Twenty-nine Ways to Love Lean Beef Skinless Chicken Breast Eye Round Roast and Steak*
0.9 g sat. fat
3.0 g total fat
1.4 g sat. fat
Sirloin Tip Side Steak
1.6 g sat. fat
Top Round Roast and Steak*
1.6 g sat. fat
Bottom Round Roast and Steak*
1.7 g sat. fat
Top Sirloin Steak
1.9 g sat. fat
Brisket, Flat Half
1.9 g sat. fat
95% Lean Ground Beef
2.3 g sat. fat
4.0 g total fat 4.1 g total fat 4.6 g total fat 4.9 g total fat 4.9 g total fat 5.1 g total fat
1.9 g sat. fat
5.3 g total fat
Round Steak
1.9 g sat. fat
5.3 g total fat
Shank Cross Cuts
1.9 g sat. fat
5.4 g total fat
Chuck Shoulder Pot Roast
1.8 g sat. fat
Chuck Shoulder Steak
2.1 g sat. fat 1.9 g sat. fat
*Cuts combined for illustration purposes.
5.1 g total fat
Round Tip Roast and Steak*
Sirloin Tip Center Roast and Steak*
There are 29 cuts of lean beef with a total fat content that falls between a skinless chicken breast and skinless chicken thigh when comparing cooked 3-ounce servings.
5.7 g total fat 5.8 g total fat 6.0 g total fat
Bottom Round (Western Griller) Steak
2.2 g sat. fat
6.0 g total fat
Top Loin (Strip) Steak
2.3 g sat. fat
6.0 g total fat
Shoulder Petite Tender and Medallions*
2.4 g sat. fat
Flank Steak Shoulder Center (Ranch) Steak
2.6 g sat. fat 2.4 g sat. fat
6.1 g total fat 6.3 g total fat 6.5 g total fat
Tri-Tip Roast and Steak*
2.6 g sat. fat
7.1 g total fat
Tenderloin Roast and Steak*
2.7 g sat. fat
7.1 g total fat
T-Bone Steak Skinless Chicken Thigh
3.0 g sat. fat 2.6 g sat. fat
8.2 g total fat 9.2 g total fat
Lean: less than 10g of total fat, 4.5g or less of saturated fat, and less than 95mg of cholesterol per serving and per 100 grams. Source: U.S. Department of Agriculture, Agricultural Research Service, 2006. USDA Nutrient Database for Standard Reference, Release 19. Based on cooked servings, visible fat trimmed. © 2005, CATTLEMEN’S BEEF BOARD AND NATIONAL CATTLEMEN’S BEEF ASSOCIATION
18-226A
30740
Nutrient Bang for Your Calorie Buck 3-OUNCE COOKED SERVING
TOTAL SAT. PANTOTHENIC CALORIES FAT FAT CHOLESTEROL PROTEIN IRON ZINC THIAMIN RIBOFLAVIN NIACIN B6 ACID B12 (g) (g) (mg) (g) (mg) (mg) (mg) (mg) (mg) (mg) (mg) (mcg)
BEEF Daily Value* 2000 Bottom Round Roast and Steak 139 95% Lean Ground Beef 139 Eye Round Roast and Steak 144 Sirloin Tip Side Steak 143 Chuck Shoulder Pot Roast 147 Round Tip Roast and Steak 148 Sirloin Tip Center Roast and Steak 150 Shoulder Petite Tender and Medallions 150 Round Steak 154 Bottom Round (Western Griller) Steak 155
