Know what’s on your plate

Beef retail cuts

Calories & nutrition facts

composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw

215

calorieskcal per 100 g

Protein20 g

Carbs0 g

Fat14 g

Percent calories

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Nutrition facts

Per 100 g% DV

Calories 215 kcal —
Protein 20 g 40%
Carbohydrate 0 g 0%
Fat 14 g 18%
Saturated fat 6 g 30%
Fibre 0 g 0%
Sugars 0 g —
Sodium 52 mg 2%
Cholesterol 72 mg 24%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 2 µg 0%
Vitamin C 0 mg 0%
Vitamin D 0.1 µg 1%
Vitamin E 0.28 mg 2%
Vitamin K 1.5 µg 1%
Thiamin (B1) 0.08 mg 6%
Riboflavin (B2) 0.16 mg 13%
Niacin (B3) 5.4 mg 34%
Pantothenic acid (B5) 0.46 mg 9%
Vitamin B6 0.53 mg 31%
Folate (B9) 8 µg 2%
Vitamin B12 1.5 µg 63%
Choline 68.3 mg 12%

Minerals

Calcium 17 mg 1%
Iron 1.7 mg 9%
Magnesium 19 mg 5%
Phosphorus 174 mg 14%
Potassium 283 mg 6%
Zinc 4 mg 36%
Copper 0.07 mg 8%
Manganese 0.03 mg 1%
Selenium 23 µg 42%

Calories by portion

Portion	Weight	Calories	Protein	Fat
100 g	100 g	215	20 g	14 g
1 × oz	113 g	243	23 g	16 g
2 × oz	226 g	486	45 g	33 g
½ × oz	56.5 g	121	11 g	8.1 g
3 × oz	339 g	729	68 g	49 g
4 × oz	452 g	972	90 g	65 g

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Questions about Beef retail cuts

Which beef cut should you choose for a steak, a roast or a stew?

Choose sirloin, rump or rib-eye for quick-cooking steaks; topside or silverside makes a leaner roast. For stews, use chuck, shin or brisket: their connective tissue softens during slow cooking and gives the dish a rich texture.

How do you stop a beef steak from sticking to the pan?

Pat it dry, heat a heavy pan until very hot, then add a little oil and lay the steak in without crowding the pan. Leave it undisturbed until a browned crust forms before turning; rest it on a warm plate before serving.

How long should you cook beef for a stew?

Cut chuck, shin or brisket into chunks and simmer gently, covered, for about 2–3 hours, until a fork slides in easily. Keep the liquid at a gentle simmer rather than a hard boil, which can make the meat tough.

How should you store fresh beef cuts?

Keep beef in its sealed packaging or a covered container on the lowest shelf of the fridge, so juices cannot drip onto other food. Freeze it if you will not use it within a few days, and thaw it in the fridge rather than on the worktop.

What dishes can you make with different beef retail cuts?

Use mince for cottage pie or meatballs, brisket for pot roast, and strips of steak for a quick stir-fry. Shin and chuck work particularly well in beef stew; slice cooked roast beef thinly for sandwiches.

Can you swap beef steak for beef stewing meat?

Not usually in a quick-cooking recipe: stewing cuts such as shin and chuck need a long, gentle cook to become tender. For a stew, steak will cook faster and may turn dry, so add it near the end or choose a cut intended for slow cooking.

How does beef retail cuts compare with beef steak or roast nutritionally?

Beef steak or roast has less fat, at 7.65 g per 100 g compared with 14 g in beef retail cuts. Its protein is similar: 21.4 g per 100 g versus 20 g.

Source: USDA FoodData Central 169483 · per 100 g · carbohydrate per EU label, fibre excluded