When consumed in moderation, beef can improve muscle growth and maintenance. But high consumption of beef has been linked to an increased risk for heart disease and cancer.
Beef is the meat of cattle (Bos taurus). It’s categorized as red meat, a term used to describe the meat of mammals, which contains higher amounts of iron than chicken or fish.
There are many different cuts of beef, so it can be eaten and prepared in various ways. For instance, it can be eaten as roasts, ribs, or steaks. It’s also commonly ground or minced, which can be made into hamburgers or meatballs.
Processed beef products include corned beef, beef jerky, and sausages.
Fresh, lean beef is rich in various vitamins and minerals, especially iron and zinc. Therefore, moderate intake of beef can be recommended as part of a healthy diet.
This article tells you everything you need to know about beef.
Beef is primarily composed of protein and varying amounts of fat. A
- Calories: 217
- Water: 61%
- Protein: 26.1 g
- Carbs: 0 g
- Sugar: 0 g
- Fiber: 0 g
- Fat: 11.8 g
Protein
The protein content of lean, cooked beef is about
Animal protein is usually of high quality. It contains all nine essential amino acids, which are the building blocks of proteins necessary for body growth and maintenance.
Fat
Beef contains varying amounts of fat, also called beef tallow. Fat can add flavor to dishes, but it also increases the calorie content of meat.
The amount of fat in beef depends on several factors, such as the level of trimming and the animal’s age, breed, sex, and feed. Processed meat products, such as sausages and salami, tend to be high in fat.
Cooked lean meat contains around 12 g of fat per 100 g. Beef is mainly composed of saturated and monounsaturated fat, present in approximately equal amounts. The major fatty acids are stearic, oleic, and palmitic acids.
Food products from ruminant animals, such as cows and sheep, also harbor trans fats known as ruminant trans fats. Unlike their industrially-produced counterparts, naturally-occurring ruminant trans fats aren’t considered unhealthy.
The most common is conjugated linoleic acid (CLA), which is found in beef, lamb, and dairy products. CLA has been linked to various health benefits, but more research is needed.
Vitamins and minerals
Aside from macronutrients like protein and fats, some vitamins and minerals (micronutrients) are abundant in beef. These
Beef contains many other vitamins and minerals, such as copper, riboflavin, and choline, in lower amounts. Processed beef products, such as sausages, may be particularly high in sodium (salt).
Other meat compounds
Like plants, meat contains a number of bioactive substances and antioxidants, which, when consumed in adequate amounts, may benefit your health. Some of the most prominent compounds in beef include:
There are many different cuts and preparation methods of beef, which may vary in their nutritional content.
The table below highlights nutritional components for a 3.5-ounce (100-g) serving of
| Calories | Protein | Fat | Sodium | |
|---|---|---|---|---|
| Ground beef | 217 | 26.1 g | 11.8 g | 68 mg |
| Jerky | 410 | 33.2 g | 25.6 g | 1,780 mg |
| Roast | 206 | 29.08 g | 9.72 g | 372 mg |
| Sausage | 332 | 18.2 g | 28 g | 813 mg |
| Tongue | 284 | 19.3 g | 22.3 g | 65 mg |
| Tallow | 902 | 0 g | 100 g | 0 mg |
Beef is a rich source of high quality protein and various vitamins and minerals. Here are some possible benefits of including beef in your diet.
Maintaining muscle mass
Like all types of meat, beef is an excellent source of high quality protein.
Animal protein may offer a slight advantage over plant-based proteins for building lean muscle mass because it contains all nine essential amino acids in sufficient amounts. In particular, beef contains leucine, an amino acid that plays a key role in developing the proteins necessary for muscle repair, growth, and regeneration.
However, it’s important to note that eating a variety of plant-based proteins can provide similar benefits.
Many people, especially older adults, don’t consume enough high quality protein. This can increase the risk of developing sarcopenia, a condition characterized by age-related muscle loss.
Eating high protein foods, such as lean beef, may help slow down age-related muscle loss, support recovery from surgery and
Improved exercise performance
Carnosine is a compound important for muscle function. It’s formed in your body from beta-alanine, a dietary amino acid found in high amounts in fish and meat, including beef.
