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Nutrition facts Beef

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U.S. Department of Agriculture, Agricultural Research Service, 2010. USDA National Nutrient Database for Standard Reference, Release 23. Nutrient Data Laboratory Homepage. www.ars.usda.gov/ba/bhnrc/ndl * A 3-oz serving of lean beef provides approximately 17 percent of the highest adequate intake for choline (550 mg). Dietary Reference Intakes, Institute of Medicine of the National Academies, National Academies Press, Washington, DC, 2006. Guidance for Industry, A Food Labeling Guide. U.S. Department of Health and Human Services, Food and Drug Administration, Center for Food Safety and Applied Nutrition, October 2009.

It’s easier than you think to build a healthful diet with beef. You may be surprised to hear that a 3-oz serving of lean beef (about the size of a deck of cards), has about 150 calories on average and is a good or excellent source of 10 essential nutrients like zinc, iron and B vitamins.

Perhaps most importantly, a single serving of beef provides nearly 50 percent of the Daily Value for protein. Studies suggest that protein promotes satiety, so you’ll feel full longer and satisfy cravings faster. Evidence shows protein can help in maintaining a healthy weight, building muscle and fueling physical activity – all of which play an important role in a healthful lifestyle and disease prevention.

Lean beef is also the perfect partner for your favorite fruits, vegetables and whole grains, making it even easier to build a colorful, nourishing and balanced meal. Eating lean beef as part of a healthy diet and active lifestyle results in positive benefits like improved nutrient intakes and overall diet quality and may promote weight loss.


Lean beef

nutrition_facts_lean_beefThere are more than 29 cuts of beef that meet US government guidelines for “lean,” including T-Bone, Tenderloin, Top Sirloin and 95% lean Ground Beef. Lean is defined as:

  • less than 10 g total fat
  • 4.5 g or less saturated fat
  • less than 95 mg cholesterol

Fats

nutrition_facts_fatsNinety percent of the total and saturated fat in the American diet comes from foods other than beef. And lean beef contributes less than 5 percent of the total calories and saturated fat in the American diet. Beef is just like most other foods that contain fat – it has a fatty acid package containing various amounts of saturated fat, monounsaturated fat and polyunsaturated fat.

On average, a third of the saturated fat in beef is stearic acid, the same fat found in chocolate that has been recognized for its health benefits.

Studies consistently show that stearic acid has a neutral effect on blood cholesterol levels in adults. More than half of the remaining fatty acids in beef are monounsaturated, the same heart-healthy kind found in olive oil, which has been shown to improve blood cholesterol levels.


Lean cuts Calories Total fat (g) Satured fat (g) Cholesterol (mg)
Beef eye round 141 4,0
1,5 59
Beef top round 169 4,3
1,5 76
Beef tip round 149 5,0
1,8 69
Beef top sirloin 162 8,0
2,2 76
Beef top loin 168 7,1
2,7 65
Beef ternderloin 175 8,1
3,0 71

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