nutritional benefits of beef · nutritional benefits of beef 8-2 consumers can feel good about...

NUTRITIONALBENEFITS OF BEEF

Funded by The Beef Checkoff

The 1990 National Labeling and Education Act definition of “Lean” is:

“Lean” is less than 10 gramsof total fat, 4.5 grams or lessof saturated fat and lessthan 95 milligrams of cholesterol per serving* and per 100 grams.

*85 grams = 3-ounce cooked portion

NUTRITIONAL BENEFITS OF BEEF

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Consumers can feel good about loving beef because the protein in beef is a powerful nutrient that helps strengthen and sustain their bodies. High quality proteins, like beef, promote optimal health and provide consumers with a naturally nutrient-rich package. The nutrients in lean beef, such as protein, iron and zinc, help people feel satisfied longer and get more nutrition from their calories without sacrificing taste.

THE LEAN BEEF CUTSThe top choices for lean beef cuts areRound, Loin and Chuck. Remembertheir names, and it will be easy todirect consumers toward the top beef cuts that meet the governmentlabeling guidelines for lean.

CHUCKBEEF SHOULDER POT ROAST

BEEF SHOULDER STEAKBEEF CHUCK MOCK TENDER STEAKBEEF SHOULDER PETITE TENDER

BEEF SHOULDER CENTER STEAK (RANCH STEAK)

RIBBEEF RIB STEAK (small end)

BEEF RIBEYE STEAK (small end)

OTHER95% LEAN GROUND BEEF

BRISKETBEEF BRISKET, FLAT HALF

SHANKBEEF SHANK CROSS CUTS

FLANKBEEF FLANK STEAK

ROUNDBEEF TOP ROUNDBEEF EYE ROUNDBEEF ROUND TIP

BEEF BOTTOM ROUNDBEEF SIRLOIN TIP SIDE STEAK

BEEF SIRLOIN TIP CENTERBEEF BOTTOM ROUND (WESTERN GRILLER) STEAK

LOINBEEF TENDERLOIN

BEEF TOP LOIN (STRIP) STEAKBEEF T-BONE STEAK

BEEF TOP SIRLOIN STEAKBEEF TRI-TIP


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Lean: less than 10g of total fat, 4.5g or less of saturated fat and less than 95mg of cholesterol per serving and per 100 grams.Source: U.S. Department of Agriculture, Agricultural Research Service, 2007. USDA Nutrient Database for Standard Reference, Release 20. Based on cooked servings, visible fat trimmed.

The cuts included on this page are lean and have less than 200 calories per 3 ounce serving.

Lean: less than 10g of total fat, 4.5g or less of saturated fat and less than 95mg of cholesterol per serving and per 100 grams.Source: U.S. Department of Agriculture, Agricultural Research Service, 2007. USDA Nutrient Database for Standard Reference, Release 20. Based on cooked servings, visible fat trimmed.

Twenty-nine Ways to Love Lean Beef

There are 29 cuts oflean beef with a totalfat content that fallsbetween a skinlesschicken breast andskinless chicken thighwhen comparingcooked 3-ounce servings.

*Cuts combined forillustration purposes.

0.9 g sat. fat

1.4 g sat. fat

1.6 g sat. fat

1.7 g sat. fat

1.9 g sat. fat

1.9 g sat. fat

2.3 g sat. fat

1.9 g sat. fat

1.9 g sat. fat

1.9 g sat. fat

1.8 g sat. fat

2.1 g sat. fat

2.2 g sat. fat

2.4 g sat. fat

2.6 g sat. fat

2.6 g sat. fat

2.4 g sat. fat

2.7 g sat. fat

3.0 g sat. fat

2.6 g sat. fat

Skinless Chicken Breast

Eye Round Roast and Steak*

Top Round Roast and Steak*

Bottom Round Roast and Steak*

Top Sirloin Steak

Brisket, Flat Half

95% Lean Ground Beef

Round Tip Roast and Steak*

Round Steak

Shank Cross Cuts

Chuck Shoulder Pot Roast

Sirloin Tip Center Roast and Steak*

Chuck Shoulder Steak

Top Loin (Strip) Steak 2.3 g sat. fat

Shoulder Petite Tender and Medallions*

Flank Steak

Shoulder Center (Ranch) Steak

Tri-Tip Roast and Steak*

Tenderloin Roast and Steak*

T-Bone Steak

Skinless Chicken Thigh

3.0 g total fat

4.0 g total fat

1.6 g sat. fatSirloin Tip Side Steak 4.1 g total fat

4.6 g total fat

4.9 g total fat

4.9 g total fat

5.1 g total fat

5.1 g total fat

5.3 g total fat

5.3 g total fat

5.4 g total fat

5.7 g total fat

5.8 g total fat

1.9 g sat. fat

Bottom Round (Western Griller) Steak

6.0 g total fat

6.0 g total fat

6.0 g total fat

6.1 g total fat

6.3 g total fat

6.5 g total fat

7.1 g total fat

7.1 g total fat

8.2 g total fat

9.2 g total fat

Provided by The Beef Checkoff

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Popular Beef CutsAre Leaner ThanYou ThoughtWe all know beef tastes great, but didyou know it’s good for you too? In fact,many of the most popular cuts of beefmeet government guidelines for lean.And all beef provides that extra nutrientboost to help you get through the day.

