Zinc in Red Meat

Article by Diet Bites

Red Meat Rich in Zinc Content

If you're a meat eater, it's your lucky day where zinc benefits are concerned - particularly if you enjoy eating red meat.

The daily reference intake [DRI] for adult men is currently recommended at 9.4 milligrams. Women require less at 6.8 milligrams - so three ounces of roast beef would meet and exceed their daily requirement.

Zinc in Pan-Fried Beef Liver

Three ounces of beef liver which has been pan-fried contains a hefty 4.45 milligrams of zinc. In comparison, one simmered chicken liver contains 0.78 milligrams of zinc.

Zinc in Red Meat

One three ounce serving of chuck roast almost meets the total daily recommended daily intake for zinc for adult men.

Beef Roast Recipe for Dieters, a Zinc-Rich Recipe

The following is a tried and true family recipe that has never failed me in my kitchen. I wish I could say the same about other recipes - but alas that would not be the truth.

To prepare, place the roast into a large iron skillet that contains the warm oil. Sear on both sides. Add salt and pepper as desired during this phase. Transfer the seared beef to a roasting pan.

The onion should be peeled and quartered and arranged in the roasting pan along with the long stalks of celery, the carrots and the potatoes. Set the roast on top of all the vegetables.

Add about three inches of water to the pan and cover tightlywith foil.

Bakeaccordingly - based on the size of the roast. Use the broth to create a lovely skinny gravy by thickening with a cornstarch and water mixture.

The Recipe Ingredients

1 Extra Lean Chuck Roast
1 Tablespoon of Peanut or Vegetable Oil
1 Small Onion, 3 Stalks of Celery
1 Small Bag of Baby Carrots OR Whole, Peeled and Trimmed Carrots
5-6 Medium Sized Potatoes left whole OR 4-5 Large Potatoes Cut in Half after peeling

Zinc in Red Meats

MG = Milligrams

Based on 3 Ounces Serving Unless Stated


Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised


Chuck Roast - trimmed to 1/8" fat


Ground Beef, 85% lean meat / 15% fat, patty, cooked


Ground Beef, 80% lean meat / 20% fat, patty, cooked


Ground Beef, 75% lean meat / 25% fat, patty, cooked


Round, bottom round, steak, 1/8" fat, braised


Fast foods, chimichanga, with beef - one item


Top sirloin, steak


Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted


Fast foods, taco with beef, cheese and lettuce, hard shell - one large


Beef, variety meats and by-products, liver, cooked, pan-fried


Chili con carne prepared with ground beef - 1 cup


Fast foods, cheeseburger, double, regular patty and bun, plain - 1 item


Cured corned beef, canned



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