In a
In contrast,
High levels of carnosine have also been linked to reduced fatigue and improved performance during exercise.
Despite these findings, it’s important to note that
Also, some
Anemia prevention
Anemia is a condition characterized by a decreased number of red blood cells, which are responsible for carrying oxygen to your organs and tissues.
Iron deficiency is a common cause of anemia. The
Beef is a rich source of
For this reason, people who follow vegetarian or vegan diets typically need to consume more iron than people who eat meat.
Some research indicates that meat can increase the absorption of non-heme iron even in meals that contain phytic acid, an inhibitor of iron absorption.
Thus, meat not only contains a highly bioavailable form of iron but also improves the absorption of non-heme iron from plant foods, a mechanism that has not been fully explained and is referred to as the “meat factor.”
Heart disease is the
A 2023 review found an increased risk for both unprocessed and processed red meat. But it’s important to note that observational studies cannot prove cause and effect. They only show that meat eaters are either more or less likely to get a disease.
It’s possible that meat consumption is just a marker for unhealthy behavior, but negative health effects aren’t caused by the meat itself.
For example, many health-conscious people avoid red meat because it has been claimed to be unhealthy.
Additionally, people who eat more red meat are more likely to have overweight or obesity.
Most observational studies try to correct for these factors, but the accuracy of the statistical adjustments may not always be perfect.
Saturated fat and heart disease
Several theories have been proposed to explain the link between meat consumption and heart disease.
The most popular is the diet-heart hypothesis, which states that saturated fat increases your risk of heart disease by raising cholesterol levels in your blood.
The diet-heart hypothesis is controversial, and the evidence is mixed.
Still, most health authorities advise people to limit their intake of saturated fat to
Colon cancer is one of the
Several components of red meat have been discussed as possible culprits, including heme iron, heterocyclic amines (HCAs), and other compounds added to processed meats or formed during curing and smoking.
HCAs are a family of carcinogenic substances formed during high-temperature cooking of animal protein, such as frying, baking, or grilling. Well-done and overcooked meat and poultry tend to have the highest levels.
The
Still, it’s not entirely clear whether it’s specifically due to HCAs or other substances formed during high-temperature cooking.
Increased cancer risk may also be related to unhealthy lifestyle factors often associated with high meat intake, such as not eating enough fruit, vegetables, and fiber.
For optimal health, it seems sensible to limit your consumption of meat cooked at high temperatures. Steaming, boiling, and stewing may be safer cooking methods.
Beef has been linked to a few adverse health conditions.
For instance, consuming raw or undercooked beef may increase the risk of developing beef tapeworm (Taenia saginata). This parasitic infection can sometimes reach a length of 16 to 82 feet (
Beef tapeworm infection (taeniasis) usually doesn’t cause symptoms, but severe infection may result in weight loss, abdominal pain, and nausea.
According to a
Beef is also one of the richest dietary sources of iron. In some people, eating iron-rich foods may cause a condition known as iron overload.
The
Excessive iron accumulation in your body can be life threatening, leading to cancer, heart disease, and liver problems.
People with hemochromatosis should limit their consumption of red meat, such as beef and lamb.
The nutritional value of meat depends on the feed of the source animal. In the past, most cattle in Western countries were grass-fed. In contrast, most of today’s beef production relies on grain-based feeds.
Compared to grain-fed beef, grass-fed beef may contain higher amounts of:
- antioxidants, including carotenoids
- ruminant trans fats, such as CLA
- omega-3 fatty acids
- vitamin E
- iron
- zinc
- stachydrine
- hippuric acid
- citric acid
- succinic acid
Grass-fed beef may also contain less saturated fat, possibly making it a more nutritious, heart-healthy option. That said, grass-fed beef is generally more expensive.
Beef is one of the most popular types of meat. It’s rich in high quality protein, vitamins, and minerals.
Therefore, it may help improve muscle growth and maintenance and support exercise performance. As a rich source of iron, it may also cut the risk of anemia.
High consumption of red and processed meat has been linked to an increased risk of heart disease and cancer.
However, eating beef in moderation can be part of a healthy lifestyle and balanced diet.