Beef is a rich source of protein, but many cuts contain high amounts of saturated fat. Consuming too much saturated fat can lead to increased risk factors for heart disease, obesity and other chronic conditions, says the American Heart Association. Choosing extra lean beef can help limit your intake of saturated fat while allowing you to enjoy the flavor and nutritional benefits of the food.
Definition of Extra Lean
Extra lean beef contains less than 5g of total fat and 2g of saturated fat per 100g, or 3.5 oz., serving, says Mayo Clinic nutritionist Katherine Zeratsky. Extra lean beef also has only 95mg of cholesterol or less per serving. Extra lean cuts of beef include the eye of round, top round, bottom round, top sirloin and ground beef labeled as "extra lean."
Calories, Fat and Protein
In 3.5 oz of raw, 95 percent lean ground beef, there are 137 calories and 5g of fat. You get 21.41g of protein in this serving. In a cut like the eye of round, also known as cube steak, 3.5 oz. of roasted meat provides 168 calories, 4.8g of fat and 29.13g of protein. When choosing extra lean cuts of beef, make sure that all visible fat is trimmed so you get 2g or fewer of saturated fat per serving.
Other Nutrients
Extra lean beef is a source of magnesium, phosphorous, zinc, copper, manganese, selenium, thiamin, riboflavin, niacin, pantothenic acid and vitamin B6. Extra lean beef also contains small amounts of vitamin B12 and K as well as folate. It is a rich source of potassium, which Drugs.com says helps regulate the body's fluid and mineral levels, with 346mg per 3.5 oz. Extra lean beef contains between 2 and 3mg of iron per 3.5 oz. serving.
Healthy Uses
Use extra lean ground beef to make healthier hamburgers served on whole-grain buns with romaine lettuce, tomato and mustard. Avoid breading and frying eye of round steak. Instead sear it in a pan sprayed with non-stick cooking oil along with red onion and mushrooms. Bottom and top round cuts are braised in liquid with vegetables for hours to make a pot-roast style dinner. To keep calories under control, stick to just 3 to 4 oz. of meat and load your plate with the carrots, onions and celery.
Considerations
The Harvard School of Public Health advises limiting red meat to less than 18 oz. per week. Those who exceed this amount have a higher risk of colon cancer. Eat extra lean beef only occasionally, and choose fish, poultry or vegetarian sources often.
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