Beef Nutrition Facts, Calories, and Top 13 Health Benefits

Is Beef Good for You?

Beef is a highly nutritious food that offers a wide range of health benefits. It is an excellent source of high-quality protein, essential for building and maintaining muscle mass, as well as supporting various bodily functions (Smith et al., 2018). Beef is also rich in essential vitamins and minerals, such as vitamin B12, zinc, iron, and selenium, which play crucial roles in promoting overall health and well-being (McAfee et al., 2010).

This article will expand on topics such as 13 evidence-based health benefits of beef, beef nutrition facts, beef risks and side effects, beef substitutes, popular beef diets, beef storage tips, 7 fast beef home remedies, beef and weight management, and beef for health conditions. The information provided in this article is up-to-date as of May 2025.

13 Evidence-based Health Benefits of Beef

Beef is a versatile and nutritious food that offers numerous science-backed health benefits. Each of the following health benefits has been fact-checked and is supported by scientific publications.

1. Supports Muscle Growth and Maintenance

Beef is an excellent source of high-quality protein, containing all the essential amino acids needed for muscle growth and maintenance. A 3-ounce (85-gram) serving of beef provides approximately 26 grams of protein, making it an ideal choice for athletes and fitness enthusiasts (Paddon-Jones et al., 2009). Additionally, the protein in beef has a high digestibility score, ensuring that the body can efficiently utilize the amino acids for muscle synthesis (Oberli et al., 2015).

2. Boosts Immune System Function

Beef is rich in zinc and selenium, two essential minerals that play a vital role in supporting immune system function. Zinc helps in the development and activation of immune cells, while selenium acts as a powerful antioxidant, protecting the body from oxidative stress and inflammation (Huang et al., 2015). Consuming beef regularly can help strengthen the immune system and reduce the risk of infections and diseases (Steinbrenner et al., 2015).

3. Promotes Healthy Brain Function

Beef is an excellent source of vitamin B12, a crucial nutrient for maintaining healthy brain function. Vitamin B12 plays a vital role in the formation of myelin, the protective sheath around nerve fibers, and helps in the production of neurotransmitters (Gille & Schmid, 2015). A 3-ounce (85 grams) serving of beef provides approximately 37% of the recommended daily intake of vitamin B12, making it an excellent choice for promoting cognitive health and reducing the risk of neurological disorders (O’Leary & Samman, 2010).

4. Supports Healthy Red Blood Cell Formation

Beef is a rich source of iron, an essential mineral required for the formation of healthy red blood cells. Iron is a key component of hemoglobin, the protein responsible for carrying oxygen throughout the body (Abbaspour et al., 2014). A 3-ounce (85-gram) serving of beef provides approximately 13% of the recommended daily intake of iron, making it an excellent choice for preventing anemia and maintaining optimal oxygen transport (Carpenter & Mahoney, 1992).

5. Promotes Healthy Skin and Hair

Beef is a good source of biotin, a B-vitamin that plays a crucial role in maintaining healthy skin and hair. Biotin helps in the production of keratin, the primary protein found in skin, hair, and nails (Patel et al., 2017). Consuming beef regularly can help improve skin elasticity, reduce the appearance of wrinkles, and promote healthy hair growth (Hochman et al., 2021).

6. Supports Bone Health

Beef is rich in phosphorus and magnesium, two essential minerals that contribute to maintaining strong and healthy bones. Phosphorus works in conjunction with calcium to form the mineral matrix of bones, while magnesium plays a role in regulating calcium metabolism (Castiglioni et al., 2013). A 3-ounce (85-gram) serving of beef provides approximately 20% of the recommended daily intake of phosphorus and 6% of the recommended daily intake of magnesium, making it an excellent choice for promoting bone health and reducing the risk of osteoporosis (Bonjour, 2011).

7. Aids in Weight Management

Beef is a nutrient-dense food that can be an excellent addition to a weight management plan. The high protein content in beef helps to promote feelings of fullness and satiety, reducing overall calorie intake (Weigle et al., 2005). Additionally, the healthy fats found in beef, such as conjugated linoleic acid (CLA), have been shown to support weight loss and improve body composition (Dilzer & Park, 2012).

