Quick Answer
Yes, smoked brisket is high in calories. A 3 oz serving of smoked brisket contains around 165 calories, with 9 grams of fat and 24 grams of protein. This makes brisket a higher calorie choice compared to other smoked or grilled meats like chicken or pork. The high fat content from the marbling contributes to the calorie count.
Calorie and Nutrition Breakdown of Brisket
Brisket is a cut of beef from the breast or lower chest area. It contains a lot of connective tissue, which breaks down during the slow smoking process to become tender.
Here is the calorie and macronutrient breakdown for a 3 oz serving of smoked brisket according to the USDA:
| Calories | 165 |
|---|---|
| Fat | 9g |
| Protein | 24g |
| Carbohydrates | 0g |
As you can see, a serving of brisket is high in calories and fat compared to other smoked or grilled meats.
A 3 oz serving of smoked chicken breast contains around 50 calories and 1 gram of fat. The same portion of smoked pork tenderloin contains around 120 calories and 3 grams of fat.
So brisket has nearly triple the calories and fat as chicken, and around 40% more calories than pork.
This is because brisket is a fattier cut of meat. It contains intricate marbling, which adds juiciness and flavor when smoked low and slow. But the high fat content also increases the calorie count.
Calories in a Full Serving of Brisket
When enjoying Texas style barbecue, a single serving of brisket is often 6 oz or more.
Here is the calorie count for different serving sizes of smoked brisket:
| Serving Size | Calories |
|---|---|
| 3 oz | 165 |
| 6 oz | 330 |
| 8 oz | 440 |
| 12 oz | 660 |
A full 1 pound serving of smoked brisket would contain 1100 calories.
As you go up in serving size, the calorie count increases rapidly. It’s easy to consume 500 calories or more from brisket at a barbecue meal.
Comparing Brisket to Other Smoked Meats
Here is a calorie comparison of 3 oz servings of different popular smoked meats:
| Smoked Meat | Calories |
|---|---|
| Brisket | 165 |
| Pulled Pork | 120 |
| Chicken | 50 |
| Ribs | 245 |
| Sausage | 280 |
| Salmon | 140 |
This comparison shows that brisket is on the higher end for smoked meats, though not quite as high as ribs or sausage.
The leaner options like chicken and pork contain far fewer calories. Salmon is also a lighter choice at 140 calories per 3 oz serving.
So if you are looking for lower calorie smoked meat, chicken, pork, or salmon are better options than brisket.
What Makes Brisket High in Calories?
There are a few reasons why brisket is higher in calories than other cuts of beef or smoked meats:
High Fat Content
Brisket contains more intramuscular fat than leaner cuts like sirloin or round. This marbling is part of what makes brisket taste so flavorful and tender when smoked low and slow. But all that fat increases the calorie density.
Larger Serving Sizes
Brisket is often served in large portions of 6 oz or more. It’s easy to overeat when enjoying sliced brisket at a barbecue restaurant compared to a standard 3-4 oz serving of meat. The large serving sizes result in higher calorie intake.
Low Water Content
The smoking and cooking process removes a lot of the water weight from brisket. With less water and more fat, the calorie density increases compared to raw brisket.
High Protein
While brisket is high in fat, it’s also high in protein at 24 grams per 3 oz serving. Protein contains 4 calories per gram, which bumps up the calorie count.
Ways to Reduce Calories in Brisket
Here are some tips for reducing calories when enjoying brisket:
– Trim visible fat before or after smoking. This removes some of the high-calorie fat.
– Choose leaner flat cut brisket rather than the fattier point cut.
– Portion your brisket into smaller 3-4 oz servings rather than 6 oz or more.
– Skip the fatty smoked brisket burnt ends, which are up to 1,000 calories per serving.
– Load up on low calorie smoked vegetables as sides instead of high calorie options like mac and cheese or cornbread.
– Use a lower calorie barbecue sauce or serve it on the side so you control how much you use.
– Skip high calorie sides like cornbread, coleslaw, beans, or potato salad and fill up on healthier options like coleslaw or roasted vegetables.
– Choose lower calorie beverages like unsweetened iced tea, diet soda, or water instead of sweet tea, beer, or sugary drinks.
Healthiest Ways to Eat Brisket
While brisket is high in calories, fat, and sodium, it can be incorporated into a healthy diet in moderation by:
– Choosing leaner cuts of brisket and trimming visible fat
– Portioning brisket into smaller 3-4 oz servings
– Loading up on non-starchy vegetables and salad as side dishes
– Skipping fatty burnt ends and choosing leaner flat brisket
– Using lower calorie barbecue sauce or serving on the side
– Pairing brisket with lighter sides like coleslaw and roasted veggies
– Staying hydrated by drinking water or unsweetened tea
– Saving half the brisket for leftovers instead of overeating in one sitting
– Limiting brisket to an occasional treat in your diet rather than regular meal
By following these strategies, you can still enjoy delicious Texas-style brisket as part of a healthy, balanced barbecue meal. Moderation and smart sides are key when incorporating higher calorie meats like brisket into your diet.
The Bottom Line
Yes, brisket is one of the higher calorie smoked meat options, containing 165 calories and 9 grams of fat per 3 oz serving. A typical 6 oz serving of brisket at a barbecue restaurant will have over 300 calories.
The high fat content from the marbling and larger serving sizes result in more calories compared to leaner smoked meats like pork or chicken.
To lighten up brisket, opt for leaner cuts, smaller portions, and healthier sides and sauces. Be mindful of portion sizes, as the calories can add up quickly when eating Texas-style barbecue brisket.
While brisket is high in calories, it can still be incorporated into a healthy diet when eaten in moderation alongside vegetables and lighter sides. Just be mindful of your portion size to keep the calorie count reasonable.