A 3-ounce serving of lean beef (179 calories) contributes less than 10 percent of calories to a 2,000-calorie diet,

yet it supplies more than 10 percent of the Daily Value for:

Choose Your Calories by the Company They Keep

U.S. Department of Agriculture, Agricultural Research Service, 2007. USDA Nutrient Database for Standard Reference, Release 20.Nutrient Data Laboratory homepage www.ars.usda.gov/ba/bhnrc/ndl

Beef is an Excellent Sourceof these nutrients

51%

38%37%

26%

20%17%

15% 14%

PROTEIN

ZINC

B12

SELENIUM

PHOSPHORUS

NIACIN

B6IRON 12%

RIBOFLAVIN

Beef is a Good Sourceof these nutrients

Popular lean beef cuts chosen atrestaurants:1

� Sirloin Steak

� Tenderloin (Filet Mignon or medallions)

� Top Loin (Strip or New York) Steak

� T-Bone Steak

� Petite Tender

Popular lean beef cuts chosen atgrocery stores:2

� Top Round Steak

� Bottom Round Roast

� Top Sirloin Steak

� Top Loin Steak

1. Usage and Volumetric Assessment ofBeef in Foodservice, Technomic Inc.,2007 and USDA Nutrient Database forStandard Reference, Release 20, 2007.

2. FreshLook Marketing, 1st Quarter, 2007.


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BEEF’S BENEFICIALNUTRIENTSWhen it comes to nutrition, beef has a competitive edge over other foods.Beef is a naturally nutrient-rich sourceof nine essential nutrients includingzinc, iron, protein and B vitamins.Check out the side-by-side nutrientequivalents of beef versus other foods.Beef outperforms the competition!

DISCOVER THE POWEROF PROTEINA substantial body of evidence showsprotein can help in maintaining ahealthy weight, building muscle andfueling physical activity, all of whichplay an important role in a healthfullifestyle and disease prevention.


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BEEF NUTRIENTSNutrient Benefits Rank

Protein � Builds muscle #1 food source� Fuels healthy and active lifestyles

at all ages� Provides energy� Prevents diabetes and obesity� Manages weight� Adds satiety/fullness

Zinc � Key to cognitive health #1 food sourcethroughout life

� Builds muscles� Maintains immune system� Heals wounds

Iron � Key to cognitive health #3 food source throughout life (behind fortified cereal

� Provides energy by carrying and grains)oxygen to cells and muscles

� Prevents anemia

B Vitamins � Key to cognitive health #1 food source for B12(includes B6, B12, throughout lifethiamin, riboflavin � Helps release energy from foods #2 food source for and niacin) � Produces red blood cells vitamin B6

� Promotes healthy skin and vision� Maintains normal appetite and #3 food source for niacin

nervous system� May help prevent stroke and

heart disease

ZINC 3-ounce lean beef =

Vitamin B12 3-ounce lean beef =

IRON 3-ounce lean beef =

RIBOFLAVIN 3-ounce lean beef =

Vitamin B6 3-ounce lean beef =

131/2 (3-ounce) servings of salmon

71/2 (3-ounce) skinless chicken breasts

23/4 cups of raw spinach

41/2 (3-ounce) servings of white tuna meat

61/2 cups of raw spinach

Source: U.S. Department of Agriculture, Agricultural Research Service, 2007. USDA Nutrient Database for Standard Reference, Release 20. Based on a cooked serving of beef, visible fat trimmed, the average of the 29 cuts of beef which meetgovernment guidelines for “lean.”

Beef’s Competitive Advantage

154 calories

154 calories

154 calories

154 calories

154 calories

2,363 calories

1,050 calories

19 calories

491 calories

46 calories


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BEEF

Daily Value* 2000 65 20 300 50 18 15 1.5 1.7 20 2 10 6

Bottom Round Roast and Steak 139 4.9 1.7 64 23.8 2.0 4.1 0.05 0.13 4.3 0.3 0.5 1.3

95% Lean Ground Beef 139 5.1 2.3 65 21.9 2.4 5.5 0.04 0.15 5.3 0.3 0.5 2.6

Eye Round Roast and Steak 144 4.0 1.4 53 25.3 2.1 4.3 0.06 0.14 4.5 0.3 0.5 1.4

Sirloin Tip Side Steak 143 4.1 1.6 68 24.7 2.4 6.2 0.06 0.17 5.0 0.5 0.7 3.6

Chuck Shoulder Pot Roast 147 5.7 1.8 60 22.4 2.6 5.4 0.08 0.21 2.9 0.2 N/A 2.6

Round Tip Roast and Steak 148 5.3 1.9 75 23.4 2.0 4.0 0.05 0.13 4.2 0.3 0.5 1.3

Sirloin Tip Center Roast and Steak 150 5.8 2.1 65 23.1 2.1 5.8 0.05 0.18 4.4 0.4 0.6 2.7

