Get the Facts on Lean Beef

Lean beef is defined as having less than 10 grams of fat, with 4.5 grams of saturated fat at the most, for every 3.5 ounces. To qualify for the rating of extra lean that same serving size must not have more than 5 grams of fat, with a maximum of 2 grams of saturated fat. The cholesterol content must also be below 95 milligrams to qualify in both beef categories. A skinless chicken breast is slightly leaner and a skinless chicken thigh is slightly fatter; in between these two cuts of chicken are 29 cuts of beef comprised of a long list of steaks and roasts, but also included is ground beef when it is 95% lean. The steaks include: t-bone, top sirloin, flank, and chuck shoulder. Among the best choices for a roast are: top and bottom round roasts, flat half brisket, eye round roast, and tenderloin roast. Cuts of beef that include the words "loin" and "round" in their description are considered the leanest. Eye round roast is the very leanest with 144 calories and 1.4 grams of saturated fat for every 3 ounces. Cooks suggest this roast is best when 3 lbs. are oven roasted at 325 degrees until the internal temperature is 145 degrees; this results in medium rare meat. Steaks are easily prepared by grilling, broiling and pan frying. Because beef is rich in nutrients; such as, iron, zinc, phosphorous, and vitamins B6 and B12, 4 ounces of raw meat, usually becoming 3 ounces when cooked, is often enough for an entree.