Chip Paul’s Post

🥩A 200-gram grass-fed, grass-finished #ribeye is a nutrient powerhouse, offering high protein, moderate healthy fats, and enhanced levels of omega-3s, CLA, and certain antioxidants compared to grain-fed. It’s a great option for those prioritizing anti-inflammatory nutrients and sustainability. Macronutrients Protein: Approximately 50-54 grams. Ribeye is a high-quality protein source, providing all essential amino acids. This supports muscle repair, hormone production, and overall cellular function. Fat: 25-35 grams (lower than grain-fed due to less marbling). Grass-fed ribeye typically has less intramuscular fat. Saturated Fat: ~10-14 grams (slightly lower than grain-fed). Monounsaturated Fat: ~12-16 grams (still rich in oleic acid). Polyunsaturated Fat: 1.5-2.5 grams, with a higher proportion of omega-3 fatty acids (0.2-0.5 grams vs. ~0.1 grams in grain-fed), improving the omega-6 to omega-3 ratio (closer to 2:1 vs. 6:1 or higher in grain-fed). Carbohydrates: 0 grams. Micronutrients Vitamins Vitamin B12: ~4-6 µg (micrograms), or 160-250% of the Daily Value (DV). Crucial for red blood cell formation, nerve function, and DNA synthesis. Vitamin B6: ~0.8-1.2 mg, or 40-70% DV. Supports protein metabolism and neurotransmitter production. Niacin (Vitamin B3): ~10-14 mg, or 60-90% DV. Aids energy production and skin health. Riboflavin (Vitamin B2): ~0.3-0.5 mg, or 20-40% DV. Helps with energy metabolism. Vitamin E: ~0.5-1 mg (5-10% DV). Higher than grain-fed (2-3x more), thanks to antioxidant-rich grass, protecting cells from oxidative stress. Vitamin D: ~0.5-1 µg (5-10% DV). Slightly elevated if cattle had ample sunlight exposure, supporting bone health. Minerals Iron: ~4.5-5.5 mg, or 25-30% DV (higher for women’s needs, ~60% DV). Mostly heme iron, which is highly bioavailable and supports oxygen transport in blood. Zinc: ~9-11 mg, or 80-100% DV. Essential for immune function, wound healing, and protein synthesis. Phosphorus: ~400-450 mg, or 35-40% DV. Supports bone health and energy production. Selenium: ~50-60 µg, or 90-110% DV. An antioxidant that protects cells and supports thyroid function. Potassium: ~650-750 mg (15-20% DV). Marginally higher due to grass nutrients, aiding kidney and muscle function. Magnesium: ~45-55 mg (10-15% DV). Slightly elevated, benefiting nerve and muscle health. Sodium: Naturally low (~100-150 mg), but can increase significantly if salted during cooking. Other Potential Nutrients Conjugated Linoleic Acid (CLA): ~0.3-0.8 grams (2-3x higher than grain-fed). Linked to anti-inflammatory and potential fat-loss benefits, derived from grass fermentation in the rumen. Omega-3 Fatty Acids: ~0.2-0.5 grams (vs. ~0.1 grams in grain-fed). Supporting heart and brain health. Creatine: ~1-1.5 grams. Unchanged, enhancing performance and cognition. Taurine: ~50-100 mg. Similar to grain-fed, with antioxidant properties. Coenzyme Q10 (CoQ10): ~2-4 mg. Slightly higher in grass-fed, aiding cellular energy. #NutrientDensity #EatLocal