8. Supports Heart Health

Beef contains a variety of nutrients that support heart health, including omega-3 fatty acids, vitamin B6, and niacin. Omega-3 fatty acids have been shown to reduce inflammation, lower blood pressure, and decrease the risk of heart disease (Marik & Varon, 2009). Vitamin B6 and niacin help to regulate homocysteine levels, an amino acid associated with an increased risk of cardiovascular problems (Satyanarayana et al., 2012).

9. Enhances Athletic Performance

Beef is an excellent source of creatine, a naturally occurring compound that plays a crucial role in energy production during high-intensity exercise. Creatine supplementation has been shown to improve muscle strength, power output, and overall athletic performance (Kreider et al., 2017). Consuming beef regularly can help to increase creatine stores in the body, supporting optimal physical performance (Brosnan & Brosnan, 2007).

10. Supports Healthy Pregnancy

Beef is a rich source of folate, a B-vitamin essential for healthy fetal development. Folate plays a crucial role in the formation of the neural tube and helps to prevent birth defects such as spina bifida (Greenberg et al., 2011). Consuming adequate amounts of folate during pregnancy has also been associated with a reduced risk of preterm birth and low birth weight (Scholl & Johnson, 2000).

11. Promotes Healthy Aging

Beef contains a variety of nutrients that support healthy aging, including selenium, zinc, and vitamin B12. These nutrients have been shown to help protect against age-related cognitive decline, maintain healthy immune function, and support overall well-being in older adults (Cardoso et al., 2020). Consuming beef regularly as part of a balanced diet can help promote healthy aging and maintain optimal health throughout the lifespan (Phillips, 2012).

12. Supports Eye Health

Beef is a good source of zinc and vitamin A, two essential nutrients that play a crucial role in maintaining healthy vision. Zinc helps to protect the eyes from oxidative damage and supports the functioning of the retina (Ugarte & Osborne, 2014). Vitamin A is necessary for the production of rhodopsin, a pigment that allows the eye to adapt to low-light conditions (Saari, 2012). Consuming beef regularly can help to support eye health and reduce the risk of age-related vision problems (Chew, 2013).

13. Improves Mood and Mental Health

Beef is rich in nutrients that support mood and mental health, including iron, zinc, and B-vitamins. Iron deficiency has been linked to an increased risk of depression and cognitive impairment (Wassef et al., 2019). Zinc plays a role in regulating neurotransmitter function and has been shown to have antidepressant effects (Swardfager et al., 2013). B-vitamins, such as vitamin B12 and folate, are essential for the production of neurotransmitters that regulate mood and cognitive function (Stahl, 2009). Consuming beef regularly as part of a balanced diet can help to support mental health and well-being (Bodnar & Wisner, 2005).

Beef Nutrition Facts

Beef offers a wide array of health benefits, which can be further explained through their impressive nutrition facts, as analyzed in detail below:

Beef nutrition table

The following table provides an overview of the key nutrients found in beef:

How many calories are in beef?

Beef is a moderate-calorie food, with 217 calories per 100 grams, which represents 10.9% of the daily recommended intake (DRI). A typical serving size of beef (3 ounces or 85 grams) contains 250 calories, accounting for 12.5% of the DRI. To burn off the calories in a 100-gram serving of beef, an individual would need to engage in moderate-intensity activities such as walking (3.5 mph) for approximately 35 minutes or running (6 mph) for about 18 minutes.

How much protein is in beef?

Beef is an excellent source of high-quality protein, with 26.1 grams per 100 grams, representing 52.2% of the DRI. A typical serving size of beef (3 ounces or 85 grams) provides 26 grams of protein, accounting for 52% of the DRI. The protein in beef is considered complete, as it contains all the essential amino acids required for optimal health and muscle growth.

How many carbs are in beef?

Beef is a virtually carb-free food, with 0 grams of carbohydrates per 100 grams and per serving size. This makes beef an ideal choice for individuals following low-carb or ketogenic diets, as it does not contribute to daily carbohydrate intake.

How much fat is in beef?

Beef contains a moderate amount of fat, with 12.7 grams per 100 grams, representing 19.5% of the DRI. A typical serving size of beef (3 ounces or 85 grams) provides 15 grams of fat, accounting for 23.1% of the DRI. The fat content in beef can be further broken down into the following categories:

Is beef high in cholesterol?

