Our third June Dairy Month edition of #FunFactFriday features nutrition facts about dairy and beef products!
Cattle are amazing creatures when you really think about it. These four-legged bovines can turn food sources that humans can’t digest (like the cellulose in many forages) into tremendous sources of calcium, protein, vitamins, and essential nutrients like milk and beef!
Check out this list of facts and “Beef Up Your Brain” with nutrition information about beef and dairy products produced by cows with their incredible cow power.
- Choosing beef as a protein source is actually a calorie saver. Beef supplies significantly less calories and more nutrients than many plant protein sources. Check out the graphic below for examples!
- A cooked three ounce lean beef burger patty averages 154 calories and provides 25 grams of protein. That’s nearly half of the recommended daily value! Compare to a lower calorie veggie burger with only 13 grams of protein.
- A major benefit of protein-packed beef is the full feeling (satiety) that occurs after a beef meal. This feeling helps keep cravings away and helps with healthy weight loss and maintenance.
- There are now 38 cuts of beef that meet the government guidelines for lean! That’s 63% of all beef, once cooked with visible fat trimmed.
- Some of America’s favorite cuts of beef are lean, including: Top Sirloin steak, Tenderloin steak, 93% lean ground beef and flank steak!
- A single 3-ounce serving of beef contains 10% or more of your daily needs for these essential nutrients: protein, zinc, vitamins B12 and B6, iron and selenium.
- Research has shown the protein rich food like lean beef pack the ideal levels of leucine – a key compound that helps your body build calorie-burning muscle!
- Three daily servings of low-fat or fat-free dairy foods help build stronger bones, improve overall diet quality and reduce the risk of various chronic diseases.
- An ounce of hard cheese (like cheddar) contains 8 grams of protein. Compare that to an egg, which contains 6 grams!
- Adults up to age 50 need 1,000 milligrams of calcium per day and up to 1,200 milligrams as they grow older. An easy way to satisfy this requirement for bone health is to consume low fat milk. It contains 305 milligrams of calcium in each cup!
- Products marketed as “milk alternatives” have many more ingredients than cow’s milk and are more processed. Also, they do not deliver the 9 essential nutrients that milk and other dairy products do.
- Drinking milk can benefit an active lifestyle, like lean beef can. Milk contains water and electrolytes to help with hydration and replace what’s lost as sweat during activity. Also, the carbohydrates in milk help keep bodies moving!
- A visual representation of one serving of cheese is four cubes the size of playing dice. One serving of natural cheese is 1.5 ounces and 2 ounces for processed cheese.
- Research has shown that kids who eat yogurt have improved nutrition and weight status, likely because yogurt provides many vitamins and minerals and is relatively low in calories.
With potential benefits like these, it’s hard to say no to regularly including beef and dairy products in your diet. Stay tuned as we continue to “Beef Up Your Brain” during June Dairy Month with recipes that contain both beef and dairy ingredients next week!
For more information about dairy cattle and dairy products, head to the Midwest Dairy website.
Find more facts about beef, beef production and the beef community here at Facts About Beef.
Written By: Brooke Roberts, Minnesota Beef Summer Intern