Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, versatile cut of raw beef, representing a composite of trimmed retail portions with virtually all visible fat removed. Its texture is firm and fine-grained, with a clean, robust beefy flavor that serves as a blank canvas for seasoning. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
Calorie split: 50% protein · 0% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its incredible versatility and clean beef flavor, which absorbs marinades and seasonings beautifully. It's a reliable, lean foundation for everything from quick weeknight stir-fries to slow-simmered stews, making it a staple in home kitchens worldwide.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its leanness, which can lead to dry, tough results if overcooked, especially with high-heat methods like grilling. To counteract this, use moist-heat cooking (braising, stewing), marinate to add moisture and flavor, or cook quickly to medium-rare. It's also important to note that red meat consumption should be balanced within a varied diet.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Very low in fat and contains zero carbohydrates or sugars.
- Rich in essential nutrients like iron, zinc, and B vitamins (especially B12).
- Provides a dense, satisfying meal with high satiety per calorie.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'separable lean' means the fat has been mechanically removed from the muscle tissue, a process that became standardized with the rise of supermarket meat counters in the mid-20th century.
Full nutrition (USDA data · scales with serving)
| Water | 69.0 g |
| Energy | 167 kcal |
| Energy | 701 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 9.3 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 194 mg |
| Potassium, K | 310 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.20 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 59.6 mg |
| Betaine | 10.5 mg |
| Vitamin B-12 | 2.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.27 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 2.1 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.32 g |
| MUFA 16:1 c | 0.17 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 3.9 g |
| MUFA 18:1 c | 2.5 g |
| MUFA 18:1-11 t (18:1t n-7) | 0.07 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.53 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:2 n-6 c,c | 0.23 g |
| PUFA 18:2 CLAs | 0.11 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.38 g |
| Fatty acids, total trans-monoenoic | 0.36 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.35 g |
| TFA 18:2 t not further defined | 0.01 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 65.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.91 g |
| Isoleucine | 0.92 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.55 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.80 g |
| Tyrosine | 0.72 g |
| Valine | 0.99 g |
| Arginine | 1.4 g |
| Histidine | 0.71 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.0 g |
| Proline | 0.90 g |
| Serine | 0.81 g |
| Hydroxyproline | 0.14 g |
FAQ
Why is this beef described as 'composite'?
It means the product is a blend of meat from various primal cuts (like chuck, round, or loin) that have all been trimmed to the same zero-fat specification, ensuring consistency for the consumer.
How do I prevent this lean beef from becoming dry when cooking?
Avoid overcooking. Use a meat thermometer for precision. For high-heat methods, cook quickly to medium-rare. For longer cooking, use moist methods like braising or stewing, or marinate the meat beforehand to add moisture and tenderness.
Is this a healthy choice?
It's a nutrient-dense food, high in protein and low in fat. As part of a balanced diet that includes plenty of vegetables, whole grains, and other protein sources, it can be a healthy component. Moderation is key with red meat consumption.
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 1.67 kcal/g · 50% 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.