Beef contains a moderate amount of cholesterol, with 74.6 milligrams per 100 grams, representing 24.9% of the DRI. A typical serving size of beef (3 ounces or 85 grams) provides 86 milligrams of cholesterol, accounting for 28.7% of the DRI. While cholesterol intake should be monitored, it is important to note that dietary cholesterol has a minimal impact on blood cholesterol levels for most people.

Minerals in beef

Beef is an excellent source of various essential minerals, as shown in the table below:

Beef is particularly rich in zinc, selenium, phosphorus, and iron, providing a significant portion of the daily recommended intake for these essential minerals. These minerals play crucial roles in supporting immune function, wound healing, oxygen transport, red blood cell formation, strong bones and teeth, and antioxidant protection.

Vitamins in beef

Beef contains several important vitamins, as shown in the table below:

Beef is an excellent source of vitamin B12, providing over 100% of the daily recommended intake per 100 grams. It also contains significant amounts of niacin, vitamin B6, and riboflavin, which are essential for energy metabolism, nervous system health, protein metabolism, and cellular growth.

Beef Risks and Side Effects

While beef is generally well-tolerated, some individuals may experience intolerances, sensitivities, or allergies to this meat. Symptoms of a beef intolerance or sensitivity may include digestive discomfort, bloating, and gas. In rare cases, individuals may have a true beef allergy, which can cause more severe symptoms such as hives, swelling, and difficulty breathing. If you suspect a beef intolerance, sensitivity, or allergy, it is essential to consult with a healthcare professional for proper diagnosis and management.

Another potential health risk associated with beef consumption is the presence of saturated fat. While beef contains both healthy monounsaturated and polyunsaturated fats, it also contains saturated fat, which, when consumed in excess, can contribute to an increased risk of heart disease and other chronic health conditions. To manage this risk, it is important to consume beef in moderation as part of a balanced diet and to choose leaner cuts of beef whenever possible.

Debunking myths about beef

Myth: Red meat, including beef, causes cancer.
Fact: While some studies have suggested a link between high consumption of processed and red meats and an increased risk of certain cancers, moderate consumption of lean, unprocessed beef as part of a balanced diet has not been conclusively linked to cancer risk. The key is to consume beef in moderation and to choose lean cuts while limiting processed meats.

Myth: Beef is difficult to digest and can cause digestive discomfort.
Fact: For most individuals, beef is well-tolerated and easily digestible. In fact, beef is often recommended as the first solid food for infants due to its tenderness and digestibility. However, individuals with specific sensitivities or allergies may experience digestive discomfort after consuming beef.

Beef Substitutes

When looking for alternatives to beef, several options can provide similar nutritional benefits. The following table compares beef to three common substitutes based on their protein, iron, zinc, and vitamin B12 content per 100 grams:

Chicken is a popular substitute for beef, offering a leaner protein option with a mild flavor. When using chicken as a substitute, it is essential to choose skinless cuts to reduce the overall fat content. Chicken provides comparable amounts of protein to beef but has lower levels of iron, zinc, and vitamin B12. However, chicken can be easily incorporated into a variety of dishes and is often more affordable than beef.

Turkey is another excellent substitute for beef, providing a lean and flavorful protein option. Turkey is high in protein and contains moderate amounts of iron, zinc, and vitamin B12. When using turkey as a substitute, it is important to choose ground turkey or turkey cuts that are lower in fat to maintain a healthy balance. Turkey can be used in place of beef in many recipes, such as burgers, meatballs, and tacos, making it a versatile and nutritious alternative.

Tofu, a soy-based product, is a popular plant-based substitute for beef. While tofu is lower in protein compared to beef, it is a good source of iron and contains some zinc. Tofu does not contain vitamin B12, so individuals following a plant-based diet may need to obtain this nutrient from fortified foods or supplements. When using tofu as a substitute, it is essential to choose firm or extra-firm varieties for a texture that is more similar to beef. Tofu can be marinated, grilled, or stir-fried to incorporate flavor and can be used in a variety of dishes, such as stir-fries, soups, and salads.

Popular Beef Diets

How to add beef safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available beef-friendly diet options:

1. Mediterranean Diet
2. Paleo Diet
3. Ketogenic Diet
4. DASH Diet
5. Carnivore Diet

The Mediterranean Diet is a well-balanced eating plan that emphasizes whole grains, vegetables, fruits, legumes, and healthy fats such as olive oil. Beef can be incorporated into this diet in moderation, as it allows for the consumption of lean meats. This diet has been shown to reduce the risk of chronic diseases and promote heart health.

