Nutritional Data at a Glance- Beef

January 25, 2021

All nutritional data can be found on the United States Department of Agriculture FoodData Search site!

Below you will find data on some of the nutrients available in particular cuts per 100g (both muscle meat & secreting organs) from a cow.  For macronutrients (carbs, calories, protein, fat, including energy in kcal, water, fiber & sugar) see the USDA's site (fatty acids are also detailed on their website). 

**µg = microgram**

**for some listings, you may see I included the Vitamin D nutritional info 2x; the 1st line with "IU" is the international measurement (which is sometimes on the label of some supplements), directly below that you may see Vitamin D again, but with "µg" which is just the measurements in micrograms!**

When following a strict BARF or PMR diet, some of the nutrients most commonly lacking are: 
Vitamin E
Vitamin D

If present in any of the cuts shown below (no matter how little), I have gone ahead and highlighted them for you! 

If you look through the USDA database, you may notice how much higher Alpha-Linolenic Acid (ALA) is in comparison to Linoleic Acid (LA); this is why we recommend pairing hemp seeds/hemp hearts or hempseed oil with meals that are predominantly red meat (excluding pork). Hemp will help boost both Alpha-Linolenic Acid (ALA) and Linoleic Acid (LA), but is higher in Linoleic Acid, thus it will help balance your omega-6 fatty acids within a raw diet (if more raw animal fat cannot/is not be added).


DO NOT feed any bones from cows as the raw meaty bone portion of your pet's diet because they are very dense and can lead to injury (not even as a recreational chew). Instead, remove all skin and meat from these unsafe raw bones (the raw meat & skin can be fed) and use the bones to make a nutritious bone broth!

If you believe your pet to have sustained an injury from ingesting a raw meaty bone, or that there may be a blockage, seek professional medical help IMMEDIATELY!

Beef Eye

per 100g (Caribou Eye)
Calcium:  19mg
Iron:  4.7mg
Phosphorus: 58mg
Riboflavin:  0.1mg
Niacin:  0.2mg
Thiamin:  0.01mg
Vitamin A:  400IU
 (Beef Eyes are not yet available on or any other food database I searched. Caribou Eye (raw) was the only nutrition facts I could find, which can be used as a starting point to reference a few key nutrients in raw eyeballs...)

Beef Chuck (for stew)

per 100g
Calcium:  14mg
Iron:  2.2mg
Magnesium:  20mg
Phosphorus:  209mg
Potassium:  359mg
Sodium:  81mg
Zinc:  5.51mg
Copper:  0.093mg
Manganese:  0.014mg
Selenium:  26µg
Thiamin: 0.08mg
Riboflavin: 0.17mg
Niacin: 5.19mg
Pantothenic acid: 0.67mg
Vitamin B-6: 0.568mg
Choline, total: 74.6mg
Betaine: 12.8mg
Vitamin B-12:   2.42µg
Vitamin A, RAE: 2µg
Retinol: 2µg
Vitamin E (alpha-tocopherol): 0.15mg
Vitamin D (D2 + D3): 3IU
Vitamin K (phylloquinone): 1.5µg

Beef Flank (Lean & Fat)

per 100g
Calcium:  4mg
Iron:  1.53mg
Magnesium:  19mg
Phosphorus:  171mg
Potassium:  323mg
Sodium:  46mg
Zinc:  4.19mg
Copper:  0.044mg
Manganese:  0.006mg
Selenium:  3.4µg
Thiamin: 0.035mg
Riboflavin: 0.08mg
Niacin: 4.594mg
Pantothenic acid: 0.138mg
Vitamin B-6: 0.2mg
Vitamin B-12: 1.51µg
Vitamin A, RAE: 8µg
Retinol: 8µg
Vitamin A:  25IU
Vitamin E (alpha-tocopherol): 0.33mg
Vitamin D (D2 + D3):  6IU
Vitamin D (D2 + D3): 0.1µg
Vitamin D3 (cholecalciferol): 0.1µg

Beef Heart

per 100g
Calcium:  7mg
Iron:  4.31mg
Magnesium:  21mg
Phosphorus:  212mg
Potassium:  287mg
Sodium:  98mg
Zinc:  1.7mg
Copper:  0.396mg
Manganese:  0.035mg
Selenium:  21.8µg
Vitamin C:  2mg
Thiamin: 0.238mg
Riboflavin: 0.906mg
Niacin: 7.53mg
Pantothenic acid: 1.79mg
Vitamin B-6: 0.279mg
Vitamin B-12: 8.55µg
Lycopene: 17µg
Vitamin E (alpha-tocopherol): 0.22mg

Beef Kidney

per 100g
Calcium:  13mg
Iron:  4.6mg
Magnesium:  17mg
Phosphorus:  257mg
Potassium:  262mg
Sodium:  182mg
Zinc:  1.92mg
Copper:  0.426mg
Manganese:  0.142mg
Selenium:  141µg
VitaminC:  9.4mg
Thiamin:  0.357mg
Riboflavin:  2.84mg
Niacin:  8.03mg
Pantothenic acid:  3.97mg
Vitamin B-6:  0.665mg
Vitamin B-12:  27.5µg
Vitamin A, RAE:  419µg
Retinol:  419µg
Vitamin A:  1397IU
Lycopene:  20µg
Vitamin E (alpha-tocopherol):  0.22mg
Vitamin D (D2 + D3):  45IU
Vitamin D (D2 + D3):  1.1µg
Vitamin D3 (cholecalciferol):  1.1µg

