Beef shank is a cut of beef taken from the leg portion of the animal. It contains a lot of connective tissue, which requires long, slow cooking to break down and tenderize the meat. Beef shank is considered a tough cut of meat that is best used for stews, braises, and soups. But is beef shank actually high in fat? Here is a quick overview of the fat content in beef shank:
Quick Answer: Beef shank is not particularly high in fat compared to other cuts of beef. A 3 ounce serving of braised beef shank contains about 5 grams of total fat, with 2 grams saturated fat. This is considered a lean cut of beef.
Now let’s take a more in-depth look at the fat content and health implications of consuming beef shank.
Fat Content in Different Cuts of Beef
The fat content in beef can vary significantly depending on the cut. In general, cuts that come from areas with more connective tissue and movement, like the chuck and round, tend to be lower in fat. Cuts from the rib and loin area tend to have more marbling, which increases the fat content.
Here is a comparison of the total fat content in 3 ounces of several popular beef cuts:
| Cut of Beef | Total Fat (g) |
|---|---|
| Ribeye | 13 |
| Tenderloin | 7 |
| Sirloin | 5 |
| Top Round | 3 |
| Beef Shank | 5 |
As you can see, beef shank is on the lower end for fat content compared to fattier cuts like ribeye.
Fat Content in Braised Beef Shank
Beef shank is most often prepared by braising – cooking slowly in liquid for a long period of time. The braising process can break down some of the fat in the beef shank.
A 3 ounce serving of braised beef shank typically provides about 5 grams of total fat, with around 2 grams saturated fat. This is considered relatively low in fat compared to the daily value (DV).
For reference:
– Total fat: 5 g is 8% of the DV (65 g)
– Saturated fat: 2 g is 10% of the DV (20 g)
So while beef shank contains some fat after braising, it is still considered a leaner cut of beef.
Fatty Acids in Beef Shank
In addition to the total fat content, the type of fats in beef shank are also relevant when considering its health implications.
Like most beef, the primary types of fat in beef shank are:
- Saturated fat: 29% of total fat
- Monounsaturated fat: 42% of total fat
- Polyunsaturated fat: 4% of total fat
Beef contains relatively high levels of monounsaturated and saturated fat. The saturated fat content contributes to some of beef’s potential health risks when consumed in excess.
However, beef also contains other fatty acids that have been associated with health benefits:
– Conjugated linoleic acid (CLA): A type of polyunsaturated fat that may improve body composition and have protective effects against cancer. Beef and lamb are the richest dietary sources of CLA.
– Vaccenic acid: The major trans fat in beef that may have anti-inflammatory and anti-carcinogenic effects, according to some animal studies.
So while beef shank does contain saturated fat, it also provides beneficial fats that are an important part of a balanced diet. Moderating portion sizes is key.
Protein and Micronutrients in Beef Shank
In addition to its fat content, beef shank also provides a good amount of protein and various micronutrients:
– Protein: A 3 ounce serving of braised beef shank has around 25 grams of protein. This is about 50% of the recommended daily intake.
– Iron: Beef is one of the richest food sources of iron, with about 15% DV in a serving. Iron supports red blood cell formation.
– Zinc: Important for immune function and wound healing. Beef shank provides around 25% DV for zinc.
– Selenium and B vitamins: Support immune function and energy metabolism. About 15-20% DV.
So while beef shank does contain saturated fat, it also delivers high-quality protein and nutrients that support overall health. It can be part of a nutrient-dense diet when consumed in moderation.
Is Beef Shank Healthy?
Given its complete nutritional profile, is beef shank ultimately a healthy food choice? Here are some key considerations:
– Beef shank is relatively low in fat, especially saturated fat, compared to other cuts of beef. A 3-4 ounce portion a few times per week can fit into a healthy diet.
– Cooking method impacts fat content. Braising beef shank reduces some of the fat compared to grilling or pan frying. Go for broth-based cooking methods.
– Beef shank provides high-quality protein, iron, zinc and B vitamins that are important nutrients. Choose lean cuts like shank over higher fat options.
– Eating patterns matter. Having small portions of beef shank as part of an overall healthy, plant-focused diet can help manage saturated fat intake.
– Certain people may still need to limit intake, like those with heart disease, diabetes or high LDL cholesterol. Always consult your healthcare provider.
Conclusion
Beef shank is not particularly high in fat, especially when braised or prepared in broth. The fat it does contain is balanced by high protein content and beneficial nutrients like iron, zinc and CLA. Enjoying beef shank in moderation, as part of an overall healthy diet focused on produce, whole grains and plant proteins, can be part of an appropriate way of eating for most people. Monitoring your total fat and saturated fat intake from all food sources is recommended.
How to Cook Beef Shank
Now that you know beef shank can be part of a healthy diet, how do you cook it deliciously at home? Here are some tips:
Braising
Braising is ideal for breaking down the collagen in beef shank to make it tender. Try a brothy braise with herbs and vegetables:
– Season beef shank with salt, pepper and flour. Brown the shank on all sides in a skillet.
– Add aromatics like onions, carrots and celery. Pour in enough low-sodium beef or chicken broth to cover 3/4 of the shank.
– Add herbs, garlic, tomatoes, red wine or beer for flavor. Bring to a simmer, cover and cook at least 2-3 hours until fork tender.
Slow Cooker
Let your slow cooker do the work breaking down beef shank over 6-8 hours on low:
– Combine beef shank, onions, tomatoes, broth, and seasonings in a slow cooker.
– Cook 6-8 hours on low until beef shreds easily.
– Shred beef and serve on buns for pulled beef sandwiches.
Oven Braise
For a hands-off oven braise:
– Sear beef shank all over in a Dutch oven, then add aromatics and broth.
– Cover and cook in a 250°F oven for 3-4 hours until fully tenderized.
– Uncover and broil at the end to crisp the exterior.
Soup
Add great flavor and body to soup with beef shank:
– Simmer beans, vegetables, tomatoes and beef shank in broth until tender.
– Remove beef shank and shred or chop the meat.
– Add shredded beef back to soup before serving.
Top Recipes Using Beef Shank
Here are some delicious recipes that showcase lean and nutritious beef shank:
Wine-Braised Beef Shank
This recipe uses red wine, tomatoes, carrots and onions to create a rich braise with beef shank. The extended braising results in melt-in-your-mouth meat.
Beef Shank and Vegetable Soup
Beef shank gives this healthy soup tons of collagen-rich flavor. Simmer with vegetables, tomatoes and beans for a nourishing, protein-packed meal.
Korean Galbi Jjim Beef Shanks
In this Korean-inspired dish, beef shanks are braised in a sweet, salty marinade with garlic, ginger and soy sauce. The falling-off-the bone meat is served over rice.
Slow Cooker Pulled Beef Shank
Use your slow cooker to turn beef shank into fork-tender pulled beef sandwiches. Cook with chili sauce and serve piled high on rolls.
Beef Shank Osso Buco
This classic Italian dish features cross-cut veal shanks braised with vegetables, white wine and broth. The tender meat is topped with gremolata.
Conclusion
Beef shank has a reputation for being a tough, fatty cut, but it is actually relatively low in fat and can be part of a healthy diet. When braised or slow cooked properly, beef shank transforms into succulent, nutritious meat that delivers protein, iron, zinc and beneficial fats. Watch your total fat and saturated fat intake by enjoying moderate portions along with plenty of produce, whole grains and plant proteins as part of your regular eating patterns. Beef shank shines in long-cooked stews, braises and soups, imparting delicious, collagen-rich meatiness.
