Nutrition

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Leanness of Clayton’s Organic 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 lean cuts were:

  • Lean beef 4g of fat/100g
  • Lean lamb 6g of fat/100g
  • Lean veal 2g of fat/100g

Not only is Clayton’s Organic 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.

Lean Clayton’s Organic 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.


Nutrient composition (per 100g) of commonly consumed raw white and red lean meat and fish

Nutrients

Lean
Beef
1,3

Lean
Lamb
1,2

Skinless
Chicken
5,6

Lean
Pork
5,6

Fresh
Fish
5,6

Calories

126

142

135

120

177

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.

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) National Nutrient Database for Standard Reference, Release 18