When it comes to beef and your health, you can rest easy knowing that along with being delicious, beef contains important nutrients that your body needs. In just one 3 ounce cooked serving, you’re getting 10 essential nutrients, including about 25 grams of  protein!

Big Nutrition, Small Package

This may leave you wondering how beef stacks up against other protein options. When it comes to high-quality proteins, beef provides many nutrients in a smaller serving size than some other choices (with unbeatable taste at that)! For example, you’d have to eat at least 8 ounces of cooked chicken breast to get the same amount of iron in just a 3 ounce serving of cooked beef (USDA NDB #05064 & #13364). When comparing zinc, you’d need to eat 20 ounces of cooked chicken breast!

Learn more about the importance of iron found in beef.

While we’re on the subject of other protein options, let’s also take a look at a comparison of Ground Beef and Ground Turkey – you just might be surprised by the results!  Before you decide to swap Ground Turkey for Ground Beef, check the Nutrition Facts Label to make sure you’re making the best substitution for your health.  Ground Beef has more of many essential micronutrients and lean ground beef can be lower in calories, fat and cholesterol than Ground Turkey.  Here are the facts when comparing USDA’s data on 93% lean/7% fat cooked patties.

Delicious Takeaways

You can feel good knowing that beef is providing so much of what your body needs to perform at its best. And even more good news is how deliciously beef pairs with fruits, vegetables and whole grains—making it even easier to enjoy a balanced diet. Here are some of our favorite recipes to inspire you!

  • Beef Steak and Black Bean Soft Tacos: Salsa-marinated steak sits atop flavorful smashed black beans for a taco taste sensation. Your taste buds and your heart will be happy!
  • Creole Steak with Jambalaya Rice: Classic Creole seasoning gives savory vegetables, brown rice and Sirloin Tip Steaks a kick of flavor in this 30-minute meal.
  • Moroccan Beef and Sweet Potato Stew: Use your slow-cooker to develop sweet and savory flavors in this Moroccan Beef Stew. It’s the perfect blend of adventure and comfort.
  • Beef Steak Salad with Dried Cherries: Top Sirloin Steak meets dried cherries, blue cheese and walnuts in a salad that’s big on both flavor and nutrition.

  1. U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Available at:
    Zanovec 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 2004;104:921-30