Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked
Whole food · Beef Products
Photo: Wikipedia
This is a lean cut of beef, trimmed to a precise 1/8-inch fat cap and cooked to a choice grade, resulting in a tender, juicy, and deeply savory protein source. Its texture is firm yet yielding, with a rich, meaty flavor that is less fatty but more concentrated than untrimmed cuts. With nearly 29 grams of protein and zero carbohydrates per 100 grams, it's a powerhouse for muscle maintenance and satiety.
Calorie split: 58% protein · 0% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its clean, robust beef flavor that shines with simple seasoning and high-heat cooking methods like grilling or searing. Its leanness and versatility make it a staple for everything from quick weeknight stir-fries to elegant Sunday roasts, fitting seamlessly into diverse culinary traditions.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its leanness, which can lead to dryness if overcooked, making it less forgiving for novice cooks. To counteract this, use a meat thermometer to pull it at 135°F (57°C) for medium-rare, and consider marinating or basting with a small amount of fat like butter or oil. Those monitoring iron intake should be aware that red meat is a high-iron food, so pairing it with vitamin C-rich vegetables (like bell peppers or broccoli) can enhance absorption, while individuals with hemochromatosis should consult a doctor.
Key benefits
- Excellent source of complete protein for muscle repair and growth.
- Virtually zero carbohydrates, making it ideal for low-carb or ketogenic diets.
- Rich in bioavailable iron and zinc, essential for immune function and energy.
- Provides B vitamins, particularly B12, crucial for nerve health and red blood cell formation.
- Low in saturated fat compared to untrimmed cuts, supporting heart health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'choice' in beef grading refers to the second-highest quality tier from the USDA, indicating a moderate amount of marbling that ensures tenderness and juiciness without the premium price of 'prime' grade.
Full nutrition (USDA data · scales with serving)
| Water | 61.5 g |
| Energy | 203 kcal |
| Energy | 850 kj |
| Protein | 28.7 g |
| Total lipid (fat) | 9.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 298 mg |
| Sodium, Na | 53.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 33.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.53 mg |
| Vitamin B-6 | 0.52 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 89.2 mg |
| Betaine | 13.7 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, 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) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 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 | 0.23 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.01 g |
| MUFA 16:1 | 0.30 g |
| MUFA 16:1 c | 0.16 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 3.7 g |
| MUFA 18:1 c | 2.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.46 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:2 n-6 c,c | 0.21 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.05 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 | 0.28 g |
| Fatty acids, total trans-monoenoic | 0.27 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.26 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 82.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.77 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.00 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 0.99 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.23 g |
FAQ
What does 'separable lean only' mean?
It means the meat has been trimmed of all visible fat that can be easily separated, leaving only the lean muscle tissue for a lower-fat, higher-protein product.
How does 'choice' grade affect cooking?
Choice grade beef has moderate marbling, which provides good flavor and tenderness. It's best cooked to medium-rare or medium to retain juiciness, as it has less fat than prime grade to keep it moist.
Is this a good option for a high-protein diet?
Yes, it's excellent. With 28.73g of protein per 100g and virtually no carbs or sugar, it's a lean, efficient protein source that supports muscle building and satiety without adding unnecessary calories.
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 2.03 kcal/g · 57% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.