Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised

Beef brisket is a primal cut from the chest (pectoral) muscles of cattle. Unlike loin or rib cuts, brisket supports much of the animal’s weight, giving it a uniquely dense connective tissue structure. For centuries, brisket has been prized in many culinary traditions for its rich flavor and versatility when cooked low and slow. The word “brisket” itself likely comes from the Old Norse “brjósk,” meaning cartilage, referencing the joint and connective tissue in this area. There are two main portions of brisket sold at retail: the flat (leaner, more uniform) and the point (more marbled and flavorful). The cut in this reference page refers to the whole lean portion, trimmed of all external fat before cooking. Brisket is found in many cultural cuisines, from the smoky barbecues of the southern United States to Jewish braised brisket served at holidays. Each tradition values the cut differently but agrees that slow cooking methods—braising, smoking, stewing—are essential to break down collagen into gelatin, transforming tough raw muscle into tender, succulent meat. Historically, cattle ranching and beef production became major agricultural industries in the 19th century U.S., supporting brisket’s rise as an inexpensive, nourishing staple. Today brisket is categorized in USDA databases under "Beef Products" and assigned a unique FoodData Central ID for precise nutrient tracking. The lean-only brisket trim represents a portion where visible external fat has been removed, focusing the profile on protein and essential micronutrients rather than fats. Because the brisket muscle works constantly during the animal’s life, it develops a rich array of amino acids and flavor compounds that chefs and nutritionists value alike. While raw brisket contains substantial connective tissue and requires proper cooking, the lean cooked version offers a nutrient-rich protein source without excessive calories. Brisket’s texture and nutrient density vary noticeably by cut choice and trimming level, which is why both culinary preparation and consumer education matter. For example, brisket trimmed to 0" external fat differs considerably in fat composition and caloric load compared to brisket left with fat or the point half cut. From Texas-style slow-smoked brisket to classic pot-roasts braised in stock and aromatics, this cut’s adaptability has made it a centerpiece of high-flavor, high-protein dishes around the globe. For home cooks and diet planners alike, understanding the history and variations of brisket supports smarter selection and preparation that maximizes both culinary and nutrition outcomes.

In a 100g cooked serving, lean braised brisket delivers 218 kcal, 29.75g protein, and 10.08g total fat, with zero carbohydrates—a classic profile for concentrated animal protein. The protein content provides nearly 60% of daily needs for many adults, with essential amino acids crucial for muscle repair, hormone production, and immune function. The lean brisket’s protein is complete; it contains all nine essential amino acids such as leucine (2.367g), lysine (2.514g), and valine (1.476g), offering strong support for muscle protein synthesis and metabolic health. Fat content in this lean cut is moderate, consisting primarily of monounsaturated fats (4.65g) and saturated fats (3.63g). While saturated fat often draws attention for cardiovascular concerns, moderate amounts in the context of a balanced diet can still fit within heart-healthy patterns when paired with abundant vegetables and whole grains. Brisket also contains trace amounts of polyunsaturated fats (0.3g), including very small levels of omega‑3 fatty acids (e.g., DHA 0.001g), though not enough to substitute for fatty fish as a primary omega‑3 source. Micronutrient analysis shows brisket as a potent source of vitamin B12 (2.6µg) and iron (2.81mg)—nutrients vital for red blood cell formation and oxygen transport. This is particularly relevant for populations at risk of iron deficiency, such as premenopausal women. Additionally, brisket provides zinc (6.89mg), essential for immune function and wound healing. Minerals like phosphorus (241mg) and selenium (24.5µg) support bone health, energy metabolism, and antioxidant defenses. Potassium (285mg) contributes to electrolyte balance and nerve function, and while brisket doesn’t supply vitamin C or fiber, its nutrient density in other areas makes it valuable for omnivorous dietary patterns. Comparatively, lean brisket’s nutrient density surpasses many other protein foods in terms of bioavailable iron and B12 content. For instance, poultry often contains less iron per serving, whereas pulses provide iron with lower bioavailability due to phytates. In ketogenic or low-carb contexts, brisket’s zero carbs and rich protein make it a top choice for maintaining ketosis or satiety. However, individuals monitoring saturated fat intake should balance brisket with plant foods high in unsaturated fats to support lipid profiles.

There is a complex and nuanced body of evidence regarding red meat consumption, including cuts like brisket. Because brisket is unprocessed beef, many health outcomes relate to unprocessed red meat broadly rather than brisket specifically. Lean red meat supplies high-quality protein and essential micronutrients that support multiple physiological processes. 1. Supports Muscle Maintenance and Growth: The protein in brisket is rich in all essential amino acids, which research consistently shows are necessary for muscle protein synthesis and preventing age‑related muscle loss (sarcopenia). Amino acids such as leucine—high in brisket—act as metabolic signals to stimulate muscle growth. 2. Promotes Iron and B12 Status: Red meat delivers heme iron, which is absorbed more efficiently than non‑heme iron in plant foods. Adequate iron prevents anemia, particularly in women of childbearing age, adolescents, and endurance athletes. Similarly, vitamin B12—absent in plants—is crucial for neurologic function and DNA formation. 3. Supports Immune Function: Nutrients like zinc and selenium in brisket contribute to immune competence, antioxidant defenses, and thyroid hormone metabolism. Moderate selenium intake, as provided by brisket, is associated with reduced oxidative stress. 4. Contributes to Satiety and Weight Management: High‑protein foods can enhance satiety compared to lower‑protein choices, potentially aiding weight management when part of a balanced diet. 5. Bioactive Compounds and Overall Diet: Research reviews note that lean, unprocessed red meat can fit into healthy diets when consumed in moderation as part of overall dietary patterns that emphasize vegetables, whole grains, and healthy fats. However, high intake of red and processed meats has been associated with increased cardiovascular and metabolic risks in some cohort studies, particularly with processed varieties where preservatives and sodium are high.

Source: USDA FoodData Central (FDC ID: 170612)