Beef, carcass, separable lean and fat, select, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.2 MG | 13% | |
| Niacin | 3.5 MG | 22% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.3 MG | 19% | |
| Folate, total | 7 UG | 2% | |
| Vitamin B-12 | 2.7 UG | 112% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 8 MG | 1% | |
| Iron, Fe | 1.9 MG | 10% | |
| Magnesium, Mg | 17 MG | 4% | |
| Phosphorus, P | 156 MG | 12% | |
| Potassium, K | 271 MG | 6% | |
| Sodium, Na | 59 MG | 3% | |
| Zinc, Zn | 3.6 MG | 33% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 15.9 UG | 29% |
Nutrition Highlights
- Good source of protein with 17.5g per 100g.
- Good source of Zinc, Zn (33% DV).
- Good source of Selenium, Se (29% DV).
- Good source of Niacin (22% DV).
- Rich source of Vitamin B-12 (112% of Daily Value per 100g).
About Beef, carcass, separable lean and fat, select, raw
This cut of meat comes from the whole carcass, including both lean muscle and fat, and is graded as select, meaning it's leaner than choice or prime grades. It's typically sold raw and requires cooking before consumption. With 278 calories per 100 grams, it's a calorie-dense food that's particularly rich in protein, providing 17.5 grams per serving. The fat content is notably high at 22.6 grams, which contributes to its flavor and tenderness when cooked, though it also means it's relatively high in saturated fat compared to leaner cuts.
The protein in this meat is complete, containing all essential amino acids needed for muscle maintenance, immune function, and enzyme production. However, with zero carbohydrates and fiber, it doesn't contribute to energy from carbs or digestive health benefits that fiber provides. The absence of carbohydrates makes it suitable for low-carb and ketogenic diets, while the high protein content can support muscle building and satiety.
In cooking, this cut works well for roasting, braising, and slow-cooking methods that break down the fat and connective tissue, resulting in tender, flavorful dishes. It's commonly used in pot roasts, stews, and ground beef preparations. When incorporating it into a balanced diet, portion control is important due to its high fat content, and pairing it with fiber-rich vegetables and whole grains can create more nutritionally complete meals.
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