Beef, brisket, flat half, boneless separable lean only, trimmed to 0" fat, all grades, raw

Beef brisket is a primal cut of beef taken from the lower chest or breast of cattle, historically prized in European, Texan, and Jewish culinary traditions for slow cooking and smoking. This cut is composed of two main muscles: the flat (leaner) and the point (fattier) muscles. The flat half — the focus of this reference page — is the leaner section with less intermuscular fat, making it one of the more nutrient‑dense and lower‑fat portions of brisket. The term “boneless separable lean” refers to trimming all visible fat and removing the bone, yielding clean muscle tissue that is rich in protein. Although brisket is often prepared as a slow‑cooked barbecue staple, in its raw form it has been documented by the USDA in their FoodData Central database with FDC ID 168656, providing detailed nutrient values. Beef cattle are raised globally, but the United States, Brazil, and China are among the largest producers and consumers of beef brisket. Cattle breeds, feed composition, and animal husbandry practices influence brisket’s fat content, texture, and flavor. Grass‑fed cattle, for example, tend to produce leaner brisket with a higher proportion of omega‑3 fatty acids and antioxidant precursors compared with grain‑fed cattle. Yet, regardless of feeding practice, beef brisket remains an important source of complete protein and essential micronutrients due to its rich profile of amino acids and bioavailable minerals. Culinary variations range from slow‑smoked Texan-style brisket to braised brisket in Jewish cuisine, where the meat is cooked low and slow to break down connective tissue and deliver tender results. The lean flat cut specifically is prized by health‑conscious home cooks who want the robust flavor of brisket without the higher fat content found in the point muscle.

The nutrition profile of lean raw beef brisket reflects its role as a dense source of essential nutrients, particularly high‑quality protein and micronutrients critical for human health. In a 100‑gram raw serving, brisket provides 21.47 g of protein, making it a valuable source of complete amino acids including leucine, isoleucine, and valine that are important for muscle protein synthesis and metabolic regulation. Protein from beef is considered complete because it includes all essential amino acids in proportions suitable for human needs. Beyond protein, this lean brisket delivers 5.11 g of total fat, including 1.844 g of saturated fat and 0.202 g of trans fat, which are naturally occurring in animal tissues. While saturated fats have been scrutinized for cardiovascular health implications, when consumed in lean forms and balanced with unsaturated fats from plant sources, they can be part of a varied diet. The cut also contains 67 mg of cholesterol per 100 g, a factor to consider for individuals managing cholesterol levels. Brisket’s carbohydrate content is effectively zero, which explains its compatibility with ketogenic and low‑carb diets that emphasize minimal carbs. Micronutrient content is a standout feature of beef brisket. It supplies 2.06 mg of iron, a bioavailable heme form that significantly contributes to daily iron requirements and helps prevent iron‑deficiency anemia. Iron from beef is more readily absorbed compared with non‑heme iron from plant sources, especially when consumed with vitamin C–rich foods that enhance absorption. The cut also provides 5.21 mg of zinc, essential for immune function and wound healing, and 24.6 µg of selenium, a trace element that supports antioxidant defenses and thyroid function. Other B vitamins are present, including 0.622 mg of vitamin B‑6, 1.81 µg of vitamin B‑12, 0.165 mg of riboflavin, and 6.353 mg of niacin, all contributing to energy metabolism and nervous system health. Potassium (362 mg) supports fluid balance and cardiovascular function, while small amounts of magnesium, phosphorus, and choline round out the profile. The nutrient density of lean beef brisket means that it can offer significant contributions to daily recommended intakes when included in balanced meals.

Beef brisket’s nutrient composition supports several health benefits when consumed appropriately within a balanced diet. 1. Supports Muscle Growth and Maintenance: The high‑quality protein in brisket provides all essential amino acids, including branched‑chain amino acids like leucine, which stimulate muscle protein synthesis — a key factor for athletes and older adults seeking to preserve lean body mass. Studies in elderly populations suggest that protein and amino acids from beef may improve physical function and reduce age‑related muscle loss. 2. Enhances Iron Status: Beef is an excellent source of heme iron, which the body absorbs more efficiently than non‑heme iron from plants. Adequate iron intake is crucial for oxygen transport, energy levels, and preventing iron‑deficiency anemia, particularly in women of reproductive age and endurance athletes. 3. Provides Bioavailable Zinc: With 5.21 mg of zinc per 100 g, lean brisket significantly supports immune function, DNA synthesis, and wound healing. Zinc is also involved in taste perception and cellular signaling. 4. Contributes B‑Vitamin Support: Beef brisket provides B vitamins — including B6, B12, riboflavin, and niacin — which play vital roles in energy metabolism, neural health, and red blood cell formation. Vitamin B12 is particularly important because it is found almost exclusively in animal foods and is essential for neurological function and DNA synthesis. 5. May Fit Within Heart‑Healthy Eating Patterns: Emerging evidence from meta‑analyses of randomized controlled trials suggests that consuming lean, unprocessed beef does not significantly worsen most traditional cardiovascular risk markers such as total cholesterol and triglycerides compared with lower‑beef diets, although small increases in LDL‑cholesterol have been observed in some analyses. This indicates that lean red meat can be included in moderation within diverse dietary patterns focused on cardiovascular health. While lean brisket can contribute meaningfully to nutritional status, it should be balanced with plant foods high in fiber, antioxidants, and unsaturated fats to optimize overall diet quality and mitigate potential risks associated with higher saturated fat intake.

Despite its nutrient benefits, beef brisket — like all red meats — carries considerations for certain populations. Cardiovascular Risk: Some research indicates that diets very high in red meat can increase LDL‑cholesterol and be associated with higher risk markers for heart disease; thus, individuals with existing cardiovascular conditions or elevated LDL may need to monitor and moderate consumption. Cancer Risk in Context: Red meat is classified by the IARC as a Group 2A probable carcinogen, with associations primarily linked to processed meat and high‑temperature cooking methods that produce carcinogenic compounds such as heterocyclic amines (HCAs). Frequent consumption of heavily charred beef may increase cancer risk, especially colorectal cancer, so cooking methods like braising, stewing, or baking at moderate temperatures are advisable. Type 2 Diabetes Risk: Observational studies link higher red meat intake with increased type 2 diabetes risk, possibly due to associated saturated fat and heme iron impacts on insulin sensitivity. Individuals with prediabetes or metabolic syndrome should prioritize balanced protein sources and consider limiting red meat to moderate levels. Allergies and Sensitivities: While rare, some individuals have red meat allergies (including alpha‑gal syndrome). Anyone with unusual reactions to red meat should consult a healthcare provider. Saturated Fat and Cholesterol: Even lean cuts contain saturated fat and cholesterol, which, if consumed excessively and without adequate fiber from plant foods, may unfavorably influence lipid profiles. This underscores the importance of diet diversity and portion control.

Source: USDA FoodData Central (FDC ID: 168656)