Red meats, like beef, are nutritious and play an important role in a balanced diet.

Beef offers a variety of essential nutrients that support good health – one of the best sources of high-quality protein, iron, zinc, and B vitamins.

Beef: A Nutrient Powerhouse!

Per 100 grams cooked beef: 245 calories, 35 g protein, 10 g fat, 0 g carbohydrate

To learn even more about beef and what it can do for health, check out the links below. Take a deep dive into the nutrients beef is best known for:




Beef Belongs

Very few foods can match the nutrient density of beef. Beef is a concentrated source of nutrients providing a variety of essential vitamins and minerals for a small amount of food and modest number of calories. Beef is a powerful nutritional package.

For example: one cooked serving of 100g of beef has as much protein as 5 ½ servings (30g each) of almonds – approx. ¾ of a cup!

For the same amount of iron in 1 serving of beef, you would need to eat 7 times the amount of salmon, for the same amount of vitamin B12 you would need to eat 7 times the amount of chicken, and for an equivalent amount of zinc, you would need to eat 10 eggs.

One serving (100g) of beef delivers 35 g of protein and at 245 calories. Getting the same amount of protein from black beans will cost you about 520 calories, about 735 calories from hummus and about 865 calories from peanut butter. While these are all extremely healthful foods with their own distinct benefits, these comparisons demonstrate how very few other foods deliver as much protein for so few calories.

Here’s another way of looking at it: Compared to chicken breast, beef has 200% more iron, 600% more vitamin B12, 700% more zinc. Beef comes out on top.

Let’s take a closer look at a few other key benefits:




Better Together

Food synergy is the idea that when consumed in combination, foods interact to deliver greater nutritional value compared to when they are eaten separately.

The ‘Meat Factor’ is a concept that explains the improved absorption of nutrients like iron and zinc from plant-based proteins and vegetables when consumed alongside beef or other meats. For example, adding some ground beef to your bean chili allows you to absorb 150% more iron from the beans than if you ate a vegetarian version of the dish.

Another example of a food synergy is adding fruit that is high in vitamin C (e.g., strawberries, cantaloupe, citrus) to oatmeal to help enhance your body’s ability to absorb iron from the cereal. Alternatively, adding calcium-rich milk or yogurt to a green smoothie can help bind oxalates from greens such as spinach, an important consideration for people with calcium oxalate kidney stones.

Overall, the key takeaway is that animal and plant foods are better together.