Beef cross rib roast, also called shoulder pot roast or clod roast, goes well with vegetables such as carrots and potatoes. It can be a healthy choice because of its many essential nutrients. Braise it in water or broth to keep it moist while cooking; it is cooked when it reaches an internal temperature of at least 140 degrees Fahrenheit.
Basic Information
An average whole braised beef cross rib roast weighs 787 g or 28 ozs., which means that it provides about 8 servings of 100 g or 3.5 ozs. each. The beef has 204 calories, 0 g of carbohydrates, 9 g of total fat and 31 g of protein or 62 percent of the daily value. Beef cross rib roast has only 61 mg of sodium per serving or less than 3 percent of the daily recommended limit of 2,300 mg of sodium for maintaining healthy blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Bad Fats and Cholesterol
A 100-g portion of braised beef cross rib contains 97 mg of cholesterol, 3 g of saturated fat and 0.4 g of trans fat. These components each increase levels of cholesterol in your blood and may raise your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Healthy adults should get no more than 300 mg of cholesterol and a maximum of 10 percent of calories from saturated fat and 1 percent from trans fat or 22 g of saturated fat and 2 g of trans fats per day on a 2,000-calorie diet.
Minerals
Beef is an excellent source of zinc, with a 100-g portion providing 9 mg or 60 percent of the daily value. Zinc is necessary for fighting infections and regulating blood sugar levels, according to the Linus Pauling Institute Micronutrient Information Center. Iron is necessary for healthy red blood cells and the beef has 3.5 mg of iron or 19 percent of the daily value. It has 37.5 mcg of selenium or 50 percent of the daily value for this antioxidant-promoting mineral.
Vitamins
In a 100-g serving, braised beef cross rib roast provides 3.4 mcg of vitamin B-12 or 28 percent of the daily value. The only natural sources of vitamin B-12 are animal-derived products such as meat and dairy; a deficiency can cause anemia. Riboflavin or vitamin B-2, niacin or vitamin B-3, pantothenic acid and vitamin B-6 are all necessary for energy metabolism; the cross rib roast is a good source of each of these vitamins.
References
- The Meat Source: Cross Rib Roast
- U.S. Department of Agriculture: Beef Products
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Food and Drug Administration; Food Labeling Guide: Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients; May 2011
- Linus Pauling Institute Micronutrient Information Center; Zinc; Victoria Drake; February 2008
- Linus Pauling Institute Micronutrient Information Center; Vitamin B12; Victoria Drake; August 2007
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