Table of Contents
- Strip / Sirloin / New York steak
- Rump / round steak
- Fillet steak / eye fillet / tenderloin
- Scotch fillet / rib fillet / rib eye steak
- Ground beef / beef mince
- Beef vs lamb protein to build muscle
- Recipes
When I think about beef, I imagine the strength. The protein and other nutritional value of beef is simply unmatched. Beef also tends to be leaner than lamb when you trim off the excess fat which makes it a healthy food choice.
If you workout or simply trying to stay in shape, including beef in your diet can help you to get to your fitness goal.
Beef is mostly consumed as steaks (yum 😋) and beef patties for burgers. Here’s how much protein and calories are in different type of beef-
Strip / Sirloin / New York steak
The strip steak is a tender cut of meat from the short loin section. The leanness of this meat is absolutely appealing, making it a perfect low calories and high protein choice.
Protein, fat, and calories in strip steak per 100g raw-
Protein: 23.1g
Fat: 2.69g
Calories: 117
Rump / round steak
Rump steak is also a lean cut of beef with just a small amount of fat.
Protein, fat, and calories in rump steak per 100g raw-
Protein: 22.2g
Fat: 4.96g
Calories: 140
Fillet steak / eye fillet / tenderloin
Protein, fat, and calories in fillet steak per 100g raw-
Protein: 22.2g
Fat: 7.07g
Calories: 158
Scotch fillet / rib fillet / rib eye steak
Scotch fillet steak is higher in fat content which makes it tastier and juicier than others.
Protein, fat, and calories in scotch fillet steak per 100g raw-
Protein: 18.7g
Fat: 20g
Calories: 254
Ground beef / beef mince
Ground beef is very versatile ingredient to make a countless number of dishes. Ground beef aka beef mince, comes in different fat level.
Protein, fat, and calories in 80% lean meat / 20% fat ground beef per 100g raw-
Protein: 17.2g
Fat: 20g
Calories: 254
Protein, fat, and calories in 85% lean meat / 15% fat ground beef per 100g raw-
Protein: 18.6g
Fat: 15g
Calories: 215
Protein, fat, and calories in 93% lean meat / 7% fat ground beef per 100g raw-
Protein: 20.8g
Fat: 7g
Calories: 152
If you are trying to stay lean, it makes sense to get the ground meat with 7% fat / 93% meat.
Let’s say you are trying to consume around 60g of protein in one meal after a good workout.
Calories in 20% fat ground beef for 300g will be: 254×3 = 762 calories
Calories in 7% fat ground beef for 300g will be: 152×3 = 456 calories
That’s 306 calories of difference between the regular ground beef and lean ground beef, which is significant.
Beef vs lamb protein to build muscle
Both beef and lamb are good source of protein, although beef tends to have slightly higher amount of protein. Looking at the USDA data, they have similar profile on other nutrients as well. So, let your taste buds decide if you have to pick one.
Recipes
Browse our beef recipes and make something siggeling for yourself today 😊