Data source: USDA FoodData Central, SR Legacy, FDC 174010 (Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw).
Fun facts
- The reference figure here is USDA data for American beef top loin, trimmed of fat: 100g raw has about 149 kcal, 22.9g of protein and 6.3g of fat. Vietnamese beef and other cuts (flank, brisket, short plate) will have different numbers.
- For the same 100g raw, beef loin has about 1.9mg of iron, nearly 5 times chicken breast. It is heme iron, the kind your body absorbs far more easily than the iron in vegetables.
- Dark, slightly purple beef in a vacuum pack is completely normal. The pigment myoglobin only turns bright red when it meets oxygen, so a few minutes after you open the bag, the meat "blooms" red again.
- Rare beef phở, shaking beef (bò lúc lắc), beef with water spinach, steak: beef is the special occasion dish at many Vietnamese meals. In the kOBE recipe library, beef appears in 53 dishes.
Choosing and storing
Choose meat that is bright or deep red with a fine grain, ivory or slightly yellow fat, a dry surface and no odd smell. Pieces with small flecks of marbling inside the grain will be more tender and flavorful when grilled. Use fresh beef within 3 to 5 days in the fridge; to keep it longer, portion it, wrap it tightly, freeze, and thaw in the fridge.
Cooking it well
For tender stir fried beef, slice it thin across the grain, marinate briefly, and cook fast over very high heat, turning off the stove while it is still a little pink. On a whole cut, bacteria sit mostly on the surface, so a good sear outside lets you enjoy it pink inside; the USDA advises 63°C in the center plus a 3 minute rest. Rest a steak for a few minutes before slicing so the juices stay in the meat, not on the board. To see why the iron in beef is so easy to absorb, read our piece on iron rich foods.
