What Is The Healthiest Beef: Grain-Fed vs. Grass-Fed?
Updated: 9/30/24
Steaks. Tacos. Meatballs. Burgers. Brisket. Ribs.
Some of the best foods around are made from beef. Beyond being delicious and versatile, beef is very healthy.
I’ve written about the controversy and the science concerning red meat in the past so today I’ll focus on the benefits of beef and the healthiest type to buy.
The Health Benefits Of Beef
One of the main benefits of eating beef is its high protein content. It’s considered one of the few natural foods that’s a complete protein source, which means it contains all of the essential amino acids that the body needs but cannot produce on its own.
There are about 26 grams of protein per 3-ounce cooked serving (85 grams). The exact amount of protein in beef can vary depending on the cut of meat and how it is cooked. Generally, leaner cuts of beef, such as top sirloin or flank steak, contain more protein per serving than fattier cuts like ribeye or chuck roast.
Another benefit of eating beef is its rich vitamin and mineral content. Beef is a good source of iron, zinc, and vitamin B12, which are all important for maintaining optimal health. Iron is necessary for the production of red blood cells and for transporting oxygen throughout the body, while zinc is essential for immune function, wound healing, and cell growth. Vitamin B12 is crucial for brain function and the formation of red blood cells.
The depth of beef’s nutrition goes further, containing other important vitamins and minerals like vitamin B6, niacin, selenium, and phosphorus.
Beef’s Nutritional Profile
Here is the breakdown of the nutritional profile of a 3-ounce (85-gram) serving of cooked beef:
Protein: 18-25 grams
Total fat: 6-16 grams (depending on the cut and marbling)
Saturated fat: 2-7 grams (depending on the cut and marbling)
Iron: 2-3 milligrams
Vitamin B12: 1-2 micrograms
Zinc: 2-3 milligrams
Selenium: 12-15 micrograms
Vitamin B6: 0.3-0.5 milligrams
Niacin: 3-5 milligrams
Phosphorus: 150-200 milligrams
Red Meat Health Concerns
I’ve covered this topic in a separate post called, Should I Avoid Red Meat? Exploring The Controversy & The Science.
Asking whether red meat is healthy needs to be divided up into two questions.
Is processed red meat healthy?
And is unprocessed red meat healthy?
Processed meat refers to meat that has been altered through methods like curing, smoking, or adding preservatives, typically to enhance shelf life or flavor. Processed meats include cured bacon, sausage. hot dogs, and deli meats. According to the research, processed meat is associated with an increased risk of death as a result of cancer and cardiovascular disease.
Unprocessed meat has not undergone any change aside from basic preparation (e.g. cutting, grinding). This meat includes beef, pork, turkey, lamb, and duck among others. According to the research, unprocessed meat is not associated with an increased risk of colorectal cancer, type 2 diabetes, Ischemic heart disease ischemic stroke, hemorrhagic stroke, breast cancer, or death.
Okay, so unprocessed beef isn’t going to kill us, now which is the healthiest kind to eat?
The Beef Showdown: Grain-Fed, Grass-Fed, Certified Organic, or Grass-Finished Beef?
Before we talk about the best type of meat to choose it’s important to understand how meat is raised.
All cattle tend to be raised on a pasture for the first year, or so, of life. Conventionally raised cattle, however, move right to a crowded feedlot, a.k.a. CAFOs (concentrated animal feeding operations) after that first year. Here they have such limited space that they may even stand in their own manure making them more prone to disease. These cattle can be given antibiotics, hormones, and other drugs, and they primarily feed on GMO grains, corn, and soy (although they’re often given other things with calories such as Skittles, slaughterhouse remains, etc.).
Grass-fed cattle, meanwhile, spend their whole lives on grass and forage a natural diet of plants, legumes, and obviously grass (compacted grass and hay are substituted in the winter depending on the region). Grass-fed cattle can be given antibiotics but organic grass-fed cattle cannot be given antibiotics or hormones.
