F for medium.
- Let the beef rest for a few minutes before slicing or serving to allow the juices to redistribute.
- Season the beef with your preferred spices or marinade for extra flavor.
Recipes Using Beef Outside Round
Here are some delicious and healthy recipes using beef outside round:
"By incorporating beef outside round into your meals, you're providing your body with a healthy dose of vitamins and minerals while avoiding excess calories and fat."
5 FAQ About 1 Oz Beef Outside Round (Steak, Lean Only, Trimmed to 0" Fat, Select Grade, Cooked, Grilled)
What is the nutritional value of 1 oz beef outside round?
One ounce of Beef Outside Round contains approximately 47 calories, 8 grams of protein, 1.3 grams of fat, and 0 grams of carbohydrates.
What is the best way to cook Beef Outside Round?
The best way to cook Beef Outside Round is to grill it, as it enhances the flavor and texture. You can also try pan-frying or broiling it.
Is Beef Outside Round a healthy option?
Yes, Beef Outside Round is a healthy option as it is a lean, trimmed cut of beef that is relatively low in calories and fat. It is also a good source of protein and iron.
Can Beef Outside Round be used in a variety of dishes?
Yes, Beef Outside Round can be used in a variety of dishes, such as stir-fries, tacos, salads, sandwiches, and wraps. It is also a good option for meal prepping and adding to soups or stews.
Is it safe to consume Beef Outside Round?
Yes, Beef Outside Round is safe to consume as long as it is cooked properly to the recommended internal temperature of 145°F. It is important to handle raw beef with care and follow safe food handling practices to prevent foodborne illness.