If you're looking for a protein-rich food that's also nutrient-dense, beef is an excellent choice. The 100 g beef retail cuts composite (lean only, trimmed to 0" fat, select grade, cooked) contains 201 calories per serving. In this article, we'll take a closer look at the nutritional information, cooking instructions, health benefits, cost effectiveness, versatility in cooking, suggested pairings, selection and storage tips, meat grades and cuts, and protein content of this lean beef cut.

If you're watching your calorie intake, it's good to know that 100 g of this beef cut contains 24.6 g of protein, 0 g of carbohydrate, and 11.5 g of fat (including 4.6 g of saturated fat). It's also a good source of iron, zinc, vitamin B12, and vitamin B6.

Whether you're an athlete, a bodybuilder, or just someone who wants to maintain a healthy lifestyle, adding lean beef to your diet can have numerous benefits. Read on to discover how you can incorporate this food into your meals and snacks.

Nutritional Information

As mentioned earlier, the 100 g beef retail cuts composite (lean only, trimmed to 0" fat, select grade, cooked) contains 201 calories, 24.6 g of protein, 0 g of carbohydrate, and 11.5 g of fat (including 4.6 g of saturated fat). It's also a good source of iron, zinc, vitamin B12, and vitamin B6. If you're trying to build muscle, lose weight, or maintain a healthy body composition, adding lean beef to your diet can be an effective way to hit your protein intake goals. Plus, the iron in beef can help support healthy blood flow and energy levels, while the vitamin B12 and B6 can support cognitive function, mood, and overall wellbeing.

Weight and Serving Size

100 g of the beef retail cuts composite (lean only, trimmed to 0" fat, select grade, cooked) is equivalent to about 3.5 oz, or one serving. Depending on your dietary needs and goals, you can adjust the portion size up or down to meet your specific requirements.

Cooking Instructions

To cook this beef cut, you can use a variety of methods including grilling, broiling, roasting, or pan-frying. For best results, preheat your cooking surface to a medium-high heat and season the beef with your preferred spices and marinades. Cook until the internal temperature of the beef reaches around 160-170°F, depending on your preferred level of doneness. Once the beef is cooked, allow it to rest for a few minutes before slicing it against the grain. This will help to ensure that the meat stays tender and juicy.

Health Benefits

Lean beef can provide a number of health benefits, including supporting muscle growth and repair, boosting energy levels, and improving cognitive function. Additionally, beef is a good source of essential nutrients like iron and zinc, which are important for overall health and wellbeing. It's worth noting that beef can be high in saturated fat, which can increase the risk of heart disease if consumed in excess. For this reason, it's important to choose lean cuts of beef like the one featured in this article, and to consume beef in moderation as part of a balanced diet.

Cost Effectiveness

Compared to other protein sources like chicken, fish, and plant-based options, beef can be relatively expensive. However, when you consider the nutrient density and overall quality of the protein, beef can still be a cost-effective choice for many consumers. To get the most value for your money, look for sales and deals on lean beef cuts, and consider buying in bulk and freezing portions for later use. You can also stretch your food budget by incorporating beef into meals with other protein-rich ingredients like beans, lentils, and eggs.

Versatility in Cooking

One of the great things about lean beef is that it can be used in a wide variety of recipes and cooking styles. From classic beef stews and roasts to tacos, burgers, and stir-fries, beef is a versatile ingredient that can add flavor and nutrition to any meal. If you're looking to experiment with different cooking methods and flavors, try marinating beef in your favorite sauces and spices, or grilling or roasting it with a variety of veggies and seasonings. You can also try using beef as a topping for salads, pizzas, and other dishes for a delicious and satisfying meal.

Suggested Pairings

When it comes to pairing beef with other foods and flavors, the possibilities are virtually endless. Here are some ideas to get you started:

• For a classic beef dish, try serving the beef with a side of roasted or mashed potatoes, carrots, and other veggies
• For a Mexican-inspired meal, try using the beef in tacos or burritos with salsa, guacamole, and other toppings
• For an Asian-inspired dish, try stir-frying the beef with mushrooms, peppers, and other veggies, then serving over rice or noodles

Selection and Storage Tips

When selecting beef for cooking, it's important to choose lean cuts that are trimmed of excess fat. Look for cuts like sirloin, flank, and round, and avoid cuts with visible marbling or large pockets of fat. When storing beef, wrap it tightly in plastic wrap or aluminum foil and place it in the fridge. Use or freeze the beef within 2-3 days of purchase to ensure optimal freshness and quality.

Meat Grades and Cuts

In the United States, beef is classified into three main grades: Prime, Choice, and Select. The beef retail cut featured in this article is a Select grade, which means it is slightly lower in quality than a Prime or Choice cut but still contains a good amount of protein and nutrients. Some common cuts of beef include sirloin, flank, round, ribeye, and filet mignon. Each cut has its own unique flavor, texture, and cooking requirements, so it's worth experimenting with different cuts to find your favorites.

Protein Content

As mentioned earlier, the beef retail cut featured in this article contains 24.6 g of protein per 100 g serving. Protein is essential for building and repairing muscle tissue, supporting immune function, and maintaining healthy hair, skin, and nails. If you're looking to increase your protein intake, incorporating beef into your diet can be a smart choice. Other high-protein foods include chicken, turkey, fish, eggs, dairy products, beans, lentils, and tofu.