Beef
Beef is a red meat rich in protein, iron, zinc and vitamin B12. Choosing lean cuts gives a plainer nutrition profile.
| Basis | raw, lean cut, 100 g |
|---|---|
| Food group | Meat, poultry, fish and eggs |
| Practical portion | 1 serving (roughly the size of a palm) |
| Portion (g) | 100 |
| Energy (kcal/100 g) | 140 |
| Protein (g/100 g) | 21.5 |
| Carbohydrate (g/100 g) | |
| Fat (g/100 g) | 5.5 |
| Fibre (g/100 g) | |
| Notable nutrients |
|
| Storage | On the bottom shelf of the fridge for 1–2 days; in the freezer for longer. Do not defrost on the worktop. |
| Food safety | Cook thoroughly; wash the surfaces that touched raw meat and prevent cross-contamination. |
Nutrition profile
100 g of raw lean beef contains roughly 140 kcal and 21–22 g of protein. It contains no carbohydrate. Energy and fat change markedly with the cut: there is a large gap between a lean cut such as fillet and fatty ribs. The numbers here are approximate averages for lean cuts.
Standout nutrients
Beef contains iron in a form the body uses easily (haem iron). It is also rich in vitamin B12 and zinc. These are among the nutrients found only in animal sources, or taken up more efficiently from them. How often red meat is eaten may vary with an individual's health; general dietary guidelines recommend variety and moderate amounts.
Food safety and storage
Raw meat is one of the most common sources of cross-contamination in the kitchen. Washing the chopping board, knife and hands that have touched raw meat with hot soapy water, and keeping raw and cooked foods apart, are the basic rules. Mince and cuts of meat should be cooked through; with mince in particular, the inside is expected to lose its pink colour. Raw meat can be kept on the bottom shelf of the fridge in a leak-proof container for 1–2 days, and the freezer suits longer storage. Defrosting should be done in the fridge, not on the worktop.
Related terms: Chicken Breast, Iron, Vitamin B12, Zinc