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Beef

Meat

Beef

Beef is a nutrient-dense red meat primarily valued for its high-quality complete protein, heme iron, and vitamin B12 content.

Beef is the culinary name for meat from cattle, particularly skeletal muscle. It is a staple protein source in many diets worldwide, valued for its rich nutrient profile including high-quality protein, iron, and B vitamins.

protein-dense animal food

Typical serving · 113g

Common varieties · sirloin, ribeye, ground beef, tenderloin, brisket +1 more

65health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicWeight lossDiabetes-friendly

The story

What makes it unique

Beef is a complete protein source with zero carbohydrates, digesting at a moderate rate and providing high satiety. Its macronutrient profile is dominated by protein and fat, with saturated fat content varying significantly by cut. As a minimally processed whole food, fresh beef retains its native cellular structure and micronutrients like heme iron and creatine.

Varieties: sirloin · ribeye · ground beef · tenderloin · brisket · flank

#redmeat#highprotein#hemeiron#ketofood#zerocarb#musclebuilding#vitaminb12#weightlossfood#animalprotein#leanbeef

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

250kcal

Density 2.50 kcal/g

Protein

26g

Carbs

0g

Fat

15g

Fiber

0g

Sugar

0 g

Sodium

72 mg

Potassium

315 mg

Glycemic index

0

Glycemic load

0

Water content

59%

Standout compounds

Nutrient highlights

  • Vitamin B12

    high

    Essential for nerve function, DNA synthesis, and red blood cell formation.

  • Heme Iron

    high

    Carries oxygen in the blood; highly bioavailable compared to plant iron.

  • Zinc

    high

    Supports immune function, wound healing, and protein synthesis.

  • Protein

    high

    Provides all essential amino acids necessary for muscle and tissue repair.

  • Creatine

    moderate

    Supplies energy to muscles and supports high-intensity exercise capacity.

Wellness map

Health scores & processing

Weight loss
65
Satiety
90
Blood sugar
95
Gut health
40
Heart health
50
Fitness
90
Processing
85

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh cuts of beef are unprocessed whole foods. Processing level increases only if cured, smoked, or made into sausages or deli meats.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelexcellent
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Fresh beef carries a moderate risk of bacterial contamination requiring thorough cooking. Conventional farming practices often involve antibiotic use, though strict residue limits are enforced.

70safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • E. coli
  • Salmonella
  • Campylobacter

Safer choices

Grass-fed, organic, or locally sourced beef from verified antibiotic-free farms.

Prep tips

Do not wash raw beef to avoid spreading bacteria. Cook ground beef to 160°F (71°C) and whole cuts to at least 145°F (63°C) with a resting period.

Routine antibiotic use in conventional cattle farming contributes to antimicrobial resistance.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein content boosts metabolic rate and satiety, but energy density requires portion control to avoid excess calorie intake.

  2. Blood sugar

    Contains zero carbohydrates, resulting in no direct glycemic spike. Protein helps stabilize blood sugar when paired with carbohydrates.

  3. Fitness & energy

    Excellent source of complete protein and creatine, directly supporting muscle protein synthesis and high-intensity exercise performance.

  4. Gut health

    Lacks dietary fiber, providing no prebiotic benefits. High red meat intake is associated with unfavorable shifts in gut microbiome composition.

  5. Processing quality

    Fresh cuts are whole foods, but processed forms like bacon or salami contain added sodium and preservatives that degrade nutritional quality.

  6. Food safety

    Must be handled and cooked properly to eliminate pathogenic bacteria. Heavy metal accumulation is generally low compared to seafood.

  7. Common mistakes

    Consuming excessively large portions, choosing only high-fat cuts, or charring meat at high temperatures which creates heterocyclic amines.

  8. Best preparation

    Slow roasting, stewing, or grilling to medium rather than well-done to preserve amino acid quality and reduce carcinogen formation.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • post-workout recovery

    Provides complete protein and creatine to repair muscle tissue and support adaptation after intense resistance training.

  • iron deficiency diet

    Offers highly bioavailable heme iron that is absorbed much more efficiently than plant-based iron sources.

  • low-carb meal prep

    Serves as a zero-carb foundation for ketogenic or low-carbohydrate meals while delivering essential micronutrients.

Balance sheet

Pros & cons

Upsides

  • Exceptional source of bioavailable heme iron
  • Rich in vitamin B12 and zinc
  • Highly satiating complete protein source
  • Zero carbohydrates, ideal for keto diets
  • Contains naturally occurring creatine for athletic performance

Trade-offs

  • High in saturated fat depending on the cut
  • Lacks dietary fiber for gut health
  • Higher calorie density than white fish or poultry
  • Overcooking can produce carcinogenic compounds
  • Conventional farming raises environmental and antibiotic concerns

Fit check

Who is it for?

