Beef's Nutrition Information

As producers, processors, and marketers of the nation's beef supply, we are committed to providing a wholesome, nutritious food, and to communicating accurate information about beef's nutritional qualities and the role of beef in a healthful diet. 

The Beef WISE Study

Beef's Role in Weight Improvement, Satisfaction, and Energy. 


The Beef WISE Study: Beef's Role in Weight Improvement, Satisfaction, and Energy

Beef WISE Study: New research shows lean beef, as part of a healthy, higher-protein diet, can help people lose weight and fat while maintaining muscle and support a healthy heart. A healthy diet should be satisfying and enjoyable, and this study shows that people can continue to include lean beef as part of their weight loss diets and see positive results. Learn more:

Beef as a First Food for Infants

Click here to download!

Beef as a First Food for Infants

Laying the foundation for a healthy lifestyle begins early in a child's life with the introduction of solid foods. Starting around six months of age, complementary foods are essential to reduce vitamin and mineral deficiencies during this period of rapid growth.

Zinc and iron play an important role in an infant's developing immune system.

Feeding Tips for Healthy Infant Growth

This fact sheet focuses on food, nutrients and feeding skills during your baby's first year.

Click here to download

Eating Tips for Healthy Toddler Growth

This fact sheet shows a variety of nutritious foods for toddlers to have for a balanced diet.

Click here to download

How to Recommend Beef as a First Food

At six months of age, most babies are ready to start solid foods. This handout written by a pediatric dietitian, includes tips on how to recommend beef as a first food for infants and toddlers. Click here to download

Family Meal Solutions for Infants and Toddlers

For great tasting, infant and toddler friendly recipes, click here

Beef's Big 10 

Do more than just get through the day, be your best every day. Here's how beef's essential nutrients can help. 

Beef gives your body more of the nutrients you need. A 3-ounce serving of lean beef provides 10 essential nutrients including Zinc, Iron, Protein and B-vitamins for about 150 calories. All lean beef cuts have less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce cooked serving. 

  • Don't be left unsatisfied. A 3-ounce serving of lean beef provides 25 grams (about half) of the Daily Value for protein, which is one of the most satisfying nutrients. 
  • Get your workout in! Exercise is more effective when paired with a higher-protein diet.
  • Interested in heart health? Research shows that including lean beef, even daily as part of a heart-healthy diet and lifestyle, improved cholesterol levels. 

proteins not equal   

Proteins Are Not Created Equal

Delicious. Satisfying. Keeps me strong.

There are many sources of protein available to choose, people are sometimes surprised to learn that not all sources of protein are equal. Discover the power of high-quality protein and the caloric cost of protein sources. 

Discover more!

Myth vs Fact

Myth vs. Fact

Surprising facts about lean beef. 

Many people are often surprised to learn that the bundle of nutrients in lean beef, like high-quality protein, iron and zinc, comes in such a delicious package with relatively few calories. There are several other facts about beef that many people may not realize, therefore, we are busting some common myths about many people’s favorite protein, beef. Discover facts and bust common myths about beef that may surprise you.  

Discover more!

Heart-Healthy Recipes

Enjoying lean beef in a heart-healthy lifestyle is easier than you think with these recipes featuring lean beef, fresh fruit and vegetables, and whole grains. 

Heart-Healthy Recipes

Beef and Health

This fact sheet showcases how farmers and ranchers have supported nutrition research to advance and understand beef's role in a balanced diet.

A Fresh Look at Today's Beef

get lean with protein

Get Lean With Protein

There are many sources of protein to choose from, however, people are surprised to learn not all sources of protein are equal.  This handout looks at the caloric cost of protein sources and optimal health benefits consuming high-quality  protein in a healthy diet, such as lean beef.

Get Lean With Protein

protein pantry

Stock your Protein Pantry

A helpful guide to stock up on protein staples to enjoy flavorful, protein-rich meals.

Learn more! 

power of protein at every meal

Power of Protein at Every Meal

Many Americans are looking for ways to improve their overall health, manage weight and satisfy their appetite. One strategy may be as simple as re-thinking protein’s place on our plates.  

Learn more!

Batch Cooking: Steak

Use this handy guide to help you conquer meal planning with steak like a pro! 

How to Batch Cook Steak

Batch Cooking: Roast

Throw a roast in the slow cooker at the beginning of the week and enjoy pre-planned meals for the next few days. 

How to Batch Cook Roast

Finding Balance 

Balancing protein throughout the day supports overall health and wellness. 

Finding Balance with Beef's High-Quality Protein 

Risk vs Hazard

Cancer is a complex disease. Many factors - some within our control and some not - can increase individual risk. 

Understanding Diet and Cancer Risk

Burger Battle

Check the Nutrition Facts label to make sure you're making the best substitution for your health.

Ground Beef vs Ground Turkey

Grass or Grain

There are a variety of beef choices including grain-finished and grass-finished. No matter the choice, there is a delicious and nutritious beef option for you. 

Grass-Finished or Grain-Finished

Frequently Asked Questions about Beef

We all know beef tastes great – but did you know that beef can be good for you, too? Here are some answers to your most pressing questions when it comes to beef and your health.

A: Absolutely! A 3-ounce serving of beef – about the size of an iPhone or deck of cards – provides more than 10 essential nutrients and about half of your Daily Value for protein in around 170 calories, on average (and just 150 calories for a serving of lean beef).
A: The Dietary Guidelines recommends adults eat 5.5 ounces of protein foods per day. Currently – and contrary to popular belief – Americans consume 1.7 ounces of beef daily, on average. The fact is, beef is a natural source of essential nutrients, which makes it a great protein option that you can enjoy any day.
A: Beef is a nutrition powerhouse in many ways. Aside from being a great source of protein, beef provides essential nutrients in a smaller package than some other proteins. For example, you would have to eat at least 8 ounces of cooked chicken breast to get the same amount of iron as in 3 ounces of beef, and nearly 7 times (20 ounces) the amount of chicken to get the same amount of zinc as a serving of beef.
A: There are a variety of beef choices, including grain-finished and grass-finished, but no matter the choice, there is a delicious and nutritious beef option for you. All cattle, whether grass or grain-finished, spend the majority of their lives eating grass on pastures, and beef is a natural source of more than 10 essential nutrients, like protein, iron and zinc. While grass-finished tends to be a little leaner, about half the fatty acids found in all beef are monounsaturated fatty acids, the same kind found in olive oil and avocados, and can be part of a heart-healthy diet.

  • U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26.  Available at
  • Zanover M, O’Neil CE, Keast DR, Fulgoni VL, Nicklas TA.  Lean beef contributes significant amounts of key nutrients to the diets of US adults: National Health and Nutrition Examination Survey 1999-2004. Nutrition Research 2010; 30 (6) 375-81.
  • Cotton PA, Subar AF, Friday JE, Cook A. Dietary sources of nutrients among US adults, 1994 to 1996.  J AM Diet Assoc 20004: 104: 921-30.