Gold Member Badge


  • You're all caught up!

Health Value of Roast Beef

author image Brian Willett
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for and He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.
Health Value of Roast Beef
An open faced roast beef sandwich. Photo Credit: styxclick/iStock/Getty Images

Although roast beef is not an extremely lean meat like chicken breast, it still provides nutritional value. Roast beef is a rich source of protein and iron, and it is relatively inexpensive and widely available, making it a good addition to your diet. Check product labels, as nutritional values may vary between brands.

Video of the Day

Low in Calories

Roast beef is relatively low in calories, which can be beneficial if you're dieting. A 2 oz. serving of roast beef provides just 70 calories, 20 fewer calories than a cup of skim milk provides. This amount comprises just 3.5 percent of the daily suggested intake of 2,000. You could burn off the calories in 2 oz. of roast beef through just 7 minutes of jogging.

High in Protein

Roast beef is rich in protein, with 11 g in each 2 oz. serving. This amount is 2 g more than a cup of skim milk provides. Protein is a vital nutrient for optimal health, as it helps your body build and repair tissues, such as muscle. Research from the July 2005 issue of "The American Journal of Clinical Nutrition" also suggests that consuming more protein can be helpful when you're dieting, as it helps suppress your appetite and encourages an increased metabolic rate.

Low in Saturated Fat

Although roast beef contains more fat than some other types of meat -- 3 g per 2 oz. serving -- just 1 g of the fat comes from saturated fat. This type of fat is considered unhealthy because it may cause an adverse increase in your cholesterol levels. Your cholesterol levels are linked with your risk of heart disease, so the American Heart Association suggests limiting daily saturated fat intake to 16 g or fewer.

Low in Carbohydrates

Roast beef contains just 1 g of carbohydrates per 2 oz. serving. This makes roast beef suitable for low-carbohydrate diets. While such diets aren't required for weight loss, you may find success when using one.

Rich in Iron

Roast beef is a good source of iron, as a 2 oz. serving contains 6 percent of the daily suggested intake of this nutrient. Your body needs iron to make blood cells and to transport oxygen throughout your body. Consuming inadequate levels of iron can cause dizziness, unwanted weight loss, low energy levels, irritability and headache.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media