Beef can make an excellent addition to your diet – as long as you keep a close eye on the portion size and cut. Beef is also an great protein source rich in iron, zinc, and vitamins B6 and B12.
The calories in beef can vary significantly depending on the cut. To keep the calories in beef as low as possible choose the leanest cuts of meat. The fat content of beef cuts can vary enormously.
Calories in Beef Depend on the Cut
Cuts of beef high in calories will have heavy “marbling”, that is white flecks of fat within the meat muscle. You need to be particularly vigilant when eating out.Restaurants often select these fatty cuts of beef, as there are tender and full of flavor. Therefore, select high quality cuts of beef, which are lean cuts of beef with very little “marbling” and contain little fat and are low on calories. If you can go for “extra lean” cuts of beef.
Basically, the cut of beef indicates its location on the steer. Beef from the ribs or shoulder have the highest fat content, while meat from the round or behind is the leanest.
Choose cuts of beef that contain the words “round” or “loin” in the name, as it means that it contains as little as 3 grams of fat per 3-oz. portion of beef after it is trimmed and cooked. The cut of the beef should on the label. However, if you are uncertain of the cut, simply check with the butcher.
Remember to cut away any visible fat on the beef cut before cooking. This alone can reduce the fat content by around half.
3.5-ounce serving (100 grams) | Beef Cuts | |
|---|---|---|
| Lean beef | Beef contains less than:
| 95% lean ground beef Arm pot roast Chuck shoulder roast Round steak Shoulder steak Strip steak Tenderloin steak T-bone steak |
| Extra-Lean beef | Beef contains less than:
| Bottom round roast Eye of round roast Mock tender steak Top round steak Top sirloin steak |
