How Much Protein in 100 Gr of Beef

Key Points

• Beef contains several essential nutrients including protein, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.
• Many Canadians are nutritionally deficient. Vitamin B12 and zinc intake are inadequate in 10-35% of men and women, and iron is inadequate for 16-nineteen% of women aged nineteen to 50. In Canadian men aged 70 and older, 41% are scarce in zinc.^xi
• Beef has a synergistic benefit (i.e., the Meat Cistron). Adding beef to a meal volition increment the absorption of fe from other foods like constitute-based proteins and vegetables.⁷
• Iron from beef is "heme" iron, pregnant it is bioavailable and more easily absorbed by the body than "non-heme" iron from plant-based sources such equally spinach or legumes.
• Poly peptide found in beef and other meats are referred to every bit "complete" proteins because they contain appropriate levels of all the essential amino acids required for human nutrition.
• More than half of the fatty in beef is unsaturated. In fact, most of the unsaturated fat in beef is oleic acid, the aforementioned type of "healthy" fatty establish in olive oil.
• Canadians do not eat too much red meat. In fact, they may non eat enough. Contempo dietary bear witness showed that 48% of Canadian women ages 31-50, 69% of women aged 70 years and older, and 56% of adolescent males do non consume the recommended corporeality (grams or servings) of meat and protein alternatives.^x

Canada'south Beef Consumption

Canadian diets are changing and not necessarily for the better. Co-ordinate to recent data, cherry meat intakes have declined over time. Canadians are eating less red meat than ever before, while at the same time, consumption of ultra-processed foods has steadily increased. The trend data suggests that Canadians have swapped foundational foods like beef, eggs and milk for energy-dense fast-food items.

An example from Health Canada'southward Evidence Review for Dietary Guidance demonstrates that 48% of Canadian women ages 31-fifty, 69% of women anile seventy years and older, and 56% of boyish males are eating less than the recommended amount of meat and alternatives.^ten The same report noted that some Canadian demographics, particularly women and older adults, have inadequate intakes of atomic number 26, zinc, and vitamin B12. Iron and zinc are bachelor in red meat in the form that the body tin most easily blot and vitamin B12 is constitute simply in foods of creature origin.

Nutritional guidelines are largely based on whole ingredients and home-cooked foods, nonetheless today, more foods than ever are candy, packaged, and eaten with minimal home-preparation. On boilerplate, Canadians are consuming nearly one-half of their daily calories from ultra-processed foods,¹³ and only 5 per cent of their calories are consumed from nutrient-rich red meat.¹⁵

Beefiness tin can be an Of import Function of a Balanced Diet

Few foods are as nutrient dense as beefiness, which is a consummate poly peptide food and a valuable source of several essential nutrients like atomic number 26, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium. Beefiness is as well a source of other important nutrients such as choline and monounsaturated fats.

Eating beef has a synergistic benefit known as the Meat Factor. This means eating beef forth with other vegetables and legumes increases the absorption of iron from these other foods.

Canada'south new food guide now focuses on eating habits and creating a "good for you plate" rather than specific serving sizes. A good for you plate consists of nutrient from three primary categories, vegetables and fruit, protein foods (which beef falls nether), and whole grain foods.

Certain nutrients in beef may be captivated more readily than nutrients in other foods. For example, iron from beef is in "heme" form (bound to the protein myoglobin which is exclusively found in meat) and more easily captivated and used by the trunk than iron from other sources such every bit spinach, legumes, or eggs. Beef tin can also take a synergistic benefit⁷ (i.eastward., the "Meat Factor"). When beef is added into certain meals, it increases absorption of iron from other foods or ingredients like institute-based proteins and vegetables. For example, adding ground beef to a bean dish allows an individual to blot 150% more iron than a vegetable-merely version. This is just one case of a balanced diet that contains both constitute- and animate being-sourced foods.

