Corned beef is the popular name for a dish of cured or pickled beef. Its origins are unrelated to corn, but rather trace to the small kernel-like nuggets of salt that, in olden times, were rubbed into the beef to prevent spoilage. Today, corned beef is a popular dish at restaurants and delicatessens nationwide, and is a well-known element of Celtic fare. Corned beef is high in protein, and most cuts have a high fat, sodium and calorie content.
Corned Beef Origins
Prior to refrigeration, the storage and preservation of food were challenging problems. One solution to preventing spoilage and extending storage times was found to be salt, which, in sufficient concentrations, retards bacterial growth and activity.
Corned beef is so named because the Anglo-Saxons of early Britain discovered that beef could be preserved by rubbing and embedding it with small "kernels" of dry salt. In the days before it came to be associated with maize -- "Indian corn" -- the word "corn" was used for any grain, or anything the size of a wheat kernel. Today's corned beef recipes use a salty liquid instead of "corns" in the curing process, along with spices and herbs to add flavor.
Fat and Calories in Corned Beef
Corned beef tends to have a substantial amount of fat and calories, and won't be found on most low-fat diet plans.
According to the U.S. Department of Agriculture, an average 3-oz. serving of corned beef features just over 16g of fat. That number includes over 5g of saturated fat, which is the fat type that has been associated with risk to cardiac health.
The above serving contains 213 calories, over half of which come from its fat content.
Fat in Context
In comparison, the American Heart Association recommends that adults receive less than 25 to 35 percent of their daily calories from fat. For someone requiring a standard level of about 2,000 calories per day, this translates to 50g to 70g of fat total, with no more than 16g being saturated.
The fat content of a single 3-oz. corned beef serving thus contains almost one-third of the daily recommended maximum intake of both total fat and saturated fat.
Corned Beef Sandwiches
Corned beef is often served as the main part of a dish that includes accompanying foods or sauces that may increase its fat content. For example, a corned beef Reuben sandwich often includes additional cheese and dressing on top of the meat.
A 2-tbsp. daubing of regular Russian dressing adds an additional 8g of fat to the corned beef, while just a single slice of Swiss cheese adds 8g more.
Reducing Corned Beef Fat
You can cut down on the amount of fat in your corned-beef dishes. At restaurants, or your local butcher's, ask for lean or extra-lean corned beef. When purchasing from a butcher ask to have the main layer of fat, present on most brisket cuts, to be removed. Also trim surface fat yourself before and after cooking.
Using a steamer to cook corned beef will cause some of the fat to drip away. Re-steaming after slicing will also help remove some of the "marbled" fat inside the meat.
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