65 4.9 5.1 4.0 4.1 5.7 5.3 5.8 6.1 5.3 6.0
20 1.7 2.3 1.4 1.6 1.8 1.9 2.1 2.4 1.9 2.2
300 64 65 53 68 60 75 65 66 66 65
50 23.8 21.9 25.3 24.7 22.4 23.4 23.1 22.3 24.8 23.4
18 2.0 2.4 2.1 2.4 2.6 2.0 2.1 2.2 2.3 2.5
15 4.1 5.5 4.3 6.2 5.4 4.0 5.8 4.5 4.0 4.3
1.5 0.05 0.04 0.06 0.06 0.08 0.05 0.05 0.07 0.09 0.06
1.7 0.13 0.15 0.14 0.17 0.21 0.13 0.18 0.23 0.19 0.18
20 4.3 5.3 4.5 5.0 2.9 4.2 4.4 4.4 3.6 6.4
2 0.3 0.3 0.3 0.5 0.2 0.3 0.4 0.5 0.3 0.6
10 0.5 0.5 0.5 0.7 N/A 0.5 0.6 0.7 0.3 0.7
6 1.3 2.6 1.4 3.6 2.6 1.3 2.7 4.4 2.7 3.4
Shoulder Center (Ranch) Steak Top Sirloin Steak Top Round Roast and Steak Tri-Tip Roast and Steak Flank Steak Top Loin (Strip) Steak Chuck Shoulder Steak Brisket Flat Half Tenderloin Roast and Steak Shank Cross Cuts T-Bone Steak
155 156 157 158 158 161 161 167 170 171 172
6.5 4.9 4.6 7.1 6.3 6.0 6.0 5.1 7.1 5.4 8.2
2.4 1.9 1.6 2.6 2.6 2.3 1.9 1.9 2.7 1.9 3.0
65 49 61 61 42 56 80 49 67 66 48
22.4 26.0 27.1 22.8 23.7 24.9 24.9 28.2 24.7 28.6 23.0
2.4 1.7 2.3 1.5 1.5 1.6 3.2 2.4 1.6 3.3 3.1
6.0 4.9 4.7 4.2 4.3 4.6 6.7 6.8 4.6 8.9 4.3
0.06 0.07 0.06 0.06 0.07 0.07 0.06 0.06 0.07 0.12 0.09
0.25 0.13 0.15 0.12 0.12 0.13 0.22 0.18 0.13 0.18 0.21
4.5 7.4 4.9 6.7 6.8 7.1 2.7 4.1 7.1 5.0 3.9
0.5 0.6 0.4 0.5 0.5 0.5 0.2 0.3 0.5 0.3 0.3
0.7 0.5 0.5 0.4 0.5 0.5 N/A 0.6 0.5 0.3 0.3
4.2 1.5 1.5 1.3 1.4 1.4 2.5 2.1 1.4 3.2 1.9
2000 141 159 181 186
65 3.6 5.4 8.6 8.3
20 1.3 1.9 3.1 2.9
300 65 80 72 69
50 25.4 25.9 24.2 26.2
18 0.5 1.2 0.9 0.7
15 1.8 2.5 2.3 2.0
1.5 0.50 0.84 0.87 0.95
1.7 0.16 0.33 0.32 0.28
20 8.8 4.4 4.0 5.2
2 0.4 0.4 0.5 0.4
10 0.7 0.8 0.7 0.6
6 0.6 0.9 0.7 0.7
2000 140 115
65 3.0 0.6
20 0.9 0.2
300 72 71
50 26.4 25.6
18 0.9 1.3
15 0.9 1.5
1.5 0.06 0.04
1.7 0.10 0.11
20 11.7 6.4
2 0.5 0.5
10 0.8 0.6
6 0.3 0.3
2000 89 99 119 175
65 0.7 0.7 2.5 10.5
20 0.1 0.2 0.4 2.1
300 47 26 35 54
50 19.4 21.7 22.7 18.8
18 0.4 1.3 0.9 0.3
15 0.5 0.7 0.5 0.4
1.5 0.08 0.03 0.06 0.29
1.7 0.07 0.06 0.08 0.12
20 2.1 11.3 6.1 6.8
2 0.2 0.3 0.3 0.6
10 0.2 0.2 0.3 1.3
6 0.9 2.5 1.2 2.4
PORK Daily Value* Top Loin Chop Tenderloin Sirloin Chop Rib Chop
POULTRY Daily Value* Skinless, Boneless Chicken Breast Skinless, Boneless Turkey Breast
FISH Daily Value* Cod Light Tuna Canned in Water Halibut Salmon
*Daily Value based on a 2,000-calorie intake for adults and children 4 or more years of age. Source: USDA. © 2005, CATTLEMEN’S BEEF BOARD AND NATIONAL CATTLEMEN’S BEEF ASSOCIATION