Per 100g: 171 calories, 10g fat, 4.2g saturated fat, 20.3g protein, 0.16g salt
“Lean beef steak is a good source of high-quality protein,” Ludlam-Raine says.
It is also a dense source of iron, zinc, phosphorus and vitamin B12, she notes. In particular, beef contains 3.5mg of zinc per 100g, which is half of the 7mg women are advised to have per day and around a third of the 9.5mg recommended for men.
It also contains three times the daily vitamin B12 requirement and around a third of the phosphorus we need, which supports brain and bone health. While we only need very small amounts of these micronutrients, they underpin important bodily functions such as making red blood cells and supporting the immune system.
The only drawback is that some cuts can be high in fat. “However, beef ranks relatively well nutritionally when lean cuts are chosen,” she says.
Rump, for example, is a leaner option that contains 10g of fat per 100g, while fillet contains even less (7.9g), though it is more expensive. While popular, sirloin contains a fifth more fat (12.7g) than rump, and rib-eye contains almost twice as much (19.8g).
The healthiest way to eat it
“When buying beef steak, choose leaner cuts such as fillet or rump rather than fattier options like rib-eye,” Ludlam-Raine recommends.
“Cooking methods also matter, so grilling or pan-searing lightly, rather than heavily charring it, is preferable,” she notes. Cooking meat at high temperatures can create chemicals that increase the risk of cancer.
As with venison, pairing beef with vegetables such as broccoli, kale or peppers will support iron absorption due to their vitamin C content, as well as boost fibre intake, she adds.
