Leanness of Australian Beef
In Australia, cattle are predominantly pasture-fed, producing
beef that is leaner and containing healthier types of fat including
Omega 3.
Findings from a recent survey found that with an increasing demand for
lean meat from consumers, there is a greater range of lean red cuts
now available to choose from in stores.
The average fat content of these popular cuts were:
- Lean beef 4g of fat/100g
- Lean lamb 6g of fat/100g
- Lean veal 2g of fat/100g
Not only is Australian beef lean when trimmed of visible fat,
it is also relatively low in unhealthy saturated fats, and is a valuable
source of healthy unsaturated fats including long chain Omega 3 fatty
acids. Almost two thirds of the fat in lean beef is unsaturated fat.
Australian lean beef is an important source of protein, essential
vitamins and minerals, and is more nutrient dense than poultry, pork or
fish. It provides more iron, zinc and vitamin B12.
The Australian Healthy Eating Guidelines recommend that lean beef
be consumed 3-4 times per week as part of a healthy balanced diet3.
Sixty-eight percent of Australians still believe that too much beef can cause high
cholesterol or heart problems. This is because of the perception that
beef is high in total fat and saturated fat which are two key factors
that are known to raise blood cholesterol levels. In fact, with Australian
beef becoming leaner, beef is not the main
contributor to total fat and saturated fat in the Australian diet. Rather
it is fast foods, snacks foods, oils, spreads, processed foods and the
visible fat on meat. Therefore, lean beef can be consumed as part
of a cholesterol-lowering diet.
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Nutrient composition (per 100g) of commonly consumed raw white and
red lean meat and fish
Nutrients |
Lean
Beef1,3 |
Lean
Lamb1,2 |
Skinless
Chicken5,6 |
Lean
Pork5,6 |
Fresh
Fish5,6 |
Energy (kJ) |
527 |
596 |
564 |
504 |
742 |
Protein (g) |
22.7 |
22.0 |
19.3 |
21.3 |
27.4 |
Total Fat (g) |
3.8 |
6.0 |
6.4 |
3.9 |
6.8 |
Total Omega 3 (g) |
0.11 |
0.16 |
0.06 |
0.04 |
0.2 |
Iron (mg) |
2.0 |
2.2 |
0.9 |
1.0 |
1.0 |
Zinc (mg) |
4.2 |
3.7 |
1.6 |
2.1 |
0.5 |
Riboflavin (mg) |
0.15 |
0.23 |
0.13 |
0.20 |
0.1 |
Vitamin B12 (mcg) |
1.1 |
1.1 |
0.4 |
0.7 |
1.0 |
Protein and fat
The table above shows all meats contain a similar amount of protein; ranging
from 27.4g/100g in fresh fish to 19.3g/100g in skinless chicken.
Fat content differed more noticeably with lean beef and lean pork containing
the lowest amount at 3.8g/100g and 3.9/100g respectively; and with fresh fish
containing the highest at 6.8g/100g.
In terms of Omega 3 (Linolenic acid, docosahexaenoic acid, eicosapentaenoic
acid and docosapentaenoic acid); fresh fish contains the highest levels
at 0.2g/100g; with lean lamb and beef next with 0.16g/100g, and 0.11g/100g
respectively.
Micronutrients
Iron – The richest source of iron is lean lamb and beef (2.2mg/100g
and 2.0mg/100g respectively)– more than double the levels found in skinless
chicken, lean pork and fresh fish.
Zinc – Beef and lamb contain the most zinc (4.2mg/100g and 3.7mg/100g),
which is more than double the levels found in skinless chicken and lean
pork. Fresh fish contains only an eighth of the zinc levels found
in beef.
B-vitamins
Riboflavin – Lamb contains the highest levels of riboflavin (0.23mg/100g)
with skinless chicken containing the least (0.13mg/100g).
Vitamin B12 – Lean beef and lamb contain the highest levels of
vitamin B12 (1.1mcg/100g each); with fresh fish close with (1.0mcg/100g);
and pork and skinless chicken containing the lowest levels.
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References
1Williams P et al (2005) Nutrient composition
of Australian red meat – Fatty
acid profile (in press)
2Williams P et al (2005) Nutrient composition of Australian
red meat – Gross
composition data (in press)
3Dietary Guidelines for Australian Adults (2003) National Health
and Medical Research Council
4Li D et al (2005) Lean meat and heart health Asia Pac
J Clin Nutr 14(2) :
113-119
5Food Works
6USDA (2005) www.nal.usda.gov/fnic/foodcomp
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