The Paleo Diet focuses on consuming whole, unprocessed foods similar to those eaten by our Paleolithic ancestors. This diet includes meat, fish, vegetables, fruits, and nuts while eliminating grains, legumes, and dairy products. Beef is a staple in the Paleo Diet due to its nutrient density and versatility. While the Paleo Diet may aid in weight loss and improve overall health, it can be restrictive and may lack certain nutrients.

The Ketogenic Diet is a high-fat, low-carb eating plan that induces a metabolic state called ketosis, in which the body burns fat for fuel instead of carbohydrates. Beef is an excellent choice for this diet, as it is high in healthy fats and low in carbohydrates. The Ketogenic Diet can lead to rapid weight loss and improved blood sugar control, but it may be difficult to sustain long-term and can be restrictive.

The DASH Diet (Dietary Approaches to Stop Hypertension) emphasizes fruits, vegetables, whole grains, and low-fat dairy products while limiting sodium, saturated fat, and added sugars. Beef can be incorporated into this diet in moderation, as it is a good source of protein and nutrients. The DASH Diet has been shown to help lower blood pressure and reduce the risk of heart disease.

The Carnivore Diet is a highly restrictive eating plan that consists solely of animal products, including beef, pork, poultry, fish, and eggs. This diet eliminates all plant-based foods, including fruits, vegetables, grains, and legumes. While the Carnivore Diet may aid in weight loss and improve certain health markers, it is highly restrictive and may lead to nutrient deficiencies if not carefully planned.

How to Cook Beef?

Grilled beef is a popular cooking method that imparts a smoky flavor to the meat. Grilling over high heat helps create a caramelized exterior while keeping the interior tender and juicy. To minimize nutrient loss, it is important to avoid charring the meat and to use a marinade or rub that contains antioxidants, such as herbs and spices. Grilling may result in a slight loss of B vitamins, but it helps retain more of the fat-soluble vitamins compared to boiling or poaching.

Roasted beef is a classic preparation method that involves cooking the meat in an oven at a moderate temperature. This method allows for even cooking and helps develop a flavorful crust on the exterior of the meat. To ensure tender and juicy results, it is essential to use a meat thermometer to avoid overcooking. Roasting beef may result in some loss of water-soluble vitamins, but it helps retain more of the fat-soluble vitamins compared to other cooking methods.

Braised beef involves cooking the meat in a flavorful liquid at a low temperature for an extended period. This method helps tenderize tougher cuts of beef and infuses the meat with the flavors of the braising liquid. Braising allows for the retention of more water-soluble vitamins compared to other cooking methods, as the nutrients are dissolved in the cooking liquid and can be consumed along with the meat.

Instant Pot beef is a convenient and quick cooking method that uses pressure to tenderize the meat and infuse it with flavor. This method is particularly useful for tougher cuts of beef, as the high pressure helps break down the connective tissue and create a tender result. Instant Pot cooking may help retain more nutrients compared to other methods, as the sealed environment minimizes the loss of water-soluble vitamins and minerals.

Easy Beef Recipes

Incorporating the following beef recipes into your diet can help increase your beef intake without compromising taste.

Breakfast ideas with beef

Beef and spinach frittata is a protein-packed breakfast option that combines tender beef, nutrient-rich spinach, and fluffy eggs. This dish is easy to prepare and can be customized with your favorite herbs and spices.

Beef breakfast sausage patties are a delicious and satisfying way to start your day. These homemade patties are made with ground beef, spices, and herbs, and can be served alongside eggs, vegetables, or whole-grain toast for a complete meal.

Lunch ideas with beef

Beef and quinoa stuffed bell peppers are a colorful and healthy lunch option that combines ground beef, protein-rich quinoa, and an array of vegetables. These stuffed peppers are easy to prepare in advance and can be enjoyed hot or cold.

Thai beef salad is a refreshing and flavorful lunch idea that features tender strips of beef, crisp vegetables, and a zesty lime dressing. This salad is perfect for those looking for a light yet satisfying meal and can be customized with your favorite herbs and toppings.

Dinner ideas with beef

Slow-cooker beef stew is a comforting and hearty dinner option that combines tender chunks of beef with a variety of vegetables and aromatic herbs. This dish is perfect for busy weeknights, as it can be prepared in the morning and left to cook throughout the day.

