Keystone Beef Facts

Beef Facts

Canadian beef is a nutrient-rich food choice and provides consumers 14 essential nutrients, including high quality protein, iron, zinc, and vitamin B12. Canada’s Food Guide encourages Canadians to eat 1-3 servings of Meat or Meat Alternatives, such as beef, every day.

Protein: Protein is essential in making the body strong and healthy as it builds and repairs muscles and makes hormones for our bodies.

Iron: Iron is an essential nutrient as it builds red blood cells, carries oxygen from the lungs to cells within the body and helps brain work at its best. Heme iron, found in beef, is easier for the body to absorb unlike the non-heme iron found in plants foods and eggs.

Zinc: Zinc is vital to the body as it supports the body's immune system, growth and development and influences the activity of many hormones. Beef is an excellent source of zinc and is critical in achieving a balanced and nutritious eating pattern.

Vitamin B12: This vitamin is crucial for the normal functioning of the brain and central nervous system. The only reliable source of this vitamin is from foods of animal origin. Beef is an excellent source of vitamin B12.

›COOKING WITH BEEF

Marinating Beef: To enhance the flavour of beef, marinades and rubs can be used to add flavour and help tenderize the beef.

Doneness:

Medium Rare: Center is very pink and slightly brown toward the exterior (145° F)
Medium: Center is light pink; outer portion is brown (160° F)
Well Done: Uniform brown throughout (170° F)

Doneness can also be determined by placing meat thermometer in center of the steak or roast, waiting a few seconds, then reading the temperature.

Lean Cuts: There are a number of beef cuts that are designated lean. Lean beef means that it contains less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3.5 ounce serving.

Extra Lean Cuts: There are also a few cuts that qualify as extra lean, which means they must contain less than less than 5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3.5 ounce serving.

Look for these nutrient-rich lean beef cuts at your local butcher (download the chart as a PDF):

Beef Cut	Calories	Saturated Fat (grams)	Total Fat (grams)
Eye Round Roast and Steak*	144	1.4	4.0
Sirloin Tip Side Steak	143	1.6	4.1
Top Round Roast and Steak*	157	1.6	4.6
Bottom Round Roast and Steak*	139	1.7	4.9
Top Sirloin Steak	156	1.9	4.9
Brisket, Flat Half	167	1.9	5.1
95% Lean Ground Beef	139	2.4	5.1
Round Tip Roast and Steak*	148	1.9	5.3
Round Steak	154	1.9	5.3
Shank Cross Cuts	171	1.9	5.4
Chuck Shoulder Pot Roast	147	1.8	5.7
Sirloin Tip Center Roast and Steak*	150	2.1	5.8
Chuck Shoulder Steak	161	1.9	6.0
Bottom Round (Western Griller) Steak	155	2.2	6.0
Top Loin (Strip) Steak	161	2.3	6.0
Shoulder Petite Tender and Medallions*	150	2.4	6.1
Flank Steak	158	2.6	6.3
Shoulder Center (Ranch) Steak	155	2.6	7.1
Tri-Tip Roast and Steak	158	2.6	7.1
Tenderloin Roast and Steak*	170	2.7	7.1
T-Bone Steak	172	3.0	8.2

Cooking Lean: Stir Fry, broil, barbecue, or roast on a rack to allow fat to drip away. You can also marinade with spices, wine, lemon, or tomato juice, instead of oil to reduce fat content in preparation.

Food Safety: Wash hands, utensils and cooking areas with hot soapy water after contact with raw meat. Never place cooked meat on a platter that previously held raw meat. It is important to put meat in the refrigerator/freezer immediately after you receive it.