Beef and chicken nutrition facts

Beef vs. Chicken: Nutrition Facts Comparison 🍖🍗

When choosing between beef and chicken, it’s important to understand their nutritional profiles so you can make the best choice for your health. Both are excellent sources of protein, but they differ in terms of fat content, vitamins, and minerals. Here’s a breakdown of the nutritional facts for beef and chicken, helping you decide which one best suits your dietary goals. 🌟

Beef Nutrition Facts (per 3.5 oz / 100 grams of cooked lean beef) 🥩

Beef is a rich source of protein, essential amino acids, and a variety of important vitamins and minerals. However, the nutritional value can vary depending on the cut (lean vs. fatty cuts). Let’s focus on a lean cut, such as sirloin or tenderloin.

Calories: 250-280 kcal
Protein: 26-30 grams
Total Fat: 15-20 grams
- Saturated Fat: 6-9 grams
- Monounsaturated Fat: 6-8 grams
- Polyunsaturated Fat: 0.5-1 grams
Cholesterol: 70-80 mg
Iron: 2.1-2.7 mg (11-15% of the Daily Value, DV)
Zinc: 4.8 mg (33% of DV)
Vitamin B12: 2.4-3.5 mcg (100-140% of DV)
Vitamin B6: 0.5-0.6 mg (30% of DV)
Phosphorus: 190-220 mg (20% of DV)

Health Benefits of Beef 🥩:

High in Protein: Beef is a great source of complete protein, which is necessary for muscle repair, immune function, and enzyme production.
Rich in Vitamin B12: Beef provides an excellent amount of vitamin B12, which supports healthy nerve function and the production of red blood cells.
Iron: Beef is an excellent source of heme iron, which is easily absorbed by the body and helps prevent iron-deficiency anemia.
Zinc: Beef is a good source of zinc, which is crucial for immune health and cellular repair.

However, it’s important to be mindful of the fat content in beef, especially if you’re trying to lower your saturated fat intake. Choose leaner cuts of beef (e.g., sirloin, tenderloin) to get the benefits without the extra calories from fat.

Chicken Nutrition Facts (per 3.5 oz / 100 grams of cooked, skinless chicken breast) 🍗

Chicken is another high-quality source of protein that’s lower in fat compared to many cuts of beef. It’s also versatile and easy to prepare in a variety of dishes.

Calories: 165 kcal
Protein: 31 grams
Total Fat: 3.6 grams
- Saturated Fat: 1 gram
- Monounsaturated Fat: 1.2 grams
- Polyunsaturated Fat: 0.8 grams
Cholesterol: 85 mg
Iron: 0.9 mg (5% of DV)
Zinc: 1 mg (9% of DV)
Vitamin B12: 0.3 mcg (5% of DV)
Vitamin B6: 0.6 mg (35% of DV)
Phosphorus: 200 mg (20% of DV)

Health Benefits of Chicken 🍗:

High in Protein: Chicken is an excellent source of lean protein, which is essential for building and repairing tissues, especially for athletes and those aiming to build muscle.
Lower in Fat: Skinless chicken breast is a low-fat protein option, making it ideal for those aiming to reduce their fat intake while still getting plenty of protein.
Rich in Vitamin B6: Chicken provides a good amount of vitamin B6, which supports metabolism and immune function.
Lower in Calories: Chicken is lower in calories compared to beef, especially when you opt for lean cuts like chicken breast.

While chicken is lower in fat and calories compared to beef, it’s not as rich in nutrients like iron and zinc. You can make up for this by eating a variety of protein sources in your diet.

Key Differences Between Beef and Chicken 🍖🍗:

Nutrient	Beef (Lean Cut)	Chicken (Skinless Breast)
Calories	250-280 kcal	165 kcal
Protein	26-30 grams	31 grams
Total Fat	15-20 grams	3.6 grams
Saturated Fat	6-9 grams	1 gram
Cholesterol	70-80 mg	85 mg
Iron	2.1-2.7 mg	0.9 mg
Zinc	4.8 mg	1 mg
Vitamin B12	2.4-3.5 mcg	0.3 mcg
Vitamin B6	0.5-0.6 mg	0.6 mg

Which One Should You Choose? 🤔

For a Leaner Option: Chicken (especially skinless breast) is the better choice, as it’s lower in fat and calories while still providing a high amount of protein. It's ideal if you are looking to manage your weight or maintain a low-fat diet.
For Iron and Zinc: Beef is your go-to choice. It’s packed with heme iron and zinc, which are essential for maintaining healthy blood and immune function. Beef is especially beneficial for individuals who may be prone to iron deficiency.
For Nutritional Variety: Both beef and chicken provide valuable nutrients, but a balanced diet should include both. This way, you can enjoy the unique benefits of each without overconsuming one type of meat. Combine them with a variety of vegetables, whole grains, and legumes for a well-rounded, nutrient-dense meal.

Final Thoughts 🥩🍗

Both beef and chicken offer unique nutritional benefits. Choosing the right one depends on your dietary preferences and nutritional needs. Whether you’re after higher iron content with beef or lower fat with chicken, both can be part of a healthy and balanced diet. Just be mindful of the cuts you choose and how you prepare them—opt for grilling, baking, or broiling for healthier options!

The Life

2/27/2025