Read about the nutrition facts, health benefits, nutritional value and calories found in Beef

Beef Nutrition

Beef is referred to the meat obtained from bovines, such as domestic cattle. For thousands of years, mankind has been domesticating cattle for its meat and milk. Beef is a prominent cuisine in several countries, including Middle East, Pakistan, Australia, Argentina, Europe and the United States. Beef is a great source of red meat but there have been concerns regarding the effects of red meat on health. The truth is that it is not the red meat which is unhealthy but the cheese-burned burgers and fries that cause health problems. Say for instance, the lean beef, when enjoyed with stews or stir-fries, can be immensely healthy. As compared to the grain-fed beef, the pastured cows provide a healthier, nutritious cut of beef, chock-full with essential vitamins and minerals. As a result, grass-fed beef is becoming popular worldwide with an increasing awareness about its benefits. Scroll through the following sections to know the several potential healthful advantages that this powerful animal is encompassed of.



It is believed that cows were first domesticated for their meat in Greece and Turkey about 4,000 years ago. Cows have been revered in many civilizations throughout history. In India and some parts of Africa, cows were considered sacred. For centuries, beef consumption was regarded as a symbol of prosperity and wealth. People in the US consider hamburgers to be an all-American food but the fact is that beef was introduced to the US only recently. Until 16th century, cows and beef were not known in the Western Hemisphere; they were brought to Central and South America by the Spanish conquistadors who invaded these regions. Later, cows and beef came to North America along with the early colonists.


Health Benefits of Gai ka gosht (Beef)


  • Beef is a great source of protein and is capable of providing most of the daily protein requirement to the body.

  • Rich in vitamins B6 and B12, beef is significant for converting the potentially dangerous chemical homocysteine to benign molecules in the body.

  • Organic beef, which is obtained from the organically fed bovines, is a great source of selenium and zinc. The selenium content of lean beef is beneficial for the proper functioning of glutathione peroxidase, an antioxidant that reduces the severity of inflammatory conditions, like asthma and rheumatoid arthritis.

  • Zinc is present in abundance in lean beef, which effectively helps in preventing damage caused to blood vessel walls, which can lead to atherosclerosis. This nutrient is also important for the proper functioning of the immune system.

  • Organically fed beef contains higher amount of omega-3 fatty acids, which are valuable in reducing the risk of heart disease. They are also necessary for maintaining the level of total blood cholesterol and reducing LDL cholesterol levels in the body.

  • Beef is a good source of phosphorous and iron. While phosphorous is beneficial for strong teeth and bones, iron, on the other hand, facilitates in carrying oxygen in the blood, to all the cells and muscles, thereby preventing fatigue.

  • The protein content in beef helps in building a strong and muscular body, while zinc is significant for a healthy immune system and healing wounds.

  • Beef contains good amounts of vitamin B12 and is low in fat content which is useful in reducing the risk of colon cancer.


Nutritional Value & Calories In Beef 

Amount (tenderloin, separable lean and fat): 1 steak

Weight: 163 g

Basic Components

32 g


100.2 g


1.5 g


139 mg


Total Calories


Calories From Fats


Calories From Proteins

Fats & Fatty Acids

Total Fat

30 g

Saturated Fat

12 g

Monounsaturated Fat

13 g

Polyunsaturated Fat

1.1 g

Omega-3 Fatty Acids

354 mg

Omega-6 Fatty Acids

725 mg


Vitamin E

670 mcg

Vitamin K

2.6 mcg


100 mcg


155 mcg


9.4 mg

Vitamin B6

874 mcg


18 mcg

Vitamin B12

1.6 mcg

Pantothenic Acid

915 mcg


133.5 mg


19.6 mg


38 mg


2.3 mg


33 mg


294 mg


493 mg


82 mg


5.6 mg


109 mcg


18 mcg


36 mcg


How many calories in beef (per 100 gm)

Beef has about 247 calories per 100 gm of weight.


How to Buy Beef


  • Always check the sell-by date on the label and select the package with the latest date. The muscle portion of the meat should be red or purplish in color. In case it has turned brown, it is an indication that the meat has been excessively exposed to oxygen and is spoiled.

  • Purchase beef that contains the least amount of fat, irrespective of the fat color of the beef.

  • As far as possible, try buying organically grown beef. Organic beef ensures that the cattle were raised in a more humane manner and the meat is not contaminated with pesticides, hormones, or antibiotic residues.


Beef Storage Tips


  • Beef is highly perishable and hence, should always be stored in cold temperatures, either refrigerated or frozen.

  • While refrigerating beef in the original store packaging, keep the packaging secure and reduce the amount of handling involved.

  • The length of storage varies with the cut of beef. Larger pieces will have a longer shelf life compared to the pieces with increased surface area.

  • Ground beef can be kept fresh for about one to two days in the refrigerator, while steaks will last for two to three days and roasts for three to four days.

  • You can alternatively freeze beef to extend its shelf life, or if you wish to use it at a later stage. Wrap the beef cut with aluminum foil or freezer paper, squeezing out all the moisture. Frozen ground beef can last for up to two to three months, while steaks can be stored for about six months.

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