Beef brisket is a flavorful and hearty cut of meat that can be enjoyed in a variety of dishes. A 100-gram serving of flat half, lean only, trimmed to 1/8” fat, cooked, braised beef brisket contains approximately 196 calories. When choosing your portion size, it's important to keep in mind your daily caloric needs and dietary goals without sacrificing flavor or nutrition.

Not only is beef brisket delicious, but it also contains important macronutrients such as protein, fats, and carbs. In this article, we'll discuss the cooking method for this cut of meat, its portion size and serving suggestions, the health benefits it offers, and how it can be incorporated into your diet.

By understanding the nutritional breakdown and health benefits of beef brisket, you can feel confident in adding this flavorful meal to your menu.

Calories and Macronutrients

A 100-g serving of beef brisket contains approximately 196 calories, 29 grams of protein, 8 grams of fat, and 0 carbohydrates. It also contains essential amino acids that your body needs to repair and build muscle, making it a great source of protein for athletes and fitness enthusiasts. While the fat content might seem high, this is a lean cut of meat that can be trimmed to your desired level of fat. The fat that remains in the meat also provides a delicious flavor and moisture to the brisket.

Beef Brisket Cooking Method

To prepare a juicy and tender brisket, it's important to choose the right cooking method. Braising beef brisket is one of the most popular methods, which involves cooking the meat low and slow in liquid until it becomes tender. This can be done on the stove, in the oven, or in a slow cooker. Before cooking, it's important to season the brisket with your preferred spices and herbs, such as salt, pepper, garlic, and paprika. You can also add vegetables such as onion, celery, and carrot to the braising liquid for added flavor. Once the brisket is finished cooking, it should be allowed to rest for a few minutes before slicing it against the grain. This will ensure the meat stays juicy and tender.

Portion Size and Serving Suggestions

The portion size of beef brisket you choose can depend on your daily caloric goals and dietary preferences. As a general guideline, a 3-ounce serving of cooked beef brisket is roughly the size of a deck of cards and contains about 197 calories. Beef brisket can be enjoyed on its own or served over rice, vegetable, or baked potato. It also pairs well with vegetables, salads, and sauces.

Health Benefits of Beef Brisket

In addition to being a good source of protein, beef brisket also contains other important nutrients that your body needs to function properly. For example, it's a rich source of vitamins and minerals such as iron and zinc. It's also a healthier option than other cuts of meat that are high in saturated fats. By choosing a lean cut of beef brisket, you can enjoy a flavorful and nutritious meal without compromising your health goals.

Beef Brisket as a Source of Protein

One of the main benefits of beef brisket is its high protein content. Protein is essential for repairing and building muscles, making it an ideal macronutrient for athletes and fitness enthusiasts. In addition to supporting muscle growth, protein can also help to curb your appetite and reduce your overall calorie intake. This can help support your weight loss goals and improve your body composition.

Iron and Zinc in Beef Brisket

Beef brisket is a good source of iron and zinc, two minerals that play important roles in your body. Iron is essential for the production of red blood cells, while zinc supports immune function and wound healing. By including beef brisket in your diet, you can help ensure you are getting adequate amounts of these important minerals.

Sodium Content in Beef Brisket

One potential concern with eating beef brisket is its sodium content. While sodium is an important nutrient that your body needs to function, consuming too much can increase your risk of high blood pressure and other health issues. To minimize your sodium intake, you can choose a low-sodium beef broth or make your own braising liquid using fresh herbs and spices instead of pre-made seasonings.

Beef Brisket and Weight Management

While beef brisket can be a healthy and nutritious addition to your diet, it's important to keep in mind portion sizes and caloric intake. If you are trying to lose weight or maintain a healthy weight, it's important to monitor your caloric intake and choose lean cuts of meat. Incorporating beef brisket into a well-balanced and calorie-controlled diet can contribute to weight loss by providing a satisfying and flavorful source of protein.

Beef Brisket and Heart Health

While beef brisket is considered a healthier option than other cuts of meat that are high in saturated fats, it still contains some saturated fats that can contribute to heart disease over time. To minimize your risk of heart disease, it's important to choose lean cuts of beef brisket and limit your intake of red meat. You can also incorporate other heart-healthy foods into your diet, such as fruits, vegetables, whole grains, and lean proteins.

How to Incorporate Beef Brisket into Your Diet

Beef brisket can be easily incorporated into a variety of dishes, from tacos to stews to sandwiches. To keep things interesting, try experimenting with different seasonings and herbs to create new flavor profiles. You can also pair brisket with a variety of sides, such as roasted vegetables, brown rice, quinoa, or salad.