Beef and broccoli stir-fry is a quick and easy dinner idea that features tender strips of beef, crisp broccoli florets, and a savory sauce. This dish is perfect for those looking for a healthy and flavorful meal that can be prepared in under 30 minutes.

Simple tips to add beef to your diet

• Add ground beef to your favorite pasta sauce for a protein boost and rich flavor
• Use leftover roast beef to create a hearty salad with mixed greens, vegetables, and a tangy vinaigrette
• Incorporate beef into your favorite vegetable soup for a satisfying and nutrient-dense meal
• Create a beef-based chili with beans, vegetables, and your favorite spices for a comforting and nutritious dish
• Grill beef kebabs with colorful vegetables for a fun and interactive dinner option
• Use thinly sliced beef as a protein-rich topping for your favorite pizza or flatbread
• Prepare a batch of beef jerky for a convenient and portable snack option
• Add diced beef to your morning scramble or omelet for a filling and flavorful breakfast
• Experiment with different cuts of beef, such as sirloin or tenderloin, to discover new textures and flavors

Beef Storage Tips

Knowing how to cook beef is only part of the equation; understanding proper beef storage tips is crucial to ensuring that your meals last longer and maintain their quality.

Shelf life of beef

• At room temperature: Beef should not be left at room temperature for more than 2 hours to prevent bacterial growth.
• In the refrigerator: Raw beef can be stored in the refrigerator for 3-5 days, while cooked beef can last for up to 4 days.
• In the freezer: Raw beef can be frozen for up to 6 months, while cooked beef can be frozen for up to 3 months.

How to store beef?

Proper storage is essential to maintain the quality and safety of beef. When storing raw beef, it is crucial to keep it in its original packaging or wrap it tightly in plastic wrap or aluminum foil to prevent air exposure and minimize the risk of contamination. Place the wrapped beef on a plate or in a container to catch any drips and store it in the coldest part of the refrigerator, typically the bottom shelf.

When storing cooked beef, allow it to cool to room temperature before placing it in an airtight container or wrapping it tightly in plastic wrap or aluminum foil. This helps prevent moisture loss and keeps the beef fresh for longer. Label the container or wrapped beef with the date of storage to help keep track of its shelf life.

How to refrigerate beef?

Refrigerating beef properly is key to maintaining its freshness and preventing spoilage. Follow these steps to ensure optimal refrigeration:

1. Place the beef in an airtight container or wrap it tightly in plastic wrap or aluminum foil.
2. Label the container or wrapped beef with the date of storage.
3. Store the beef in the coldest part of the refrigerator, usually the bottom shelf, at a temperature between 34°F and 40°F (1°C and 4°C).
4. Use the beef within 3-5 days for raw beef and 4 days for cooked beef.

How to freeze beef?

Freezing beef is an excellent way to extend its shelf life and preserve its quality. Follow these steps to freeze beef properly:

1. Wrap the beef tightly in plastic wrap or aluminum foil, removing as much air as possible to prevent freezer burn.
2. Place the wrapped beef in a freezer-safe container or resealable freezer bag.
3. Label the container or bag with the date of freezing and the type of beef (raw or cooked).
4. Store the beef in the freezer at a temperature of 0°F (-18°C) or below.
5. Use frozen raw beef within 6 months and frozen cooked beef within 3 months for best quality.

Signs of Spoilage in Beef

Recognizing the signs of spoilage in beef is essential to avoid consuming contaminated meat. Some common indicators of spoiled beef include:

• Foul odor: Spoiled beef may have a strong, unpleasant smell that differs from its normal, mild scent.
• Slimy texture: If the surface of the beef feels sticky or slimy to the touch, it may be a sign of bacterial growth.
• Discoloration: Spoiled beef may have a grayish or greenish tint, rather than its usual reddish color.
• Mold growth: Any visible mold on the surface of the beef is a clear indication of spoilage and the meat should be discarded.

7 Fast Beef Home Remedies

Are there any less-known tips to unlock the nutritious profile of beef? The following beef remedies can have a positive effect on overall well-being.

1. Beef bone broth: Simmer beef bones with vegetables and herbs for several hours to create a nutrient-rich broth that supports digestive health and joint function.

