Beef Nutrition

How does beef stack up compared to other food choices?

Meat is one of the most nutrient-dense foods we have. One serving size of beef has 184 calories, 26 grams of protein, and is a great source of vitamin B12, zinc, iron, niacin and more.

How does plant protein and meat protein compare? The heme iron in beef contributes to the “meat factor”. Eating meat increases the iron absorbed from plant food sources of iron by a whopping 180%.

On average, fresh red meat contributes only 7% of the fat consumed in Canadian diets.

More than half of the fat in beef is unsaturated. In fact, most of the unsaturated fat in beef is oleic acid, the same type of healthy fat found in avocados.

Meat is nutrient dense, with more protein per calorie as compared to other foods. It takes 3.5 servings of almonds (at over 700 calories) to consume the same amount of protein in 1 serving of beef.

It’s important to eat a balanced plate that’s ½ fruits and/or vegetables, ¼ whole grains, and ¼ protein-rich foods like beef. With only 5% of our calories coming from red meat (and almost 50% from ultra-processed foods), beef belongs on your plate.

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