Food characterization courtesy of Canada Beef, available at thinkbeef.ca/nutrition/ Source data: Health Canada, Canadian Food File, 2015 version. Food Code 6172: beef, blended cuts, steak/roast, lean and fat, cooked. Food amounts accept been rounded according to the rounding rules in the 2016 CFIA labelling regulations. % Daily Values calculated based on Health Canada's 2016 Nutrition Labelling – Table of Daily Values. iCholine value obtained from U.S. Department of Agriculture, Agricultural Research Service. FoodData Primal, 2019. fdc.nal.usda.gov. Food Code 13361

A 100-gram serving of cooked beef provides 250 calories, 35 grams of protein, and 10 grams of fatty (5.2 grams which is healthier monounsaturated fat). A serving of this size as well provides 3.5 mg of iron (19% of the daily recommended value), 8.5 mg of zinc (77% of the daily recommended value), and 2.45 micrograms vitamin B12 (102% of the daily recommended value). Fresh beefiness is likewise considered a low sodium option.

According to the Canadian Community Health Survey, Canadians only get 5% of their total calories from unprocessed ruby-red meat, including beef, whereas Canadians consume more than 48 per cent of their calories from ultra-candy foods, which include items like pop, chips, and broiled appurtenances.¹⁵ This is a concern because highly processed foods tend to contain fewer nutrients that Canadians actually require, but are oftentimes high in sodium, fat, calories, and sugar.

Nutritional deficiencies occur worldwide, including within Canada. For instance, Canadian data showed that vitamin B12 and zinc intake are inadequate in ten-35% of men and women, and atomic number 26 is inadequate for 16-nineteen% of women aged 19 to 50. In Canadian men aged seventy and older, 41% are scarce in zinc.¹¹ Eating beef can be a good for you, affordable, and effective solution to these common Canadian deficiencies.

Eating Beef and Your Health

The effect of nutrition on health is widely studied around the world and at that place are plenty of high-profile studies with conflicting results. Well-nigh studies do agree, notwithstanding, that ultra-processed foods of all types, can increase health risks. The nutritional benefits of a balanced, diverse diet that includes whole foods such as protein foods like beefiness, and whole vegetables and fruits, and whole grains, is greater than the sum of their parts.

In a recent big-scale assay of nutritional studies that assessed 54,000 individuals, experts adamant that there was not a significant association between meat consumption and heart illness, cancer, or diabetes.⁴ The expert panel determined that in that location was picayune or no health benefits for reducing red meat consumption and that most people tin can continue eating ruddy meat at current average intakes.

In a highly publicized cess in 2015, the International Agency for Research on Cancer (IARC) classified fresh ruddy meat equally "probably carcinogenic" to humans. Since that controversial episode, both the Globe Health Arrangement and Wellness Canada have identified that red meat is a valuable source of nutrients and that a balance can be maintained betwixt the nutritional advantages of consumption and potential disadvantages.² IARC methodology assesses the potential hazard which varies according to several factors that don't necessarily correlate to an increased risk. For case, IARC has classified ultraviolet light from sunshine as a carcinogenic adventure, however the take chances that information technology poses to individuals will depend on corporeality and type of exposure, genetics, age, and more.

Blood-red meats, including beefiness, can be an important function of a good for you diet to manage diabetes. Equally well, weight loss is cited as the most critical dietary strategy for overweight adults who are pre-diabetic or living with type two diabetes. Whole foods high in protein, like beef, can play a role in an overall wellness strategy for people looking to lose weight. Beef can help people retain muscle mass and stay full for longer at a lower calorie count per nutrient than many other protein foods.  Besides, meeting poly peptide needs with foods similar bioavailable iron-rich beefiness is amend than through supplements because of improved iron assimilation that occurs when beef is consumed in synergy with other fruits and vegetables.

Protein

Protein is an essential nutrient that people demand for strong bones and muscles, enzyme and hormone production, energy, and wound healing and tissue repair. Dietitians recommend that in club to optimize protein usage, an adult weighing 150 pounds should consume between 80 to 110 grams of poly peptide spread evenly over three to four meals per day. ¹² As people age, incorporating a diet that is higher in poly peptide may be recommended to help commencement muscle loss, improve bone health, and provide nutritional density for smaller appetites.

