According to the US Department of Agriculture, the following cuts of beef are deemed lean:
According to the Montana Beef Council, lean cuts of beef offer a nutritional competitive advantage as compared to other protein sources.
Calories: A 3-ounce serving of cooked lean beef (based on the average of the 29 cuts of lean beef) comes in at about 154 calories — comparable to skinless chicken, some cuts of pork, and certain types of fish.
Protein: Beef is a valuable protein source packed with muscle-building amino acids. A 3-ounce serving of beef provides your body with about 25 grams of protein. (Click for the importance of protein in the diet.)
Zinc: In addition, that 3-ounce serving has as much zinc as 13.5 (3-ounce) servings of salmon, which comes in at a whopping 2,363 calories (and who could possibly eat that much salmon in a sitting?).
Vitamin B12: Three-ounces of lean beef supplies as much vitamin B12 as 7.5 (3-ounce) servings of skinless chicken breasts, which is just over 1,000 calories.Iron: A serving of lean beef packs in as much iron as 2.75 cups of raw spinach — pair the two in a salad and you've got one iron-rich meal.
Riboflavin: A 3-ounce serving of lean beef provides as much riboflavin as 4.5 (3-ounce) servings of white tuna meat, which has nearly 500 calories.
Vitamin B6: Three ounces of lean beef also contains as much vitamin B6 as 6.5 cups of raw spinach. Though that amount of spinach has a mere 46 calories, you'll likely be far more satisfied with your meal if it contains both beef and leafy green.Consuming a modest amount of beef — 3 ounces cooked — is a tasty way to reach your recommended daily intake of key vitamins and minerals. For optimal health, make vegetables, fruits and whole grains be the focus of your meal — and let beef be more of an integral accompaniment.
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