100g Beef Meat Exact Nutrition Facts

Final Updated on May eight, 2021 by

A generation or ii ago, our parents and grandparents viewed beef as a nutritious wellness food.

These days it all seems much dissimilar, and opinion is split between whether beefiness is healthful or harmful for our health.

This article takes an in-depth look at the nutrition contour and potential health benefits of beef, which is a type of reddish meat.

Additionally, we look at some of the potential concerns.

i. Beef has an impressive diet contour

First of all, beef is an fantabulous source of essential nutrients. It contains a wide range of vitamins and minerals.

The post-obit data shows the full nutritional values for beef per 100 grams, based on data from the USDA's FoodCentral Database.

Although the exact food values volition depend on the precise cutting of meat, the following data is based on 80% lean footing meat (ane).

**Nutrition Facts For eighty% Lean Beef (Per 100g)**
Calories/Nutrient	Amount
Calories	254 kcal
Saccharide	0 g
Fat	16.17 thousand
Saturated fatty	half dozen.16 g
Monounsaturated Fat	7.19 yard
Polyunsaturated Fat	0.47 g
Protein	25.25 g

Vitamins

Vitamin B12: 104% DV
Niacin (vitamin B3): 29% DV
Vitamin B6: 19% DV
Choline: 15% DV
Riboflavin (vitamin B2): 13% DV
Pantothenic acrid (vitamin B5): eleven% DV
Thiamin (vitamin B1): three% DV
Folate: 2% DV
Vitamin Eastward: 1% DV
Vitamin 1000: one% DV

Minerals

Zinc: 57% DV
Selenium: 37% DV
Phosphorus: fourteen% DV
Iron: 14% DV
Potassium: 6% DV
Magnesium: 5% DV
Copper: 9% DV
Sodium: three% DV
Calcium: 2% DV
Manganese: 0.v% DV

Central Signal: Beef is a rich source of protein, B vitamins, zinc, and selenium.

2. Beef provides a large source of L-Carnitine

Fifty-carnitine is a wellness-promoting compound that the body synthesizes in the liver from the amino acids lysine and methionine (two).

Beef is the best dietary source, and other meat products likewise contain relatively high amounts (3).

In the table below, we can see the L-carnitine content of beefiness compared to some other animal foods and plant foods (iv);

L-Carnitine Food Source	Amount of L-Carnitine (mg)
Asparagus (1/2 cup)	0.i
Beef (4oz)	56 – 162
Cheese	2
Craven Breast (4oz)	3 – five
Cod (4oz)	4 – 7
Ice-Cream (1/2 cup)	iii
Whole Milk (1 loving cup)	8
Whole Wheat Bread (1 slice)	0.2

Why is L-Carnitine Important?

Among its numerous functions, L-carnitine plays a role in fatty metabolism.

As function of this, 50-Carnitine does the job of transporting fats into our mitochondria where we fire them (5).

It's important to analyze that our torso can synthesize sufficient amounts of L-carnitine for general needs, and we don't necessarily need an external intake.

As a issue, deficiencies are rare.

However, research suggests that a higher dietary intake of L-Carnitine may have some positive health impacts.

Heart Health

A meta-analysis of randomized trials suggests that L-carnitine improves patient outcomes. Specifically, information technology exerts an result on hypertension, oxidative stress, nitric oxide, and inflammation (3).

A farther systematic review establish that L-carnitine is associated with a 27% reduction in all-cause mortality in eye failure patients (4).

Diabetes

A systematic review shows that higher Fifty-carnitine intake in blazon 2 diabetes patients improves fasting glucose levels and the overall cholesterol profile (5).

Weight Loss

According to a systematic review and meta-analysis of nine randomized controlled trials, subjects using L-carnitine supplementation lost "significantly more than weight" than the control group (six).

Withal, it is important to note that each of these benefits was noted in participants taking supplementary carnitine.

In other words, nosotros can't automatically assume that the amounts present in beef would have the same potential benefits.

On the other hand, enquiry demonstrates that the absorption rate of carnitine from supplements is poor in comparison to beef.

Supplementary doses of synthetic carnitine are usually around 500-600 mg, of which our body simply absorbs xiv-eighteen% of the chemical compound (7).

By comparison, beef provides 56-162 mg of carnitine per 4 oz (112-gram) serving. According to existing trials, dietary carnitine has a bioavailability of approximately 54-87% (vii).

