If you're looking for a tasty and lean cut of meat to add to your next meal, then the beef outside skirt steak could be just what you need. This flavorful cut is trimmed to 1/4" fat, making it a healthier option than many other cuts. And at just 165 calories per 100 g serving, it can fit into a well-balanced diet too.

In addition to being low in calories and fat, the beef outside skirt steak is also a good source of protein and iron. It's a great option for those who are looking for a lean protein source to help build and repair muscles.

In this article, we'll take a closer look at the nutrition content of the beef outside skirt steak, as well as how to cook it and incorporate it into your diet.

Calories in Beef Outside Skirt Steak

As mentioned earlier, the beef outside skirt steak contains 165 calories per 100 g serving. This makes it a great option for those who are watching their calorie intake but still want to enjoy a delicious cut of meat. To put this into perspective, a 100 g serving of grilled skinless chicken breast contains around 165-170 calories, while a 100 g serving of grilled salmon contains around 200-220 calories. So, the beef outside skirt steak is a lower calorie option than both of these popular protein sources.

Protein Content in Beef Outside Skirt Steak

One of the key benefits of the beef outside skirt steak is its high protein content. A 100 g serving of the beef outside skirt steak contains around 23 g of protein, which is roughly equivalent to the amount found in a 100 g serving of skinless chicken breast. Protein is essential for building and repairing muscles, and also plays a key role in many other bodily functions. So, incorporating protein-rich foods like the beef outside skirt steak can help support overall health and well-being.

Saturated Fat in Beef Outside Skirt Steak

The beef outside skirt steak is a lean cut of meat, which means it contains relatively low levels of saturated fat. A 100 g serving of the beef outside skirt steak contains around 4 g of saturated fat, or roughly 20% of the recommended daily intake for an adult on a 2,000 calorie/day diet. While some saturated fat is important for overall health, too much can increase the risk of heart disease and other health problems. So, choosing lean cuts like the beef outside skirt steak can help keep saturated fat intake in check.

Cholesterol in Beef Outside Skirt Steak

The beef outside skirt steak is also relatively low in cholesterol, with a 100 g serving containing around 55 mg. This is slightly more than a 100 g serving of skinless chicken breast (which contains around 45-50 mg of cholesterol), but still within the recommended daily limit of 300 mg for healthy adults. While dietary cholesterol isn't as harmful as once thought, some people may need to limit their intake due to certain health conditions. The beef outside skirt steak can be a good option for those who need to watch their cholesterol intake but still want to enjoy a delicious cut of meat.

Iron Content in Beef Outside Skirt Steak

Iron is an essential mineral that is important for many bodily functions, including the transport of oxygen throughout the body. The beef outside skirt steak is a good source of iron, with a 100 g serving containing around 2.5 mg, or roughly 14% of the recommended daily intake for women and 31% of the recommended daily intake for men. Iron deficiency is a common problem, particularly among women and vegetarians/vegans. So, incorporating iron-rich foods like the beef outside skirt steak can help ensure adequate intake of this important mineral.

Health Benefits of Beef Outside Skirt Steak

In addition to being a good source of protein and iron, the beef outside skirt steak has several other health benefits. For example, it's low in calories and saturated fat, making it a good option for those who are trying to maintain a healthy weight or reduce their risk of heart disease. It's also a good source of several vitamins and minerals, including vitamin B12, zinc, and selenium. These nutrients are important for a healthy immune system, strong bones, and many other bodily functions. However, it's worth noting that the beef outside skirt steak is still a red meat, and consuming large amounts of red meat has been linked to an increased risk of certain health problems, such as heart disease and cancer. So, it's important to enjoy the beef outside skirt steak in moderation and as part of a well-balanced diet.

How to Cook Beef Outside Skirt Steak

Knowing how to properly cook the beef outside skirt steak is key to achieving a tender and flavorful result. Here are some tips:

• Allow the meat to come to room temperature before cooking. This will ensure even cooking throughout the steak.
• Season the steak generously with salt and pepper, or your favorite seasoning blend.
• Heat a large skillet or grill pan over high heat. Add the steak and cook for 3-4 minutes per side, or until it reaches your desired level of doneness.
• Allow the steak to rest for a few minutes before slicing to allow the juices to redistribute and prevent them from spilling out.

Once you've mastered the basic technique, you can experiment with different marinades, rubs, or sauces to customize the flavor to your liking.

Nutritional Comparison of Different Cuts of Beef

While the beef outside skirt steak is a great choice for those looking for a lean and flavorful cut of beef, it's worth comparing how it stacks up against other cuts. Here's a nutritional comparison of some common cuts of beef, per 100 g serving:

• Beef outside skirt steak: 165 calories, 23 g protein, 4 g saturated fat
• Beef tenderloin: 250 calories, 26 g protein, 8 g saturated fat
• Beef ribeye steak: 310 calories, 21 g protein, 12 g saturated fat

As you can see, the beef outside skirt steak is a lower calorie and lower fat option than some other popular cuts of beef.

Nutrition Facts of Beef Outside Skirt Steak

Here are the complete nutrition facts for a 100 g serving of beef outside skirt steak, trimmed to 1/4" fat:

• calories: 165
• Protein: 23 g
• Total fat: 7 g
• Saturated fat: 4 g
• Cholesterol: 55 mg
• Sodium: 72 mg
• Potassium: 300 mg

These values may vary slightly depending on the specific cut and cooking method used.

How to Incorporate Beef Outside Skirt Steak into a Balanced Diet

While the beef outside skirt steak is a delicious and nutritious choice, it's important to incorporate it into a balanced diet to ensure optimal health and wellness. Here are some tips for doing so:

• Pair the steak with a variety of colorful vegetables to get a range of vitamins, minerals, and antioxidants.
• Use lean cooking methods, such as grilling, broiling, or roasting, to keep the calories and fat content in check.
• Opt for whole grain sides, such as quinoa, brown rice, or whole wheat pasta, to add fiber and additional nutrients to your meal.
• Limit your intake of processed or high-fat foods, as these can undermine the health benefits of the beef outside skirt steak.

By incorporating the beef outside skirt steak into a well-balanced diet, you can enjoy its many benefits while also supporting your overall health and wellness.