Chart courtesy of Canada Beef, available at thinkbeef.ca/nutrition/ Source data from: Health Canada, Canadian Nutrient File, 2015, Beef 6172, Almonds 2534, Peanut Butter 6289, Hummus 4870, Black Beans 3377. Nutrient amounts rounded as per 2016 CFIA labelling rounding rules *Table of Reference Amounts for Food:https://www.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/ table-reference-amounts-food/diet-labelling.html

There are nine amino acids that are essential for human health that must come from dietary sources. Poly peptide constitute in beef and other meats are referred to as "complete" proteins because they contain all the essential amino acids humans require. Plant-based proteins are known as "incomplete" proteins because they don't contain a full set of amino acids.

Non all protein is created equal. From a nutrient standpoint, beef is mostly comprised of protein and contains no carbohydrates. This makes beefiness a very efficient source of protein that is bioavailable and ready for the trunk to metabolize. Plant-based proteins are typically quite loftier in carbohydrates relative to protein and the protein is less digestible. For example, 100 grams of cooked beef will provide 35 grams of protein with but 250 calories, whereas it would take more than 9 tablespoons of peanut butter, at 860 calories, to provide the aforementioned corporeality of protein.

Iron

Fe is essential for building scarlet blood cells, transporting oxygen from the lungs to the remainder of the body, and helping encephalon function. There are 2 types of iron in food, "heme" and "non-heme." Heme atomic number 26 is hands captivated past the trunk, and found in brute foods, including beef. Eating foods that contain heme iron also improves the body's ability to absorb non-heme atomic number 26 from institute-sourced foods.⁷ This blazon of dietary synergy is sometimes called the "Meat Factor."

Beef is one of the best food sources of easy-to-absorb heme-iron, which is why Health Canada recommends beef every bit a offset solid food for babies at 6 months.

Iron deficiency is a business worldwide, including right here in Canada, which is why iron is listed on the Nutrition Facts table present on all food labels. Inadequate atomic number 26 can go out people feeling tired, cold, irritable, and pale in appearance, and long-term deficiency tin cause anemia, delayed growth and development, pregnancy complications, and metabolic problems. Iron needs are greatest during growth (infancy and teens) and for women during their childbearing years. Fortunately, beef is one of the all-time natural heme iron-rich foods available.

Babies depend on iron for best brain development and growth, nonetheless past 6 months of age, their atomic number 26 stores run low. Babies require 11 mg of iron per mean solar day however their tummies are small. Beef contains bioavailable heme-fe, the most digestible form of iron for humans, which is why Health Canada recommends beef as a top selection for a first solid food for babies.

Fat

Fat is an important nutrient for your body, providing free energy, aiding growth and development, and also enabling your body to absorb vitamins A, D, E, and Grand (i.e. fatty-soluble vitamins). There are three different types of fats that naturally occur in foods: unsaturated, saturated, and trans fats.

Unsaturated fats, such as monounsaturated and polyunsaturated fats are "healthy" fats that are important components of a well-balanced diet. More than half (55%) of the fat in beefiness is unsaturated. Most of the unsaturated fat in beef is oleic acrid, the same type of "healthy" fat found in olive oil.

Graph courtesy of Canada Beefiness, available at thinkbeef.ca/nutrition/beefiness-and-fat Source data: Health Canada, Canadian Nutrient File, 2015 version. Food Code 6172: beef, composite cuts, steak/roast, lean and fat, cooked

Beef, like all animal-based foods including dairy and poultry, contains saturated fat. Some institute-based foods, such every bit palm and coconut oil, comprise large amounts of saturated fats. Approximately 40% of the fat in beefiness is saturated, of which 13% is stearic acid. Stearic acid does non contribute to low-density lipoprotein (LDL) cholesterol, the "unhealthy" cholesterol.

Almost iii% of the fat found in beef is natural trans fat. Trans fatty can besides be found in other animal-based foods, however the primary source of trans fat in Canadian diets has been industrially processed foods such as commercially broiled goods and vegetable spreads^eight. A diet too high in industrial trans fats is unhealthy and in 2018, Health Canada banned the use of industrial trans fats from partially hydrogenated oils in food.

Grass-fed and grain-fed beef are dissimilar terms used to describe feeding and finishing practices for beef cattle. One report demonstrated that grass-finished beef was leaner than grain-finished beefiness by approximately two to four grams per 100 gram serving of trimmed meat. Even so, in the context of total daily fatty consumed, this difference is relatively modest. There were no differences found between cholesterol, iron, or zinc levels.  The study also showed that both grain-fed and grass-fed beefiness contributed omega-3 fat acids.⁶ Nutritional differences between grain- and grass-fed are negligible. All beefiness is a valuable source of nutrients.