Primal Bespeak: L-carnitine is a chemical compound that naturally occurs in beef. Based on research into carnitine supplementation, it seems to have a positive bear on on diverse health markers.

three. Beefiness Provides the "Master Antioxidant" Glutathione

Commonly known as the 'master antioxidant,' glutathione has a score of research linking it to (eight);

Anti-crumbling benefits
Increasing longevity
Preventing illness
Reducing the risk of chronic disease
Strengthening the immune organisation

As a key thespian in the human allowed system, glutathione helps to protect every cell in our body from cellular damage, which can lead to many chronic diseases.

On the other hand, a deficiency in glutathione appears to contribute to oxidative stress and inflammation (9).

As a result, maintaining sufficient glutathione levels seems to be important for human health.

Endogenous Glutathione Production and Dietary Sources

Firstly, the human trunk produces glutathione endogenously.

In other words, our torso uses raw materials (in this case: amino acids) to make glutathione.

For this procedure to occur, the torso requires adequate levels of the amino acids cysteine, glutamate, and glycine (x).

These amino acids are known every bit glutathione precursors, and each of these amino acids is nowadays in beefiness.

On the positive side, beefiness also contains a reasonably loftier source of complete (preformed) dietary glutathione (11, 12).

Key Point: Keeping our glutathione levels high is disquisitional for proficient health, and beefiness is a food that may aid us to reach this.

4. Beef is High in Protein

There are numerous reasons why we should strive to ensure a sufficient protein intake and these include;

Amino acids (proteins) are the building blocks our body uses to repair and make os, peel, and cartilage (13).

Sufficient protein intake helps the states to build and maintain lean muscle mass (xiv).

Out of all macronutrients, dietary protein appears to be the most satiating, and information technology may assist to discourage food cravings (15).

Beef is packed with amino acids, and it is i of the nearly complete sources of protein in the homo diet (sixteen).

For instance, a cooked six oz (170g) portion of 80% lean beef provides 36.5 grams of protein (1).

Should we opt for a leaner variety of beef, the protein content tin can be even college. For 95% lean ground beef, a cooked 6 oz (170g) serving provides 43 grams of protein (17).

It is likewise worth noting that, equally a dried/concentrated source of beefiness, jerky is a rich source of protein.

The Importance of Lean Mass

As we age, building—orat least holding on to—lean mass should be a priority.

Inquiry shows that older adults with lower muscle mass are at a higher risk of mortality.

Speaking bluntly, the more skeletal muscle mass someone loses as they age, the college their adventure of an earlier expiry (12).

Also, the rate of musculus protein synthesis rapidly drops as we age, making it a lot harder to build and maintain muscle (13).

Considering this, nosotros should ensure nosotros're eating a sufficient amount of protein – this is especially essential for elderly people.

On this notation, beefiness is 1 of the all-time poly peptide-rich foods out at that place.

Primal Point: Protein is essential for optimal health, and specially and then as we age. Beef provides an arable amount of this macronutrient.

iv. Beef is Rich in Minerals

If you're looking to increase your intake of diverse minerals, so beefiness is one of the best options to consider.

Outset of all, beefiness is relatively nutrient-dense in minerals.

Here we can see the mineral content of 80% lean beef (11);

Mineral Name	Corporeality per 6oz portion (% DV)
Calcium	four
Copper	eight
Atomic number 26	26
Magnesium	x
Manganese	2
Potassium	18
Phosphorus	38
Selenium	52
Zinc	72

Every bit shown in the table, beef provides more than half of the day's recommended amount of selenium and zinc.

Many people take deficiency issues with some of these minerals.

So, the nutritional value of beef tin can help fight prevalent global deficiencies in fe, magnesium, and zinc (xiv, 15, sixteen).

Key Point: Beef is rich in several essential minerals—especially iron, phosphorus, selenium, and zinc.

5. Eating Beefiness Helps To Forestall Iron Deficiency Anemia

Nosotros touched on mineral deficiencies in the last point, only iron deficiency anemia deserves a mention of its own.

Sadly, iron deficiency anemia is a growing epidemic around the world.

In a developed land such as the U.s.a., food deficiencies shouldn't be a cause of death, yet anemia kills thousands every twelvemonth.

To be exact, the latest release of statistics showed that Anemia hospitalized 146,000 Americans in one year. 5,219 of these people died (17).

Globally it's even worse, and according to the World Health Arrangement, 1.62billion people suffer from fe deficiency anemia (18).

Heme and Non-Heme Iron

In that location are two types of iron available in food, and we refer to them every bit heme and non-heme iron.

Heme Iron:Heme iron is the most bioavailable class of iron, and meat and other animal foods exclusively incorporate information technology.

Non-Heme Iron: Non-heme iron is found in establish foods such as fruit, vegetables, and basics. In comparison to heme iron, our torso finds it more difficult to absorb.

One of the best wellness benefits of beef meat is that it contains a substantial corporeality of heme iron.

The best source of all? Beefiness liver.

