If you're a beef lover but concerned about health, you're in luck. A 3 oz beef retail cuts composite (lean only, trimmed to 1/2" fat, prime grade, cooked) contains only 214 calories. That's good news for those watching their calorie intake but still want to satisfy their beef cravings.

Not only is this beef cut lean and low in calories, it's also high in protein. A 3 oz serving provides up to 23 grams of protein that is essential for growth and repair of body tissues.

Let's explore more about this beef cut and learn about its nutritional value, cooking instructions, health benefits, serving suggestions, and more.

Calorie Content

A 3 oz beef retail cuts composite (lean only, trimmed to 1/2" fat, prime grade, cooked) contains 214 calories. This makes it a healthier option compared to other beef cuts that can have up to 400 calories in the same amount.

Fat Content

As the name suggests, this beef cut is lean with only 1/2" fat trim. A 3 oz serving provides up to 8 grams of total fat, of which only 3 grams are saturated fat. This makes it a healthier choice than other beef cuts that can have up to 30 grams of total fat in the same amount.

Protein Content

A 3 oz serving of this beef cut provides up to 23 grams of protein. Protein is essential for muscle building, repair, and maintenance of body tissues. It also plays a vital role in the production of enzymes, hormones, and antibodies.

Vitamin and Mineral Content

This beef cut is a rich source of essential vitamins and minerals. A 3 oz serving provides up to 16% of the daily value of iron, which is necessary for oxygen transport in the body. It also contains other important minerals like zinc and selenium, which are essential for immune function and antioxidant defense.

Cooking Instructions

To cook this beef cut, you can either grill, roast, or broil it. It's recommended to marinate it beforehand to add flavor and tenderize the meat. You can also season it with herbs and spices to enhance its taste. Cook the beef to internal temperature of 145°F for medium-rare, 160°F for medium, or 170°F for well done. Let it rest for a few minutes before slicing and serving.

Health Benefits

This beef cut is an excellent source of high-quality protein, iron, and essential vitamins and minerals. It can help build and repair body tissues, boost immunity, and prevent iron-deficiency anemia.

Serving Suggestions

You can serve this beef cut as a main dish or a protein-rich topping on salads, sandwiches, and wraps. It also pairs well with side dishes like roasted vegetables, rice, or mashed potatoes.

Difference between Prime Grade and Other Grades

Prime grade beef is the highest quality grade, which comes from young, well-fed cattle. It has abundant marbling that makes the meat tender, juicy, and flavorful. It's also the most expensive beef grade and is usually reserved for high-end restaurants and specialty meat shops. Other beef grades include choice, select, standard, commercial, and utility. They have less marbling and are less tender and flavorful than prime grade beef.

Storage Recommendations

Store this beef cut in the refrigerator at 40°F or below. If you're not planning to cook it within 2-3 days, you can freeze it for up to 6 months. Thaw it in the refrigerator overnight before cooking.

Buying Tips

Look for 3 oz beef retail cuts composite (lean only, trimmed to 1/2" fat, prime grade, cooked) at your local grocery store or specialty meat shop. Make sure it has a bright red color and no signs of discoloration or grayish-brown hue. Avoid beef cuts that appear dry or have a foul odor, as they may be spoiled or past their prime.