If you are looking for a protein-packed and flavorful addition to your meals, lean beef chuck may be the perfect choice. One ounce of beef chuck (top blade, trimmed to 1/4" fat, select grade) contains just 37 calories.
In addition to being low in calories, beef chuck is a great source of protein. One ounce contains 6.3 grams of protein, which is essential for building and repairing muscles. Beef chuck is also a good source of various nutrients, including iron, vitamin B12, and zinc.
In this article, we'll explore the nutritional information of beef chuck, including calories, protein, fat, carbohydrates, and vitamins and minerals. We'll also discuss how to prepare and serve this tasty cut of beef.
Calories in 1 Oz Beef Chuck
As mentioned earlier, 1 oz of beef chuck contains 37 calories. This makes it a low-calorie option if you are watching your daily intake. However, keep in mind that the calorie count can increase if the beef is cooked in oil or other high-calorie ingredients. To keep the calorie count low, consider grilling or broiling your beef chuck instead of frying it. You can also season it with herbs and spices instead of high-calorie sauces.
Protein Content in 1 Oz Beef Chuck
Protein is an essential nutrient for maintaining and repairing muscle tissue. One ounce of beef chuck contains 6.3 grams of protein, making it a great choice for anyone looking to increase their protein intake. To get the most benefit from the protein in beef chuck, try pairing it with other protein sources like beans, lentils, or quinoa. This can help ensure that your body has all the amino acids it needs to build and repair muscle.
Fat Content in 1 Oz Beef Chuck
Beef chuck can be a relatively lean cut of meat if it is trimmed of visible fat. One ounce of trimmed beef chuck contains just 1.3 grams of fat, making it a great choice for anyone looking to limit their fat intake. However, keep in mind that the fat content can increase if the beef is cooked with added oils or butter. To keep the fat content low, consider grilling or broiling your beef chuck instead of frying it.
Carbohydrate Content in 1 Oz Beef Chuck
One ounce of beef chuck contains almost no carbohydrates, making it a great choice for anyone following a low-carbohydrate diet. However, keep in mind that the carbohydrate count can increase if the beef is served with carbohydrate-rich sides like rice, bread, or potatoes. To keep the carbohydrate count low, consider pairing your beef chuck with non-starchy vegetables like broccoli, asparagus, or bell peppers. This can help ensure that your meal is filling and nutritious.
Iron Content in 1 Oz Beef Chuck
Iron is an important nutrient for carrying oxygen throughout your body. One ounce of beef chuck contains 0.5 milligrams of iron, which is 6% of the recommended daily intake for men and 3% for women. To increase your iron intake, try pairing beef chuck with other iron-rich foods like spinach, lentils, or tofu. This can help ensure that your body has all the iron it needs to function properly.
Vitamin B12 Content in 1 Oz Beef Chuck
Vitamin B12 is important for maintaining healthy nerve cells and producing red blood cells. One ounce of beef chuck contains 0.4 micrograms of vitamin B12, which is 7% of the recommended daily intake. To increase your vitamin B12 intake, try pairing beef chuck with other vitamin B12-rich foods like eggs, dairy products, or fortified cereals. This can help ensure that your body has all the vitamin B12 it needs to function properly.
Zinc Content in 1 Oz Beef Chuck
Zinc is important for maintaining a healthy immune system and wound healing. One ounce of beef chuck contains 1.1 milligrams of zinc, which is 10% of the recommended daily intake for men and 14% for women. To increase your zinc intake, try pairing beef chuck with other zinc-rich foods like oysters, cashews, or chickpeas. This can help ensure that your body has all the zinc it needs to stay healthy.
Calcium Content in 1 Oz Beef Chuck
Calcium is important for building and maintaining strong bones. However, beef chuck is not a great source of calcium, with just 5 milligrams per ounce. To increase your calcium intake, try pairing beef chuck with other calcium-rich foods like dairy products, dark leafy greens, or fortified plant milks. This can help ensure that your body has all the calcium it needs to stay healthy.
Phosphorus Content in 1 Oz Beef Chuck
Phosphorus is important for building and maintaining strong bones and teeth. One ounce of beef chuck contains 43 milligrams of phosphorus, which is 4% of the recommended daily intake. To increase your phosphorus intake, try pairing beef chuck with other phosphorus-rich foods like fish, poultry, or beans. This can help ensure that your body has all the phosphorus it needs to stay healthy.
Sodium Content in 1 Oz Beef Chuck
Beef chuck can be relatively low in sodium, with just 8 milligrams per ounce. However, keep in mind that the sodium content can increase if the beef is seasoned with high-sodium ingredients like soy sauce or salt. To keep the sodium content low, consider seasoning your beef chuck with herbs and spices instead of salt. You can also use low-sodium broths or marinades to add flavor without increasing the sodium content.
5 Frequently Asked Questions About 1 Oz Beef Chuck
1. How many calories are in 1 oz beef chuck?
There are 37 calories in 1 oz of beef chuck that is top blade, lean only, trimmed to 1/4" fat, and select grade.
2. Is beef chuck healthy?
Beef chuck can be a healthy source of protein, iron, and other nutrients. However, it is important to choose lean cuts and moderate portion sizes to avoid consuming excess fat and calories.
3. How should beef chuck be cooked?
Beef chuck can be cooked using a variety of methods, including grilling, roasting, braising, and stewing. It is important to use a meat thermometer to ensure that the beef is cooked to a safe internal temperature.
4. What dishes can I make with beef chuck?
Beef chuck can be used to make a variety of dishes, including pot roast, beef stew, beef kabobs, beef stir-fry, and more. Some recipes may call for marinating the beef before cooking to enhance flavor and tenderness.
5. How much beef chuck should I eat?
The appropriate serving size of beef chuck will vary depending on factors such as age, gender, and activity level. As a general guideline, a 3-ounce portion of beef is about the size of a deck of cards and can be incorporated into a healthy and balanced diet.