Beef BENEFITS

When most people think of red meat, they probably imagine beef.

There are many different beef products and cuts of beef, ranging from hamburgers to ribeye
steaks.

Nutrition Facts

Here are the nutrient values for ground beef per 100 grams (8).

Nutrient  Amount 
Calories 254 kcal
Carbohydrate 0g
Protein 17.2 g
Fat 20 g
   – Saturated 7.7 g
   – Monounsaturated 8.8 g
   – Polyunsaturated 0.5 g
        – Omega-3 48 mg
        – Omega-6 435 mg
Omega 6 to 3 Ratio 9 : 1
Vitamin A 0% DV
Vitamin C 0% DV
Vitamin D –
Vitamin E 2%
Vitamin K 2%
Thiamin 3% DV
Riboflavin 9% DV
Niacin 21% DV
Vitamin B6 16% DV
Folate 2% DV
Vitamin B12 36% DV
Pantothenic Acid 5% DV
Calcium 2% DV
Iron 11% DV
Magnesium 4% DV
Phosphorus 16% DV
Potassium 8% DV
Sodium 3% DV
Zinc 28% DV
Copper 3% DV
Manganese 1% DV
Selenium 21% DV

It is also important to note that the nutritional properties of beef can vary considerably depending
on the fat content.

For example, a ribeye steak will be much higher in fat (and calories) than a lean cut of meat.

To gain a better idea of how different cuts of beef compare, see this guide to steak varieties and
their nutrient profiles.

Benefits

 Beef contributes large amounts of iron, zinc, and vitamin B12 to the average person’s diet
(9).

 Interestingly, the main fatty acid in beef is none other than oleic acid. If you haven’t
heard of it before, then it’s also the main fat in olive oil (and known as “heart healthy”)
(10, 11).
  Beef contains a wide variety of potentially beneficial compounds that include creatine,
conjugated linoleic acid (CLA), and glutathione (12, 13, 14).

Concerns

 Excessive beef consumption can increase circulating iron to unhealthy levels in some
individuals. These high levels can increase the risk of various cancers and cardiovascular
disease. This risk is especially the case in those with a genetic mutation called
hemochromatosis, which causes over-absorption of heme iron (15, 16).

 Overcooking beef (burning) can lead to the formation of polycyclic aromatic

hydrocarbons (PAHs) and heterocyclic amines (HCAs). Both of these compounds are
carcinogens, but we can minimize their risks by sensibly cooking meat (17, 18).

See this full guide to beef’s benefits for more information.