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Wagyu Beef Nutrition

by
author image Jill Corleone
Based in Hawaii, Jill Corleone is a registered dietitian who has been writing and lecturing on diet and health for more than 10 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Wagyu Beef Nutrition
A strip of raw, marbled Wagyu beef on a cast iron skillet. Photo Credit gontabunta/iStock/Getty Images

Wagyu is a breed of cattle that produces densely marbled meat. A Wagyu beef cattle is the same breed as the famed Japanese Kobe beef cattle. Because of its marbling, Wagyu beef is tender and flavorful. However, the increased marbling also increases its calorie and fat content.

Serving Size and Calories

A food's serving size influences the calories and nutrient content of the food item. Serving sizes should be in familiar units to help you properly measure your portion. Meat is generally measured in ounces. A 4-oz. portion of ground Wagyu beef contains 330 calories, or about 83 calories per oz. In comparison, a 4-oz. portion of 95 percent lean ground meat contains 193 calories.

Fat

The USDA dietary guidelines suggest you limit your fat intake to 20 to 35 percent of total calories and saturated fat intake to less than 10 percent of total calories. On a 2,000-calorie daily diet, that means no more than 44 to 78 g of fat or 22 g of saturated fat a day. Eating foods high in saturated fat increases your blood cholesterol levels and risk of heart disease. A 4-oz. portion of Wagyu beef contains 28 g of total fat and 11 g of saturated fat.

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Protein

Healthy adult men need 56 g of protein a day, and healthy adult women need 46 g of protein a day. A 4-oz. portion of Wagyu beef contains 18 g of protein, meeting 30 to 40 percent of your daily protein needs. In comparison, a 4-oz. portion of 95 percent lean ground meat contains 29 g of protein. As an animal source of protein, Wagyu beef contains all of the essential amino acids, making it a complete source of protein.

Iron

Iron is a mineral responsible for transporting oxygen in your body. Poor blood iron levels can lead to fatigue and a decreased immunity. Iron-deficiency anemia is the most common nutritional disorder in the world, according to the Office of Dietary Supplements. Adult men and women over age 51 need 8 mg of iron a day, and adult women between 19 and 50 need 18 mg of iron a day. A 4-oz. portion of Wagyu beef provides 10 percent of your daily iron needs, or about 2 mg.

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References

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