For people concerned about managing their general fat intake, beef provides many lean options. Cuts with "circular," "loin," or "flank" in the name are typically lean. For people choosing ground beef, the amount of fat in footing meats including beef, pork, turkey, or chicken, varies co-ordinate to labels defined by the Government of Canada. A label of "Extra Lean" indicates there is a maximum of 10% fat in basis beefiness or footing chicken, for example, while a label of "Lean" indicates a maximum of 17% fat in the ground meat product.

Much of the fat on beefiness is visible on whole cuts and can be easily trimmed prior to cooking. More 90% of Canadians report draining their ground beef after cooking, which besides reduces the amount of fat consumed. As well, preparing food on a grill can reduce total fat content by approximately one third.

Balance is the key when information technology comes to healthy eating. Beef provides high-quality protein without a lot of calories, compared to alternatives. You lot can't substitute beef with an equivalent nutrient-dense source of essential nutrients like zinc, iron, and protein, because there is no food just like beef.

References

one. Barlow, Karine, 2021. Registered dietitian. Personal Communication.

2. Canada Beef, 2020. Beef and Chronic Disease. Bachelor hither.

3. Canada Beefiness, 2020. Canadian Beefiness Benefits (infographic). Available here.

4. Canada Beef, 2020. Testify review concludes at that place is no need to reduce red meat consumption for good health. Available here.

5. Canada Beef, 2019. How much meat exercise we eat – the reality check. Bachelor here.

half dozen. Canada Beef, 2016. Agreement grass fed and grain fed beefiness. Bachelor hither.

7. Engelmann, M., Davidsson, L., Sandstrom, B., Walczyk, T., Hurrell, R., and Michaelsen, K., 1998. The influence of meat on nonheme fe absorption in infants. Pediatric Research, 43(6), 768-773. Available at: https://www.nature.com/manufactures/pr19982169

eight. Wellness Canada, 2019. Nutrients (Fats). Available here.

9. Health Canada, 2018. Food, Nutrient and Wellness: Acting Show Update 2018 for Wellness Professionals and Policy Makers. Available here.

10. Health Canada, 2016. Testify Review for Dietary Guidance: Summary of Results and Implications for Canada'southward Food Guide, 2015. Available here.

eleven. Health Canada, 2012. Do Canadian Adults Run across their Food Requirements through Food Intake Alone? Available here

12. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherly, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, Due north. D., Mattes, R. D. 2015. The office of protein in weight loss and maintenance. Am J Clin Nutr. 101(6):1320S-1329S. Bachelor at: https://pubmed.ncbi.nlm.nih.gov/25926512/

13. Moubarac, J-C. (2017). Ultra-processed foods in Canada: consumption, bear on on diet quality and policy implications. A report commissioned by the Heart & Stroke Foundation of Canada. Available at: https://www.heartandstroke.ca/-/media/pdf-files/canada/media-center/hs-report-upp-moubarac-dec-5-2017.ashx

14. Parslow, J. 2021. Personal Communication. Canada Beef.

15. Statistics Canada, 2015. Canadian Community Health Survey – Nutrition (CCHS). Available here.

16. Van Elswyk, M.Eastward., McNeill, S.H. (2014). Impact of grass/forage feeding versus grain finishing on beefiness nutrients and sensory quality: The U.S. experience. Meat Scientific discipline 96:535–540. Available at: https://www.sciencedirect.com/science/article/pii/S0309174013004944

Feedback and questions on the content of this page are welcome. Please due east-post us.

Thanks to Karine Barlow (RD) and Joyce Parslow, Canada Beef, and to Dr. Benjamin Bohrer, PhD, from Oklahoma State University, for their contributions of time and expertise during the preparation of this page.

yaganupped1982.blogspot.com

Source: https://www.beefresearch.ca/research-topic.cfm/nutritional-qualities-of-beef-47#:~:text=A%20100%2Dgram%20serving%20of,which%20is%20healthier%20monounsaturated%20fat).

Share this post