Great match

  • muscle building
  • iron deficiency anemia
  • low-carb and ketogenic diets
  • high-protein weight loss diets

Consider alternatives

  • strict low-fat diets
  • plant-based or vegan lifestyles
  • individuals with severe hypercholesterolemia
  • those seeking high-fiber foods

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Beef

    This food

    Beef

    VS90% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is lower in calories and fat, while beef provides significantly more iron and B12.

    Chicken breast is lower in fat and calories for dieting, while beef offers superior iron and B12 for overall nutrient density.

    Beef vs Chicken Breast
  • Beef

    This food

    Beef

    VS85% alike
    Pork Tenderloin

    Compare with

    Pork Tenderloin

    Pork tenderloin is nearly as lean as chicken but with a nutrient profile closer to beef, though lower in iron.

    Pork tenderloin is leaner and lower in calories, but beef provides more iron and zinc for athletic performance.

    Beef vs Pork Tenderloin
  • Beef

    This food

    Beef

    VS95% alike
    Bison

    Compare with

    Bison

    Bison offers a similar flavor and nutrient profile to beef but with significantly less fat and fewer calories.

    Bison is a leaner alternative to beef with more protein per calorie, while beef offers a fattier, more marbled eating experience.

    Beef vs Bison
  • Beef

    This food

    Beef

    VS85% alike
    Lamb

    Compare with

    Lamb

    Lamb tends to be higher in saturated fat and calories than average beef cuts, with slightly different micronutrient ratios.

    Beef is generally leaner and more versatile for daily meals, while lamb is richer in fat and flavor for occasional dining.

    Beef vs Lamb
  • Beef

    This food

    Beef

    VS70% alike
    Salmon

    Compare with

    Salmon

    Salmon provides heart-healthy omega-3 fats, whereas beef provides more iron and B12.

    Salmon wins for heart health and omega-3s, while beef is superior for iron and B12 replenishment.

    Beef vs Salmon
  • Beef

    This food

    Beef

    VS85% alike
    Turkey Breast

    Compare with

    Turkey Breast

    Turkey breast is much lower in fat and calories, making it leaner, but lacks the micronutrient density of beef.

    Turkey breast is leaner for strict calorie counting, while beef provides more iron and zinc for nutrient density.

    Beef vs Turkey Breast
  • Beef

    This food

    Beef

    VS90% alike
    Venison

    Compare with

    Venison

    Venison is significantly leaner than beef and higher in protein, offering a more nutrient-dense calorie profile.

    Venison is lower in fat and higher in protein than beef, but beef is more accessible and provides more dietary fat for keto diets.

    Beef vs Venison
  • Beef

    This food

    Beef

    VS60% alike
    Tofu

    Compare with

    Tofu

    Tofu is low-calorie and contains fiber and phytoestrogens, while beef offers complete protein with higher iron and B12.

    Tofu is a low-calorie plant alternative with fiber, while beef provides superior complete protein and heme iron for muscle building.

    Beef vs Tofu
  • Beef

    This food

    Beef

    VS55% alike
    Lentils

    Compare with

    Lentils

    Lentils offer fiber and slow-digesting carbs, whereas beef provides zero-carb protein and heme iron.

    Lentils provide fiber and steady energy for gut health, while beef delivers concentrated protein and heme iron for muscle repair.

    Beef vs Lentils
  • Beef

    This food

    Beef

    VS75% alike
    Eggs

    Compare with

    Eggs

    Eggs are lower in calories and higher in choline, while beef provides more iron, zinc, and concentrated protein.

    Eggs are a versatile low-calorie protein source, while beef offers heavier satiety and superior iron for physical performance.

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is beef good for weight loss?

    Yes, lean beef can support weight loss due to its high protein content which increases satiety and metabolic rate, but portion control is essential due to its caloric density.

  • Can diabetics eat beef?

    Yes, beef contains zero carbohydrates and will not spike blood sugar. Its protein can also help stabilize post-meal glucose levels when eaten with carb-containing sides.

  • Is beef healthier than chicken?

    Chicken breast is lower in calories and saturated fat, making it better for strict fat restriction. However, beef provides significantly more iron, zinc, and vitamin B12.

  • Does beef raise cholesterol?

    Beef contains saturated fat which can raise LDL cholesterol levels in sensitive individuals. Choosing lean cuts and moderating portion sizes helps manage this risk.

  • What is the healthiest cut of beef?

    The healthiest cuts are the leanest options, such as eye of round, top sirloin, and tenderloin, which provide high protein with minimal saturated fat.

  • Is grass-fed beef better than grain-fed?

    Grass-fed beef generally contains more omega-3 fatty acids and antioxidants like vitamin E, while grain-fed beef tends to be more tender with higher marbling.

  • How much beef should I eat per week?

    Most dietary guidelines suggest limiting red meat to 1-3 servings per week to balance nutrient benefits with potential cardiovascular and cancer risks.

  • Can I eat beef on a keto diet?

    Yes, beef is highly compatible with a keto diet because it contains zero carbs and provides ample fat and protein for energy and satiety.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

85

Health analysis

90

Food safety

90

Comparisons