Shoulder Petite Tender and Medallions 150 6.1 2.4 66 22.3 2.2 4.5 0.07 0.23 4.4 0.5 0.7 4.4

Round Steak 154 5.3 1.9 66 24.8 2.3 4.0 0.09 0.19 3.6 0.3 0.3 2.7

Bottom Round (Western Griller) Steak 155 6.0 2.2 65 23.4 2.5 4.3 0.06 0.18 6.4 0.6 0.7 3.4

Shoulder Center (Ranch) Steak 155 6.5 2.4 65 22.4 2.4 6.0 0.06 0.25 4.5 0.5 0.7 4.2

Top Sirloin Steak 156 4.9 1.9 49 26.0 1.7 4.9 0.07 0.13 7.4 0.6 0.5 1.5

Top Round Roast and Steak 157 4.6 1.6 61 27.1 2.3 4.7 0.06 0.15 4.9 0.4 0.5 1.5

Tri-Tip Roast and Steak 158 7.1 2.6 61 22.8 1.5 4.2 0.06 0.12 6.7 0.5 0.4 1.3

Flank Steak 158 6.3 2.6 42 23.7 1.5 4.3 0.07 0.12 6.8 0.5 0.5 1.4

Top Loin (Strip) Steak 161 6.0 2.3 56 24.9 1.6 4.6 0.07 0.13 7.1 0.5 0.5 1.4

Chuck Shoulder Steak 161 6.0 1.9 80 24.9 3.2 6.7 0.06 0.22 2.7 0.2 N/A 2.5

Brisket Flat Half 167 5.1 1.9 49 28.2 2.4 6.8 0.06 0.18 4.1 0.3 0.6 2.1

Tenderloin Roast and Steak 170 7.1 2.7 67 24.7 1.6 4.6 0.07 0.13 7.1 0.5 0.5 1.4

Shank Cross Cuts 171 5.4 1.9 66 28.6 3.3 8.9 0.12 0.18 5.0 0.3 0.3 3.2

T-Bone Steak 172 8.2 3.0 48 23.0 3.1 4.3 0.09 0.21 3.9 0.3 0.3 1.9

PORK

Daily Value* 2000 65 20 300 50 18 15 1.5 1.7 20 2 10 6

Top Loin Chop 141 3.6 1.3 65 25.4 0.5 1.8 0.50 0.16 8.8 0.4 0.7 0.6

Tenderloin 159 5.4 1.9 80 25.9 1.2 2.5 0.84 0.33 4.4 0.4 0.8 0.9

Sirloin Chop 181 8.6 3.1 72 24.2 0.9 2.3 0.87 0.32 4.0 0.5 0.7 0.7

Rib Chop 186 8.3 2.9 69 26.2 0.7 2.0 0.95 0.28 5.2 0.4 0.6 0.7

POULTRY

Daily Value* 2000 65 20 300 50 18 15 1.5 1.7 20 2 10 6

Skinless, Boneless Chicken Breast 140 3.0 0.9 72 26.4 0.9 0.9 0.06 0.10 11.7 0.5 0.8 0.3

Skinless, Boneless Turkey Breast 115 0.6 0.2 71 25.6 1.3 1.5 0.04 0.11 6.4 0.5 0.6 0.3

FISH

Daily Value* 2000 65 20 300 50 18 15 1.5 1.7 20 2 10 6

Cod 89 0.7 0.1 47 19.4 0.4 0.5 0.08 0.07 2.1 0.2 0.2 0.9

Light Tuna Canned in Water 99 0.7 0.2 26 21.7 1.3 0.7 0.03 0.06 11.3 0.3 0.2 2.5

Halibut 119 2.5 0.4 35 22.7 0.9 0.5 0.06 0.08 6.1 0.3 0.3 1.2

Salmon 175 10.5 2.1 54 18.8 0.3 0.4 0.29 0.12 6.8 0.6 1.3 2.4

Nutrient Bang for Your Calorie BuckTOTAL SAT. PANTOTHENIC

3-OUNCE CALORIES FAT FAT CHOLESTEROL PROTEIN IRON ZINC THIAMIN RIBOFLAVIN NIACIN B6 ACID B12COOKED SERVING (g) (g) (mg) (g) (mg) (mg) (mg) (mg) (mg) (mg) (mg) (mcg)

*Daily Value based on a 2,000-calorie intake for adults and children 4 or more years of age. Source: U.S. Department of Agriculture, Agricultural Research Service, 2007.USDA Nutrient Database for Standard Reference, Release 20. Based on a cooked serving, visible fat trimmed.


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8-9Funded by The Beef Checkoff

© 2003, revised 2008. Cattlemen’s Beef Board & National Cattlemen’s Beef Association

For more information visit BeefRetail.org

MyPyramidThe USDA MyPyramid Planencourages consumers to make wise food decisions inorder to get the most nutritionout of their calories and to find their balance between food and exercise. MyPyramidrecommends choosing lean beef from the “Meat and Beans”group as part of a balanced diet. For more information about MyPyramid, visit MyPyramid.gov.

nutritional benefits of beef · nutritional benefits of beef 8-2 consumers can feel good about...

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