2. Beef liver pâté: Blend cooked beef liver with herbs, spices, and healthy fats to create a spread that is high in iron, vitamin A, and B vitamins.

3. Beef tallow balm: Render beef fat to create a moisturizing balm that can be used to soothe dry skin and promote wound healing.

4. Beef jerky: Marinate lean cuts of beef in a mixture of spices and seasonings, then dehydrate to create a protein-rich snack that supports muscle growth and maintenance.

5. Beef and vegetable soup: Simmer beef with a variety of vegetables and herbs to create a comforting soup that is high in protein, fiber, and essential nutrients.

6. Beef and spinach smoothie: Blend cooked ground beef with spinach, fruit, and yogurt to create a protein-packed smoothie that supports muscle growth and overall health.

7. Beef and sweet potato hash: Sauté ground beef with diced sweet potatoes, onions, and spices to create a nutrient-dense breakfast or lunch option that supports sustained energy levels.

Beef and Weight Management

There are multiple health benefits and home remedies using beef, but what is their role in weight management? This section will analyze beef’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can beef help with weight loss?

A study published in the American Journal of Clinical Nutrition found that participants who consumed a high-protein diet that included beef experienced greater weight loss and improvements in body composition compared to those who consumed a standard protein diet (Wycherley et al., 2012). The study attributed these results to the satiating effects of protein and the preservation of lean muscle mass during weight loss. Additionally, a review published in the Journal of Nutrition concluded that high-protein diets, including those that incorporate beef, can be effective for weight loss and improving cardiometabolic health markers (Leidy et al., 2015).

Beef in low-calorie diets

Beef can be incorporated into low-calorie diets to support weight loss efforts. A 3-ounce (85 grams) serving of lean beef contains approximately 150-200 calories, making it a suitable choice for those following a calorie-restricted diet. A study published in the Journal of the American College of Nutrition found that participants who consumed a low-calorie diet that included lean beef experienced similar weight loss and improvements in cardiovascular risk factors compared to those who followed a plant-based, low-calorie diet (Roussell et al., 2012).

Beef and satiety

The high protein content of beef can help promote feelings of satiety, which may lead to reduced overall calorie intake and support weight management efforts. A study published in the Journal of the Academy of Nutrition and Dietetics found that participants who consumed a high-protein diet that included beef reported greater feelings of fullness and satisfaction compared to those who consumed a standard protein diet (Douglas et al., 2013). Additionally, a review published in the American Journal of Clinical Nutrition concluded that high-protein diets, including those that incorporate beef, can increase satiety and reduce subsequent energy intake (Paddon-Jones et al., 2008).

Beef and metabolism

Consuming beef as part of a balanced diet may help support a healthy metabolism, which is crucial for weight management. A study published in the Journal of Nutrition found that participants who consumed a high-protein diet that included beef experienced an increase in resting energy expenditure, which is an indicator of metabolic rate (Leidy et al., 2015). Furthermore, a review published in the International Journal of Obesity concluded that high-protein diets, including those that incorporate beef, can boost metabolism and increase fat oxidation, potentially aiding in weight loss and body composition improvements (Westerterp-Plantenga et al., 2012).

Beef for Health Conditions

While weight management is important, do beef have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Beef and diabetes

A study published in the American Journal of Clinical Nutrition found that consuming lean beef as part of a healthy diet did not adversely affect glucose or insulin responses in people with type 2 diabetes (Roussell et al., 2012). Additionally, a review published in the journal Nutrients concluded that the consumption of lean red meat, including beef, can be included in the diets of people with type 2 diabetes without compromising glycemic control (Stanton et al., 2020).

Beef and heart health

A meta-analysis published in the Journal of the American Heart Association found that consuming lean beef as part of a healthy dietary pattern did not increase the risk of cardiovascular disease (O’Connor et al., 2017). Furthermore, a study published in the American Journal of Clinical Nutrition demonstrated that consuming lean beef as part of a Mediterranean-style diet improved cardiovascular risk factors, such as LDL cholesterol and triglycerides, in healthy adults (Roussell et al., 2014).

Beef and digestive issues

A study published in the Journal of Human Nutrition and Dietetics found that consuming lean red meat, including beef, did not exacerbate symptoms in people with inflammatory bowel disease (IBD) and could be safely included in their diets (Staudacher et al., 2019). Moreover, a review published in the journal Nutrients suggested that the high protein content of beef may help support the growth and maintenance of the intestinal lining, promoting digestive health (Delimaris, 2013).

