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Nutrition Facts of Lean Corned Beef
Overview
Despite the name, corned beef has nothing to do with corn. In Anglo-Saxon times, well before refrigeration, beef was preserved by rubbing it with “corns” of salt. Today, a brine solution replaces the corning process, but the original name has stuck. Salt, peppercorns, bay leaves and other spices give corned beef its distinctive flavor. Typically made from less tender cuts like brisket, rump or round roasts, corned beef provides good nutritional value.
Fat and Calories
The USDA does not distinguish corned beef nutritional information from lean corned beef. Fat is marbled throughout the cut. However, corned beef can be made more lean by removing the layer of fat that butchers usually leave in place on one side of the roast. The other nutrition – protein, minerals, fatty acids and vitamins — are contained in the muscle itself, not the fat layer. A 3-ounce serving of corned beef has about 213 calories with 146 of those, 68 percent, a result of fat content. The total amount of fat in a serving is 16 grams, 5 grams of which is saturated fat. A single serving of corned beef contains around a quarter of the daily recommended value of fats. In addition, a serving of corned beef also has 83 grams of cholesterol.
Protein
A serving of corned beef is a good source of protein, with 15 grams supplying 31 percent of an adult’s minimum daily requirement. While corned beef does have a strong mix of essential amino acids, it is best paired with leafy greens like spinach to give it a well-rounded amino acid score. Not all protein sources, including meats, have all 19 essential amino acids in proportions needed by the body. Corned beef, for example is strong on most amino acids, but weak in tryptophan, which is why it is best paired with spinach or other dark, leafy greens, to round out the amino acid profile.
Vitamins
Lean corned beef is a good source of Vitamin B12 and niacin, supplying 23 percent and 13 percent respectively of daily values. Vitamin B6 and riboflavin are present, but in lesser quantities. Corned beef has 9 percent of an adult’s requirement of riboflavin and 10 percent of Vitamin B6. Lean corned beef has no Vitamin A or C, and only trace amounts of thiamin and Vitamins E and K.
Minerals
Since it is soaked in brine during the pickling process, corned beef is high in sodium with 964 grams in a serving, 40 percent of an adult’s requirement. Lean corned beef is a good source of zinc and selenium, supplying 26 percent and 40 percent respectively of these minerals.
Fatty Acids
While not an outstanding source of heart-healthy omega fatty acids, lean corned beef does provide a small amount. A serving contains .46 grams of omega-6 and .11 grams of omega-3 fatty acids. According to the Institute of Medicine, recommended daily allowances for fatty acids varies by age. The institute recommends 17 grams per day of omega-6 for adult men and 12 grams per day for adult women. Omega-3 intake is recommended at 1.6 grams per day for adult men and 1.1 grams per day for adult women.

Reference: [url]http://healthfitness.frs.com[/url]