1. Grain-Fed Beef
Concern #1: Bacteria
The difference in these two styles of raising cattles is apparent when compared in a lab setting. In 2015, Consumer Reports sampled 300 packages of a variety of ground beef including conventional and grass-fed. They analyzed the 458 total pounds of ground beef for 5 common types of bacteria.
They reported, “One of the most significant findings of our research is that beef from conventionally raised cows was more likely to have bacteria overall, as well as bacteria that are resistant to antibiotics, than beef from sustainably raised cows.”
Concern #2: Mold
The grain supply used to feed CAFO livestock is often contaminated with mold and mycotoxins. One article, “Feeding moldy grain to cattle” found that “Most livestock feeds have mold spores on them.” This has the potential to decrease growth rates, increase disease, and require the use of more antibiotics.
The FDA regulates the levels of certain molds in food, including grain used for livestock feed, based on the potential health risks associated with mold and mycotoxin exposure. In 1993 the allowable levels of certain molds on wheat used for human and animal consumption were increased. And then in 2010, these upper limits were increased again meaning there’s the potential for more mold in our food.
2. Grass-Fed Beef
Benefit #1: CLA
Conjugated linoleic acid (CLA) is a type of polyunsaturated fatty acid that is found in animal products, such as beef, dairy, and eggs. CLA is a naturally occurring substance, but it can also be produced synthetically.
Grass-fed beef is a good source of CLA. In fact, studies have shown that grass-fed beef can contain up to two times more CLA than grain-fed beef.
CLA has been linked to a number of health benefits, including weight loss, reduced body fat, improved insulin sensitivity, reduced cancer risk, improved cardiovascular health, and reduced inflammation.
Benefit #2: Total Nutrients
According to the research by Dr. Stephan Van Vliet, the assistant professor at the Department of Nutrition, Dietetics and Food Sciences at Utah State University, “grass-fed beef is higher in total nutrients, phytonutrients, antioxidants, key fatty acids, vitamins, minerals, protein, and amino acids compared to grain-fed beef.”
Grass-fed beef is also leaner, has more CLA, and has five times as many omega-3s compared to conventional beef.
3. Certified Organic Beef
Certified organic beef is beef that is raised and processed according to the standards set by the USDA National Organic Program (NOP). These standards are designed to promote sustainable agriculture and protect the environment. Some of the key requirements for certified organic beef include that cattle must be:
Raised on pasture for at least 30% of their lives.
Fed a diet of organic feed and forage.
Not given antibiotics or hormones.
Raised in a humane environment.
4. Grass-Fed, Grain-Finished
Grass-fed, grain-finished beef is beef from cattle that has all of the properties of grass-fed cattle, except for those final months. In the last few months of life, the farmer decides to give these cattle grain to increase their weight, improve the marbling, and provide some more flavor.
A study in Nature Scientific Reports compared grass-fed beef to grain-finished feedlot beef, analyzing over 1,500 compounds. Key findings:
Grass-fed beef had 4.1 times more omega-3s, linked to reduced inflammation and better heart and brain health.
It contained 3.1 times more vitamin E and 9.4 times more niacin, both powerful antioxidants.
Grass-fed beef had 2.6 times more phytochemicals, offering various health benefits.
Markers of oxidative stress were lower in grass-fed beef, suggesting better metabolic health.
Grass-fed beef showed improved mitochondrial function.
Antibiotic metabolites were found only in grain-finished beef.
Grass-fed beef for the win.
So, What’s The Best Type Of Beef?
The healthiest option is certified organic, grass-fed and grass-finished beef. These cattle are raised in open pastures, allowed to graze as nature intended, without the confinement of feedlots. According to USDA standards, they live in conditions that support their natural behaviors, free from growth hormones and antibiotics, and are fed organic forage.
Second best: Organic, grass-fed, but grain-finished beef.
When shopping, look for labels like “Certified Naturally Grown” or “USDA Organic”, which ensure the highest standards.
The best sources I’ve found come from