Beef and inflammation

A study published in the Journal of Nutrition found that consuming lean beef as part of a Mediterranean-style diet reduced markers of inflammation, such as C-reactive protein (CRP), in healthy adults (Roussell et al., 2014). Additionally, a review published in the journal Food & Function highlighted the potential anti-inflammatory properties of certain compounds found in beef, such as conjugated linoleic acid (CLA) and omega-3 fatty acids (Bendsen et al., 2011).

Beef and cancer prevention

A meta-analysis published in the journal Nutrition Research found no significant association between the consumption of unprocessed red meat, including beef, and the risk of colorectal cancer (Zhao et al., 2017). However, the study did find a positive association between processed meat consumption and colorectal cancer risk. A review published in the journal Meat Science emphasized the importance of distinguishing between processed and unprocessed red meat when considering the relationship between beef consumption and cancer risk (McAfee et al., 2010).

The evidence from these studies suggests that consuming lean, unprocessed beef as part of a balanced diet may offer potential benefits for various health conditions, including diabetes, heart health, digestive issues, and inflammation, while not significantly increasing the risk of certain cancers. However, it is essential to choose lean cuts of beef and consume them in moderation to maximize potential health benefits.

Final Thoughts on Beef Nutrition

In this article, we have covered a wide range of topics related to beef nutrition, including 13 evidence-based health benefits of beef, beef nutrition facts, beef risks and side effects, beef substitutes, popular beef diets, beef storage tips, 7 fast beef home remedies, beef and weight management, and beef for health conditions.

Here are some interesting facts that were highlighted throughout the article:

• Beef is an excellent source of high-quality protein, providing 26.1 grams per 100 grams, representing 52.2% of the daily recommended intake.
• Beef is a rich source of essential minerals, such as zinc, iron, phosphorus, and selenium, which support various bodily functions.
• Consuming lean beef as part of a balanced diet may support weight management efforts by promoting feelings of satiety and preserving lean muscle mass during weight loss.
• Incorporating lean beef into a healthy dietary pattern may offer potential benefits for various health conditions, including diabetes, heart health, digestive issues, and inflammation, without significantly increasing the risk of certain cancers.
• Proper storage and handling of beef are essential to maintain its quality and safety, with raw beef lasting 3-5 days in the refrigerator and up to 6 months in the freezer.
• Beef can be used in various home remedies, such as bone broth, liver pâté, and tallow balm, to support overall well-being.

The last content update for this article was on May 2025. To stay informed about the latest nutrition and well-being news, tips, and articles, be sure to follow Anai.ai, your trusted source for evidence-based information on living a healthy and balanced life.

Beef Nutrition FAQs

What is beef good for?

Beef is an excellent source of high-quality protein, providing 26 grams per 3-ounce (85 grams) serving, which is essential for building and repairing tissues, maintaining muscle mass, and supporting overall health. Additionally, beef is rich in essential nutrients such as vitamin B12, with 2.6 mcg per 100 grams (108.3% of the daily recommended intake), as well as zinc, iron, and selenium, which support various bodily functions, including immune health, oxygen transport, and antioxidant protection.

Is beef healthy?

Beef can be a nutritious addition to a balanced diet when consumed in moderation. It is a good source of high-quality protein, essential vitamins, and minerals. However, beef is also relatively high in saturated fat, with 5.3 grams per 100 grams, which can contribute to heart disease risk if consumed in excess. Choosing lean cuts of beef and consuming it in moderation as part of a balanced diet can help maximize its potential health benefits while minimizing risks.

Is beef fattening?

Beef, like other animal proteins, can be a part of a weight management plan when consumed in moderation and in appropriate portion sizes. A 3-ounce (85 grams) serving of beef contains approximately 250 calories, which can fit into a calorie-controlled diet. However, consuming excessive amounts of beef or choosing fatty cuts can contribute to weight gain. It is essential to balance beef intake with other nutrient-dense foods and engage in regular physical activity for effective weight management.

Who should avoid beef?