Interestingly, anemia disproportionately affects females. Perhaps this isn't a huge surprise when we think about how guild seems to shame women who swallow meat.

The imagery of women smiling while eating a bowl of salad is quite ubiquitous.

Key Betoken: Swallow more beefiness to help foreclose fe deficiency anemia.

half dozen. Beefiness Contains Carnosine

Another potential advantage of eating beef is that it provides an affluence of carnosine.

Carnosine (beta-analyl-Fifty-histidine) is a chemical compound created by the combination of the amino acids alanine and histidine. It is institute throughout the trunk, and it has several important roles in human health.

As beef is one of the highest sources of carnosine (containing almost 50% more than poultry), this is another health benefit.

What Does Carnosine Do?

For ane thing, carnosine has anti-glycosylation properties.

To be exact, carnosine reduces the harms of a process called 'glycation' which involves advanced glycation end-products (AGES).

Glycation is cardinal to the aging process and progressively damages our torso, potentially leading to atherosclerosis and various other chronic diseases (xix, 20).

Additionally, carnosine helps heave the allowed system and reduce inflammation. The compound is as well thought to aid forbid lipid peroxidation within our cells (21, 22).

Fundamental Signal: Beef (and cherry-red meat in general) is the best dietary source of carnosine.

7. Beef is Full of Vitamins

At that place are many important nutrients in beef, and those present in significant amounts include the range of B vitamins (11);

Vitamin Name	Corporeality Per 6oz Portion (% RDI)
Vitamin B12	82
Vitamin B3	50
Vitamin B6	36
Vitamin B2	18
Vitamin B5	14

Additionally, beef too contains smaller amounts of vitamins East and K.

Vitamin B12 (cobalamin) is a notably essential nutrient, and this is because it is but available from beast foods.

This vitamin also has a wealth of benefits that include peel improvements, positive mood, better sleep, and neural regeneration (23, 24).

It's of import to realize that insufficient vitamin B12 may too increase the risk of depression and mental health bug (25, 26).

Fortunately, simply 100 grams of beef provides the daily recommended corporeality of B12.

Key Point: Beef is high in B vitamins which help promote health. Vitamin B12 is especially important since it isn't present in institute-based foods.

eight. Conjugated Linoleic Acid

Otherwise known as CLA, conjugated linoleic acid is a naturally occurring trans-fatty.

Don't worry, although the "trans-fat" proper name is a little scary, information technology has a very dissimilar issue to the synthetic version.

Some randomized controlled studies involving human participants suggest that;

Conjugated linoleic acid might help to improve insulin sensitivity (27)
CLA may slightly promote fat loss, but the show is mixed (28, 29)

Notably, the bulk of the prove suggests that getting CLA from existent nutrient is better than supplementation (30).

As is often the case, perhaps nutrients in whole foods have a unlike event to a constructed pill?

Nutrient Sources of CLA

The superlative sources of CLA include meat and dairy products.

Afterward lamb meat and certain cheeses, beefiness is the next highest provider of the nutrient.

Although all types of beef contain CLA, grass-finished meat offers a significantly higher corporeality than beef from grain-fed cattle.

Specifically, the average amount of CLA in grass-fed beef is 0.46% of the fat content.

With grain-fed beefiness, this average content drops to 0.16% of fat (31).

Key Indicate: Beefiness—especially from grass-fed cows—is ane of the highest sources of conjugated linoleic acid.

9. Beef Contains Creatine

Almost everyone knows the dietary supplement version of creatine, merely did yous know that beefiness contains it too?

In fact, beefiness typically contains 350mg creatine per 100g (32).

The health benefits that creatine bring include;

Improved exercise operation
Creatine assists in muscle growth and evolution
Provides muscles with greater energy supply and improves endurance
Increased muscular size

It's too worth noting that our liver can produce about 2g creatine per twenty-four hours, depending on the pre-cursors being bachelor.

Creatine precursors include arginine, glycine, and methionine (33).

Not only are all of these amino acids nowadays in beef, but beef is one of the single most significant dietary sources for them.

In other words, eating beefiness gives you a decent amount of dietary creatine, and it helps your trunk to produce it likewise.

Key Point: Beef has 2 positive impacts on creatine levels. Firstly, information technology directly provides it to the body and secondly, it helps the body to make it.

Concluding Thoughts

Beef contains several health-promoting compounds, some of which many of us don't consume in sufficient amounts.

While there are also some concerns nigh cerise meat worth because, beefiness supplies large amounts of beneficial nutrients to the average nutrition.

Particularly protein, iron, zinc, and vitamin B12.

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Source: https://www.nutritionadvance.com/health-benefits-eating-beef/