1 Piece (excluding Refuse) (yield From 1 Lb Raw Meat With Refuse) Beef Retail Cuts Composite (Lean Only, Trimmed to 1/4" Fat, Choice Grade, Cooked) provides 502 calories, making it a great source of energy for a balanced diet. But, what’s even better is that lean beef cuts are also high in nutrients that are essential for good health. Here’s what you need to know to make this nutritious protein-rich food part of your daily meals.

Beef is an excellent source of high-quality protein, essential minerals and vitamins like zinc, iron, vitamin B12, and selenium. When you trim the fat, lean beef cuts are also low in calories and carbohydrates, making them a good choice for weight management diets.

In this article, we'll explore some tips and strategies for cooking, choosing the right grade of beef, trimming fat, and watching portion sizes to make the most of the benefits of lean beef.

High in Protein

Lean beef cuts are an excellent source of high-quality protein, which is essential for building and repairing your body's tissues. Protein is also filling and helps control hunger cravings, which makes it a great food choice for weight management diets. A 3-ounce serving of cooked beef provides about 25 grams of protein, which is about half of the daily recommended protein intake for most people. By including lean beef in your diet, you can meet your protein needs and enjoy a variety of delicious dishes.

Low in Carbohydrates

Lean beef cuts are naturally low in carbohydrates and can help you maintain healthy blood sugar levels. They are a good choice for people who follow low-carb or ketogenic diets. A 3-ounce serving of cooked beef has less than 1 gram of carbohydrates, which is negligible compared to other protein-rich foods.

Rich in Vitamins and Minerals

Besides being high in protein, lean beef is also rich in essential vitamins and minerals. These nutrients are important for overall health and well-being and play a vital role in many bodily functions. For example, beef is an excellent source of iron, which is essential for the formation of red blood cells that carry oxygen throughout your body. A 3-ounce serving of cooked beef provides about 15% of the daily recommended value of iron. Beef also provides other vitamins and minerals like zinc, vitamin B12, and selenium, which are important for maintaining healthy skin, hair, and nails, among others.

Moderate in Calories

Although beef is often associated with high calories, lean beef cuts are moderate in calories when you trim off the visible fat. This makes them a good choice for weight management diets or people who want to maintain a healthy weight. A 3-ounce serving of cooked lean beef provides about 150-200 calories, depending on the specific cut.

Good Source of Iron

Iron is an essential mineral that plays a critical role in many bodily functions, including the formation of red blood cells and oxygen transport. Iron deficiency is common, especially among women, and can lead to anemia, fatigue, and other health problems. Lean beef cuts are an excellent source of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. By including lean beef in your diet, you can boost your iron intake and prevent iron deficiency.

Healthy Fat Content

Although beef contains some saturated fat, lean beef cuts are generally low in fat when you trim off the visible fat. They also provide healthy unsaturated fats that are important for heart health. The American Heart Association recommends choosing lean beef cuts that have no more than 5 grams of fat and 2 grams or less of saturated fat per 3-ounce cooked serving. Some good choices include round, sirloin, and flank steaks, as well as 95% lean ground beef.

Cooking Method Matters

The way you cook beef can affect its nutritional value and flavor. Here are some tips to cook lean beef cuts:

• Grill, broil, or roast your beef to minimize added fat and get a delicious seared flavor.
• Avoid frying or deep-frying beef, which can add unwanted calories and unhealthy fats.
• Use herbs, spices, and healthy oils like olive oil to add flavor and nutrition to your beef dishes.
• Don't overcook your beef, which can damage its protein and nutrient content. Cook it to medium-rare or medium for the best texture and flavor.

Grades of Beef Matter

The USDA assigns beef grades based on the meat's marbling, tenderness, and flavor. The highest grades are prime and choice, followed by select and standard grades. Prime and choice grade beef cuts have more marbling, which means they are more tender and flavorful than select or standard cuts. They are also generally more expensive. To get the maximum nutritional and flavor benefits from your lean beef cuts, choose prime or choice grade beef cuts whenever possible.

Trimming Fat is Important

Trimming the visible fat from your lean beef cuts is important for reducing their overall fat and calorie content. Here are some tips for trimming fat:

• Cut off any visible fat or connective tissue from your beef cuts using a sharp knife.
• Remove the skin from poultry or other meats to reduce their fat content.
• Avoid marinating your beef in high-fat sauces or dressings, which can add unwanted calories.
• Choose low-fat cooking methods like grilling, broiling, or baking to minimize added fat and calories.

Watch Portion Sizes

Although lean beef is a nutritious food, it's important to watch your portion sizes to avoid overeating and getting too many calories. A 3-ounce serving of cooked beef is about the size of a deck of cards or the palm of your hand. Most people should aim for 4-6 ounces of cooked lean beef per day, depending on their calorie and protein needs.