Beef Tataki
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 38.69 g | 14% |
| Net Carbohydrates | 36.2 g | 15% |
| Sugars | 22.95 g | 66% |
| Added Sugars | 9.98 g | 20% |
| Dietary Fiber | 2.5 g | 9% |
| Protein | 97.76 g | 196% |
| Total Fat | 149.15 g | 191% |
| Saturated Fat | 52.46 g | 262% |
| Monounsaturated Fat | 57.69 g | - |
| Polyunsaturated Fat | 22.89 g | - |
| Trans Fat | 0.18 g | 100% |
| Cholesterol | 350 mg | 117% |
| Vitamins | ||
| Vitamin A | 10.32 mcg | 1% |
| Vitamin C | 5.82 mg | 6% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 3936.51 mg | 171% |
| Potassium | 1928.53 mg | 41% |
| Calcium | 88.64 mg | 7% |
| Magnesium | 187.97 mg | 45% |
| Iron | 13.58 mg | 75% |
| Zinc | 16.42 mg | 149% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
1%
Vitamin C
6%
Vitamin D
0%
Vitamin E
17%
Vitamin K
76%
Vitamin B1
55%
Vitamin B2
91%
Vitamin B3
106%
Vitamin B5
35%
Vitamin B6
121%
Vitamin B7
-
Vitamin B9
2%
Vitamin B12
535%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
7%
Iron
75%
Magnesium
45%
Phosphorus
87%
Potassium
41%
Sodium
171%
Zinc
149%
Copper
73%
Manganese
42%
Selenium
163%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
12%
Isoleucine
15%
Valine
13%
Lysine
9%
Tryptophan
17%
Threonine
12%
Phenylalanine
19%
Methionine
9%
Histidine
11%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 1947 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
4 h 45 min
Jogging
4 h 6 min
Cycling
4 h 12 min
Walking
7 h 37 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Beef Tataki, prepared from beef, is a rich source of high-quality protein, essential for muscle health and maintenance, and provides vital micronutrients including iron, zinc, and B vitamins, which support energy and help prevent iron deficiency anemia. While sources like the American Heart Association advise choosing lean cuts due to the potential for higher saturated fat content, clinical research is investigating the impact of lean beef within healthy dietary patterns on cardiovascular risk.
1. Beef: Nutrients, Health Benefits, Preparation, and More
Source: WebMD
Summary: Beef provides essential protein, iron, and zinc, supporting muscle health, preventing anemia, and boosting the immune system, but its high cholesterol and saturated fat content necessitate moderate consumption and lean preparation to mitigate health risks.
2. Effect of Varying Quantities of Lean Beef as Part of a Mediterranean-Style Dietary Pattern on Lipids and Lipoproteins: A Randomized Crossover Controlled Feeding Trial.
Source: PubMed
Summary: Beef, especially lean beef, is being investigated in a randomized crossover controlled feeding trial to determine its effect on lipids and lipoproteins when incorporated into a Mediterranean-style dietary pattern, addressing the unclear causal link between red meat consumption and cardiovascular disease risk.
Read More: https://pubmed.ncbi.nlm.nih.gov/33826691/
3. High-Protein Foods: The Best Protein Sources to Include in a Healthy Diet - Harvard Health
Source: Harvard Health, 2023
Summary: Beef, as a lean meat, is identified as an excellent source of high-quality protein, iron, and zinc, but the source advises choosing lean cuts and balancing it with plant-based proteins due to concerns about saturated fats in fattier cuts and processed forms.
4. Picking Healthy Proteins
Source: American Heart Association, 2024
Summary: Beef, as a red meat, generally contains more saturated fat than poultry, fish, and plant proteins, leading the American Heart Association to recommend choosing lean or extra-lean cuts, minimizing processed forms, and consuming it in smaller portions as part of a heart-healthy diet.
5. Beef: Nutrition, Benefits, and Downsides
Source: Healthline, 2019
Summary: Beef is a rich source of high-quality protein, iron, zinc, and other nutrients that support muscle mass, exercise performance, and anemia prevention, but its high consumption, both unprocessed and processed, has been linked to increased risks of heart disease and cancer, necessitating moderation.
Read More: https://www.healthline.com/nutrition/beef
6. Best Protein-Rich Foods for Diabetes
Source: American Diabetes Association
Summary: Beef, specifically lean cuts like chuck, sirloin, or tenderloin, is recommended by the American Diabetes Association for individuals with diabetes, with the caveat to limit overall red meat intake due to higher saturated fat and to choose cuts trimmed of fat and of Select or Choice grades.
Read More: https://diabetes.org/food-nutrition/reading-food-labels/protein
