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Cooking Beef: Cuts

Giant Eagle® Beef not only tastes great, it's naturally nutrient-rich and has an important place in a healthy diet.
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Lean beef is a source of key nutrients important to the immune system, growth, development, and building red blood cells.

Choose Your Calories by the Company They Keep

A three-ounce serving of lean beef (179 calories) contributes less than 10 percent of calories to a 2000-calorie diet, yet it supplies more than 10 percent of the Daily Value for protein, zinc, B12, Selenium, phosphorous, niacin, iron and riboflavin.

The Facts About Fat

It's a common myth that most of beef's fatty acids are saturated. Actually, beef is just like most other foods that contain fat — its fatty acid profile features various amounts of saturated fat, monounsaturated fat and polyunsaturated fat. In fact, half of the fatty acids in lean beef are monounsaturated — the same heart-healthy type found in olive oil.

Lean Beef

Lean beef is a source of key nutrients important to the immune system, growth, development, and building red blood cells. There are 29 cuts of beef that meet government guidelines for "lean." Leaner cuts include tenderloin, sirloin tip, brisket, 95% lean ground beef, and flank, T-bone and flat iron steaks. Lean beef is defined as (per 100 g, 3.5 oz. cooked serving):

  • Less than 10 g total fat
  • 4.5 g or less saturated fat
  • Less than 95 mg cholesterol

Beef Nutritional Information

3 oz. (84g) cooked serving, fat trimmed to 1/8” Calories Calories from Fat Total Fat (g) Saturated Fat (g) Total Carbs (g) Cholesterol (mg) Sodium (mg) Protein (g) Iron (% of DV)*
Chuck, Blade Roast, Braised 290 190 21 8 0 90 55 22 15
Loin, Top Loin Steak, Broiled 220 130 14 6 0 80 45 22 8
Rib, Roast, Large End, Roasted 300 220 24 10 0 70 55 19 10
Round, Eye Round Steak, Roasted 170 70 8 3 0 70 30 24 10
Round, Top Round Steak, Broiled 170 70 8 3 0 75 35 26 10
Round, Tip Roast, Roasted 180 90 10 3.5 0 70 55 23 15
Loin, Tenderloin Steak, Broiled 220 130 14 6 0 80 45 22 8
Loin, Sirloin Steak, Broiled 200 110 12 4.5 0 75 45 23 8
Round, Bottom Round Steak, Braised 210 90 10 4 0 85 35 28 10
Brisket, Whole, Braised 280 190 21 8 0 80 55 22 10
Brisket, Flat Half, Braised 250 140 16 6 0 90 40 25 10
Brisket, Point Half, Braised 300 210 23 9 0 80 60 21 10
Rib, Steak, Small End, Broiled 240 150 17 7 0 80 45 22 8
Chuck, Arm Pot Roast, Braised 250 150 16 6 0 100 40 25 10

  *Not a significant source of dietary fiber, sugars, vitamin A, vitamin C, and calcium.

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Source: Cattlemen's Beef Board and National Cattlemen's Beef Association