Individuals with a history of heart disease or high cholesterol levels should consume beef in moderation due to its relatively high saturated fat content. Those with an allergy or intolerance to beef should avoid it entirely. Additionally, people following specific dietary patterns, such as veganism or vegetarianism, may choose to exclude beef from their diets for personal, ethical, or environmental reasons. Pregnant women should ensure that beef is cooked thoroughly to minimize the risk of foodborne illnesses.

Can I eat beef daily?

While beef can be a nutritious addition to a balanced diet, it is generally not recommended to consume it daily. Beef is relatively high in saturated fat, and consuming excessive amounts can increase the risk of heart disease and other health issues. The American Heart Association recommends limiting saturated fat intake to less than 7% of daily calories. Incorporating a variety of protein sources, including lean meats, fish, poultry, legumes, and plant-based options, can help ensure a balanced and diverse diet.

Can dogs eat beef?

Beef can be a safe and nutritious protein source for dogs when consumed in moderation and as part of a balanced diet. It is a good source of essential amino acids, vitamins, and minerals that can support a dog’s overall health. However, it is crucial to introduce beef gradually and monitor for any adverse reactions, such as digestive issues or allergies. Beef should be served cooked and without any seasonings or additives that may be harmful to dogs. Always consult with a veterinarian before making significant changes to a dog’s diet.

Can cats eat beef?

Beef can be a suitable protein source for cats when offered in moderation and as part of a balanced diet. It is a good source of essential amino acids, such as taurine, which are crucial for a cat’s overall health. However, it is essential to provide beef that is cooked thoroughly, without any seasonings or additives that may be harmful to cats. Beef should be introduced gradually, and any adverse reactions, such as digestive issues or allergies, should be monitored. Always consult with a veterinarian before making significant changes to a cat’s diet.

How long does beef last in the fridge?

Raw beef can be stored in the refrigerator for 3-5 days, while cooked beef can last for up to 4 days when stored properly in an airtight container or wrapped tightly in plastic wrap or aluminum foil. It is essential to store beef in the coldest part of the refrigerator, typically the bottom shelf, at a temperature between 34°F and 40°F (1°C and 4°C). To maximize the shelf life of beef, it is crucial to store it promptly after purchase or cooking and to avoid leaving it at room temperature for extended periods.

Can you freeze beef?

Yes, beef can be successfully frozen to extend its shelf life. Raw beef can be frozen for up to 6 months, while cooked beef can be frozen for up to 3 months when stored properly in an airtight container or freezer-safe bag. To minimize the risk of freezer burn, it is essential to remove as much air as possible from the packaging before sealing. When freezing beef, it is recommended to label the package with the date of freezing to help keep track of its shelf life. To thaw frozen beef, transfer it to the refrigerator and allow it to thaw gradually for optimal safety and quality.

How to tell if beef is bad?

There are several signs that indicate beef has spoiled and should not be consumed. These include a strong, unpleasant odor that differs from the normal, mild scent of fresh beef, a slimy or sticky texture on the surface of the meat, and a grayish or greenish discoloration instead of the typical reddish color. The presence of visible mold growth is a clear indication that the beef should be discarded. If the beef has been stored for an extended period or if there is any doubt about its freshness, it is best to err on the side of caution and dispose of it to avoid potential foodborne illnesses.

How long is beef good for?

The shelf life of beef depends on various factors, including the cut of meat, its freshness at the time of purchase, and the storage conditions. Raw beef can be stored in the refrigerator for 3-5 days, while cooked beef can last for up to 4 days when stored properly. If frozen, raw beef can be kept for up to 6 months, and cooked beef can be frozen for up to 3 months. It is essential to follow proper storage guidelines and to consume beef within the recommended time frame to ensure the best quality and safety.

How to keep beef fresh?

To keep beef fresh, it is crucial to store it properly and maintain appropriate storage conditions. When storing raw beef in the refrigerator, please keep it in its original packaging or wrap it tightly in plastic wrap or aluminum foil, and place it on a plate or in a container to catch any drips. Store the beef in the coldest part of the refrigerator, usually the bottom shelf, at a temperature between 34°F and 40°F (1°C and 4°C).

Cooked beef should be allowed to cool to room temperature before being placed in an airtight container or wrapped tightly and stored in the refrigerator. To extend the shelf life of beef, it can be frozen, ensuring that it is wrapped tightly and stored in an airtight, freezer-safe container or bag. Proper labeling with the date of storage can help keep track of the beef’s freshness.