80% Lean Ground Beef

per 100g
Calcium:  18mg
Iron:  1.94mg
Magnesium:  17mg
Phosphorus:  158mg
Potassium:  270mg
Sodium:  66mg
Zinc:  4.18mg
Copper:  0.061mg
Manganese:  0.01mg
Selenium:  15µg
Thiamin: 0.043mg
Riboflavin: 0.151mg
Niacin: 4.227mg
Pantothenic acid: 0.498mg
Vitamin B-6: 0.323mg
Betaine: 8.2mg
Vitamin B-12: 2.14µg
Vitamin A, RAE: 4µg
Retinol: 4µg
Vitamin A:  14IU
Vitamin E (alpha-tocopherol): 0.17mg
Vitamin D (D2 + D3):  3IU
Vitamin D (D2 + D3): 0.1µg
Vitamin D3 (cholecalciferol): 0.1µg
Vitamin K (phylloquinone): 1.8µg

90% Lean Ground Beef

per 100g
Calcium:  12mg
Iron:  2.24mg
Magnesium:  20mg
Phosphorus:  184mg
Potassium:  321mg
Sodium:  66mg
Zinc:  4.79mg
Copper:  0.072mg
Manganese:  0.01mg
Selenium:  16.6µg
Thiamin: 0.042mg
Riboflavin: 0.151mg
Niacin: 5.072mg
Pantothenic acid: 0.601mg
Vitamin B-6: 0.369mg
Betaine: 7.9mg
Vitamin B-12: 2.21µg
Vitamin A, RAE: 4µg
Retinol: 4µg
Vitamin A:  14IU
Vitamin E (alpha-tocopherol): 0.17mg
Vitamin D (D2 + D3):  3IU
Vitamin D (D2 + D3): 0.1µg
Vitamin D3 (cholecalciferol): 0.1µg
Vitamin K (phylloquinone): 0.8µg

Beef Liver

per 100g
Iron:  4.9mg
Magnesium:  18mg
Phosphorus:  387mg
Potassium:  313mg
Sodium:  69mg
Zinc:  4mg
Copper:  9.755mg
Manganese:  0.31mg
Selenium:  39.7µg
Vitamin C:  1.3mg
Thiamin: 0.189mg
Riboflavin: 2.755mg
Niacin: 13.175mg
Pantothenic acid: 7.173mg
Vitamin B-6: 1.083mg
Betaine: 4.4mg
Vitamin B-12: 59.3µg
Vitamin A, RAE: 4968µg
Retinol: 4948µg
Carotene, beta: 232µg
Carotene, alpha: 11µg
Cryptoxanthin, beta: 13µg
Vitamin A:  16898IU
Vitamin E (alpha-tocopherol): 0.38mg
Tocopherol, gamma: 0.07mg
Vitamin D (D2 + D3):  49IU
Vitamin D (D2 + D3): 1.2µg
Vitamin D3 (cholecalciferol): 1.2µg
Vitamin K (phylloquinone): 3.1µg

Beef "Skirt Steak" (Boneless Plate Steak)

per 100g
Calcium:  6mg
Iron:  1.7mg
Magnesium:  20mg
Phosphorus:  144mg
Potassium:  254mg
Sodium:  65mg
Zinc:  5.97mg
Copper:  0.084mg
Manganese:  0.084mg
Selenium:  23.1µg
Thiamin:  0.053mg
Riboflavin:  0.275mg
Niacin:  5.076mg
Pantothenic acid:  0.621mg
Vitamin B-6:  0.422mg
Betaine:  13mg
Vitamin B-12:  2.46µg
Vitamin A, RAE:  4µg
Retinol:  4µg
Vitamin A:  3IU
Vitamin E (alpha-tocopherol):  0.17mg
Vitamin D (D2 + D3):  4IU
Vitamin D (D2 + D3):  0.1µg
Vitamin D3 (cholecalciferol):  0.1µg
Vitamin K (phylloquinone):  1.5µg

Beef Spleen

per 100g
Calcium:  9mg
Iron:  44.6mg
Magnesium:  22mg
Phosphorus:  296mg
Potassium:  429mg
Sodium:  85mg
Zinc:  2.11mg
Copper:  0.168mg
Manganese:  0.073mg
Selenium:  62.2µg
Vitamin C:  45.5mg
Thiamin:  0.05mg
Riboflavin:  0.37mg
Niacin:  8.4mg
Pantothenic acid:  1.08mg
Vitamin B-6:  0.07mg
Folate:  4µg
Vitamin B-12:  5.68µg
LA:  0.22g

Beef Tongue

per 100g
Calcium:  6mg
Iron:  2.95mg
Magnesium:  16mg
Phosphorus:  133mg
Potassium:  315mg
Sodium:  69mg
Zinc:  2.87mg
Copper:  0.17mg
Manganese:  0.026mg
Selenium:  9.4µg
Vitamin C:  3.1mg
Thiamin:  0.125mg
Riboflavin:  0.34mg
Niacin:  4.24mg
Pantothenic acid:  0.653mg
Vitamin B-6:  0.31mg
Vitamin B-12:  3.79µg


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