Beef is a food that is rich in important vitamins and minerals. It contains especially high levels of B-vitamins such as B12, B6, and B3, which are important for your energy metabolism and nervous system. Additionally, you’ll find minerals in beef such as iron, zinc, and selenium, which contribute to good immunity and blood formation. A 100-gram portion of beef provides approximately 20-26 grams of high-quality proteins, depending on the specific cut of beef.
What Important Vitamins Does Beef Contain?
Beef is an excellent source of various vitamins, especially B-vitamins. A 100-gram portion of beef contains approximately 2.5 micrograms of vitamin B12, which covers more than 100% of your daily requirement. This vitamin is essential for the production of red blood cells and the proper functioning of your nervous system.
Besides B12, beef also contains significant amounts of vitamin B6 (approximately 0.4 mg per 100 grams) and vitamin B3 or niacin (5-7 mg per 100 grams). Vitamin B6 helps with protein metabolism and the production of neurotransmitters, while niacin is important for your energy production and maintenance of healthy skin. These B-vitamins work together to convert nutrients into energy that your body can use.
Beef also contains vitamin D, especially when the animal has had sufficient sunlight. The amount varies but usually ranges around 0.5-1 microgram per 100 grams. Vitamin D supports calcium absorption and is important for strong bones. Finally, you’ll find vitamin E in beef, an antioxidant that protects your cells from damage. The amount of vitamin E is approximately 0.4-0.6 mg per 100 grams.
Which Minerals Make Beef So Nutritious?
The minerals in beef make it a nutritious product. Iron is one of the most important minerals, with approximately 2.5-3.5 mg per 100 grams. What’s special about iron from beef is that it occurs in the form of heme iron, which your body absorbs much better than iron from plant sources. This iron is essential for oxygen transport in your blood.
Zinc is another important mineral in beef, with approximately 4-6 mg per 100 grams. This mineral plays a role in more than 300 enzymatic processes in your body, including wound healing, immune function, and DNA synthesis. The bioavailability of zinc from beef is excellent, which means your body can absorb and use it well.
Beef also contains selenium (approximately 25-35 micrograms per 100 grams), a mineral that works as an antioxidant and supports your thyroid. Phosphorus (200-220 mg per 100 grams) contributes to strong bones and teeth, while potassium (300-350 mg per 100 grams) is important for your blood pressure and muscle function. This combination of minerals makes beef a valuable addition to a varied diet.
How Much Protein and Other Nutrients Are in 100 Grams of Beef?
A 100-gram portion of beef contains an average of 20-26 grams of high-quality proteins, depending on the specific cut. Lean beef such as steak contains approximately 26 grams of protein, while fattier meat such as ribeye contains approximately 20-22 grams. These proteins contain all essential amino acids that your body needs for muscle building and repair.
| Cut of Beef | Proteins (g) | Fat (g) | Calories |
|---|---|---|---|
| Steak (lean) | 26 | 4-6 | 150-170 |
| Ribeye | 20-22 | 15-20 | 250-290 |
| Tenderloin | 24 | 8-10 | 180-200 |
| Sirloin | 21 | 12-15 | 220-250 |
Besides proteins, beef also contains creatine (approximately 350-500 mg per 100 grams), a substance that helps your muscles during short, intense efforts. Carnosine, another important component (150-350 mg per 100 grams), works as an antioxidant and can delay muscle fatigue. These natural substances occur almost exclusively in meat and are difficult to obtain through plant-based nutrition.
The fat content of beef varies greatly per cut. Lean beef contains 3-5% fat, while fattier cuts can contain up to 20% fat. This fat consists of approximately 40-45% saturated fatty acids and 45-50% unsaturated fatty acids. The remainder consists of polyunsaturated fatty acids, including small amounts of omega-3 fatty acids.
Why Is the Quality of Beef Important for Nutritional Value?
The nutritional value of beef depends heavily on how the animal was raised and fed. Beef from grass-fed cattle contains up to five times more omega-3 fatty acids than meat from grain-fed animals. The content of vitamin E and beta-carotene is also higher in grass-fed meat. These differences occur because grass is naturally rich in these nutrients.
The aging method also influences nutritional value. In dry-aged meat, proteins are broken down by natural enzymes into smaller, more digestible parts. This process not only enhances flavor but also makes nutrients more available to your body. During aging, moisture content decreases, which increases the concentration of vitamins and minerals per 100 grams.
Preparation also plays a role in preserving nutrients. When grilling at high temperatures, most vitamins and minerals are retained, while prolonged cooking in water can lead to loss of water-soluble B-vitamins. Premium quality meat, such as the meat we serve, combines optimal cattle nutrition with careful preparation. This ensures maximum retention of all valuable nutrients. More information about the different types of premium meat and their unique properties can be found in our comprehensive guide.
Frequently Asked Questions
How can I best preserve the nutrients in beef during preparation?
To retain maximum nutrients, pan-fry or grill beef briefly at high temperature instead of cooking for long periods. Use the pan juices for sauces to recover leaked B-vitamins and minerals. Marinate the meat beforehand with citrus or vinegar to improve iron absorption, and let the meat rest for 5 minutes after cooking so the juices redistribute.
How much beef per week is healthy to eat?
The Nutrition Center advises a maximum of 500 grams of red meat per week, of which beef can be part. For optimal nutritional value, 2-3 portions of 100-150 grams of lean beef per week is a good guideline. Vary with other protein sources such as fish, poultry, and legumes for a balanced diet.
What are the differences in nutritional value between organic and regular beef?
Organic beef contains an average of 50% more omega-3 fatty acids and up to 40% more conjugated linoleic acid (CLA) than regular meat. This is because organic cattle eat more fresh grass and receive no preventive antibiotics. The levels of proteins, vitamins, and minerals are comparable, but the fatty acid composition is more favorable in organic meat.
Can I develop deficiencies if I don't eat beef?
Without beef, you need to pay extra attention to vitamin B12, heme iron, and zinc. Vegetarians can get B12 from dairy and eggs, but vegans need supplements. Iron from plant sources is less well absorbed - combine it with vitamin C-rich foods. For zinc, nuts, seeds, and legumes are good alternatives, but absorption is less efficient than from meat.
Which parts of beef are most nutritious with the least fat?
The leanest and most nutritious cuts are tenderloin (3-4% fat), sirloin steak (4-6% fat), and roast beef (5-7% fat). These cuts contain 24-26 grams of protein per 100 grams with all essential nutrients intact. Tartare and carpaccio are also excellent choices because they are eaten raw, preserving all vitamins.
How do I recognize fresh beef with optimal nutritional value in the store?
Fresh beef with good nutritional value has a bright, cherry-red color without gray or brown spots. The fat should be cream-white to light yellow - yellow fat indicates grass-fed meat with more vitamins. Avoid meat with a lot of moisture in the packaging, this indicates quality loss. Choose meat with fine marbling for the best balance between flavor and nutritional value.