Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, cooked (from Database)

Beef refers to the muscle meat of cattle (Bos taurus), one of the most widely consumed animal proteins in the world and a staple across cultures. Historically, beef has been part of the human diet since the domestication of cattle began over 8,000 years ago in the Near East, spreading through Europe, Africa, and Asia with pastoralist cultures. Unlike other meats like pork or poultry, beef comes from large herbivores grazed on grass, grains, or mixed diets, which affects its nutrient composition. Over time, selective breeding has produced numerous cattle breeds — Angus, Hereford, Brahman, and Shorthorn — each prized for qualities like marbling, leanness, or adaptability to climates. Beef cuts vary widely: from high‑value steaks such as ribeye and tenderloin appreciated for tenderness and flavor, to leaner roasts and ground beef used in family meals. The specific cut and how it’s trimmed impacts the nutrient profile; for example, lean cuts trimmed to 0" fat like this composite cut are lower in total fat and saturated fat than heavily marbled cuts. Culinary traditions globally integrate beef in diverse ways — slow‑cooked stews in Europe, grilled barbecued cuts in Americas, spicy stir‑fries in Asia, and rich braises in North Africa. Beef’s classification depends on USDA grading (Prime, Choice, Select) that reflects marbling and expected tenderness. The term "composite of trimmed retail cuts" indicates a representative mixture of lean and fat from various parts, trimmed to remove excess external fat, then cooked. This yields a balanced profile of protein and fat while preserving nutrients. Nutritionally, beef is not just a source of high‑quality complete protein but also delivers essential micronutrients like iron (especially heme iron which is readily absorbed), zinc, selenium, and B‑vitamins. These compounds play critical roles in oxygen transport, immune function, and energy metabolism. As a result, lean beef cuts are often recommended in diets focusing on muscle growth, recovery after exercise, and addressing iron deficiency in at‑risk populations. Its versatility allows it to be incorporated into a wide array of dishes without dominating flavors, pairing well with vegetables, grains, and herbs for balanced meals.

Beef trimmed to 0" fat, cooked, is a nutrient‑dense food, particularly for protein and micronutrients crucial in human health. With 230 calories per 100g serving, it offers a high protein to calorie ratio, making it an efficient choice for meeting daily protein requirements without excessive calorie load. The 28.4g of protein in this cut includes all essential amino acids — leucine, isoleucine, valine, lysine, methionine, tryptophan — which are foundational for tissue repair, neurotransmitter synthesis, and immune function. Because animal proteins such as beef are considered "complete," they supply all essential amino acids in proportions the human body requires. Fat content, at 12.42g per 100g, includes a mix of saturated and unsaturated fats. Saturated fats (4.85g) contribute to texture and flavor, while monounsaturated fats (~5.57g) are considered more heart‑healthy when consumed in moderation compared to saturated fats, supporting lipid profiles when balanced with unsaturated fat intake from other foods. Beef also contains small amounts of polyunsaturated fats, including omega‑3 and omega‑6 fatty acids that play roles in cellular signaling and inflammation. Micronutrient density is one of beef’s distinguishing features. Iron comes primarily in its heme form, which is absorbed more efficiently than non‑heme iron found in plants. The 2.82mg of iron per 100g helps support oxygen transport and energy metabolism. At 2.73µg of vitamin B12, this cut delivers over 100% of the recommended daily intake in typical serving sizes, supporting nerve health and red blood cell formation. Zinc (6.34mg) is vital for immune function and enzymatic reactions. Other B vitamins — niacin, riboflavin, vitamin B6 — are present in meaningful amounts, aiding in metabolic energy pathways. Additionally, beef provides minerals such as selenium and phosphorus, essential for antioxidant defense and bone health, respectively. Selenium acts as a cofactor for glutathione peroxidase, an enzyme crucial for protecting cells from oxidative damage. Phosphorus is integral to ATP, the body’s energy currency, and structural components like DNA and cell membranes. Potassium (323mg) supports nerve transmission and muscle contraction, while modest amounts of magnesium and copper contribute to enzymatic processes. Comparatively, lean cooked beef delivers more protein and bioavailable iron per calorie than many plant proteins. While plants provide fiber and phytonutrients absent in beef, the amino acid completeness and micronutrient density of beef make it particularly valuable in diets where these nutrients are at risk of deficiency. Balancing beef with high‑fiber vegetables and whole grains enhances overall nutrient intake and digestive health.

Source: USDA FoodData Central (FDC ID: 170609)