Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised
Whole food · Beef Products
Photo: Wikipedia
This is the lean, flat half of a beef brisket, slow-braised until tender with a rich, beefy flavor and a firm, sliceable texture. With an impressive 33 grams of protein per 100g and minimal fat, it's a powerhouse for muscle maintenance and satiety. The braising process renders the connective tissue, making it a deeply satisfying, savory cut that's both hearty and lean.
Calorie split: 71% protein · 0% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor that develops beautifully during slow cooking, and its versatility—it can be sliced for sandwiches, chopped for tacos, or served as a main course. It's a staple in comfort food traditions, from Jewish delis to Texas BBQ, evoking a sense of warmth and celebration.
⚠️ Watch-outs & how to enjoy it better
The lean nature can make it dry if overcooked, and it's a red meat, which some may limit for health or ethical reasons. To counteract dryness, always braise it in a flavorful liquid (like broth, wine, or tomatoes) and slice against the grain after resting. Pair it with a fiber-rich vegetable side to balance the meal and enhance nutrient absorption.
Key benefits
- High in complete protein for muscle repair and growth
- Low in carbohydrates, suitable for low-carb and keto diets
- Rich in iron and zinc, essential for immune function and energy
- Provides B vitamins, especially B12, crucial for nerve health
- The braising method tenderizes tough fibers, making it easier to digest
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brisket comes from the chest of the cow, a muscle group that gets a workout from supporting the animal's weight, which is why it requires slow, low-heat cooking to break down the tough collagen into gelatin.
Full nutrition (USDA data · scales with serving)
| Water | 60.6 g |
| Energy | 196 kcal |
| Energy | 819 kj |
| Protein | 33.1 g |
| Total lipid (fat) | 6.0 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 266 mg |
| Sodium, Na | 54.0 mg |
| Zinc, Zn | 8.0 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 34.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.21 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 126 mg |
| Betaine | 16.6 mg |
| Vitamin B-12 | 2.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.47 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.75 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 97.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 1.3 g |
| Isoleucine | 1.5 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Methionine | 0.86 g |
| Cystine | 0.43 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 2.0 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.35 g |
FAQ
What is the difference between the flat and point cuts of brisket?
The flat half is leaner and more uniform, making it ideal for slicing, while the point half is fattier and often used for burnt ends or chopped dishes.
How do I prevent braised brisket from drying out?
Cook it low and slow in a covered pot with enough liquid (broth, wine, or tomatoes) to create steam, and let it rest before slicing to retain juices.
Is braised brisket suitable for a low-fat diet?
Yes, the separable lean only version with trimmed fat is relatively low in fat, making it a good protein source for low-fat diets, though it's still red meat.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.96 kcal/g · 68% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.