scored 71/100
Beef is a nutrient-dense animal protein providing high-quality complete protein, bioavailable iron, and B vitamins essential for energy metabolism and longevity.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 71.
Less a 5.0 anti-nutrient penalty (very high saturated fat, high sodium).
Beef has been a staple protein source across human civilizations for millennia, prized for its exceptional micronutrient density relative to caloric content. Per 100g of lean beef, you obtain 22g of complete protein containing all essential amino acids, making it particularly valuable for muscle maintenance—critical for preventing age-related sarcopenia. The iron content in beef is predominantly heme iron, which has 2-3 times higher bioavailability than plant-based non-heme iron, supporting oxygen transport and mitochondrial function. Beef also provides choline (54.3mg/100g), a compound increasingly recognized as essential for brain health and cellular methylation processes that decline with age. The selenium content (22.5mcg/100g) contributes to glutathione peroxidase production, a primary antioxidant defense system. For longevity-focused nutrition, grass-fed and pasture-raised beef offers additional benefits including higher omega-3 fatty acids and conjugated linoleic acid (CLA), which have emerging evidence for anti-inflammatory and metabolic health effects. Lean cuts minimize saturated fat while maximizing micronutrient concentration.
Complete protein with high leucine content stimulates mTOR pathway and muscle protein synthesis; bioavailable micronutrients like zinc support protein turnover and hormonal health
Heme iron has superior absorption rates (15-35%) compared to plant iron; iron is essential for myoglobin, hemoglobin, and cytochrome c oxidase in mitochondrial respiration
Choline is a precursor for acetylcholine neurotransmitter and phosphatidylcholine in neuronal membranes; supports methylation reactions critical for neuroprotection
Selenium enables production of selenoproteins including glutathione peroxidase and thioredoxin reductase, primary defenses against oxidative stress and lipid peroxidation
High protein content triggers greater thermogenesis, enhances satiety hormones (GLP-1, peptide YY), and supports metabolic rate; reduces post-meal blood glucose fluctuations
Post-exercise window (0-2 hours) maximizes muscle protein synthesis response; beef's complete amino acid profile and high leucine content amplify anabolic signaling when combined with resistance training
Breaks a fast
Beef can be consumed at any meal; post-workout timing offers maximum benefit for muscle maintenance. Evening consumption does not impair sleep and may enhance overnight protein synthesis.
Per 100 g of the default form. Bars show how much higher or lower beef is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Beef is classified as a meat. Beef is a nutrient-dense animal protein providing high-quality complete protein, bioavailable iron, and B vitamins essential for energy metabolism and longevity.
Beef scores 71/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B12, Zinc, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 18.8 g of protein (~38% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, beef is highest in Vitamin B12 (~63% DV), Selenium (~35% DV), Niacin (~31% DV), Zinc (~30% DV), Vitamin B6 (~17% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best after a workout. Post-exercise window (0-2 hours) maximizes muscle protein synthesis response; beef's complete amino acid profile and high leucine content amplify anabolic signaling when combined with resistance training
A typical serving is around 85 g (~136 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating beef alongside several other meat sources.
Beef pairs nicely with: Pair with vitamin C-rich foods (citrus, tomatoes, peppers) to enhance non-heme iron absorption and reduce oxidative stress from iron metabolism; Combine with cruciferous vegetables (broccoli, Brussels sprouts) to amplify Phase II detoxification enzyme expression and reduce heterocyclic amine formation from high-heat cooking; Serve with leafy greens (spinach, arugula) to provide folate and magnesium, supporting methylation cycles and nitric oxide production for vascular health; Pair with fermented foods (sauerkraut, kimchi) to optimize gut microbiota diversity and enhance nutrient absorption, particularly B vitamin synthesis.
Very high saturated fat; High sodium.
Encyclopedia entries that supply the same signature nutrients beef contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients beefcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.