Does Beef Have Calcium? A Close Look at Calcium Levels in Beef

Calcium is an important mineral that plays a key role in bone health. Many people know that dairy products are great sources of calcium, but what about beef? Does beef have calcium? Let’s take a closer look at the calcium levels in different beef cuts and find out how beef can fit into a calcium-rich diet.

Why Calcium Matters

Calcium is the most abundant mineral in the human body. About 99% of the calcium in your body is stored in your bones and teeth. The other 1% is found in your blood and soft tissues.

Calcium is essential for building and maintaining strong bones. It provides stiffness and structure to bones and teeth. Without adequate calcium, bones are at risk of becoming weak and brittle.

In addition to its role in bone health, calcium enables proper function of muscles, nerves, and the heart. It’s involved in blood clotting and hormone secretion as well.

Because the body cannot produce its own calcium, it’s important to consume calcium-rich foods regularly as part of a balanced diet. The recommended daily intake is 1,000-1,200 mg for adults.

Calcium Content in Beef

Beef provides a small amount of calcium but is not considered a high calcium food. The calcium content depends on the cut of beef

• Ground beef (90% lean) – 19 mg per 100g
• Top sirloin steak – 7 mg per 100g
• T-bone steak – 6 mg per 100g
• Ribeye steak – 5 mg per 100g
• Round steak – 4 mg per 100g
• Chuck shoulder roast – 4 mg per 100g
• Brisket – 3 mg per 100g

As you can see, ground beef contains the most calcium, followed by lean sirloin cuts. Fattier rib and chuck cuts tend to be lowest.

For comparison, 100g of cheddar cheese contains 721 mg of calcium, while 100g of milk has 125 mg.

Why Beef Contains Little Calcium

The calcium content of beef is low for a few reasons:

• No bones – Bones are where most calcium is stored in animals. Muscle meat contains minimal calcium.

• Marbling – Fatty marbling displaces calcium-containing lean muscle. The more marbled a cut, the less calcium.

• Processing – Mechanical tenderization and moisture loss during aging may lower calcium.

• Feed – The breed, diet and lifestyle of cattle impacts calcium levels. Grain-fed beef often has less calcium than grass-fed.

Ways to Increase Calcium from Beef

While beef isn’t a high calcium food on its own, there are ways to boost the calcium you get from beef:

• Eat with bones – Choose bone-in cuts like T-bone or short ribs. Bones provide significant calcium.

• Add dairy – Pair beef with a glass of milk or side of cheese sauce to increase calcium intake.

• Use marinades – Marinating meat in dairy-based ingredients like milk or yogurt adds extra calcium.

• Make bone broth – Simmering beef bones to make broth extracts some of their calcium into the liquid.

• Choose leaner cuts – Select leaner beef cuts which retain more calcium than fatty options.

• Opt for grass-fed – Grass-fed beef may have slightly higher calcium levels than conventional beef.

How Much Calcium Do You Need?

The recommended dietary allowance (RDA) for calcium is:

• 1,000 mg per day for adult men and women until age 50.
• 1,200 mg per day for women over 50 and men over 70 to protect bone health.

Consuming adequate calcium is especially important for growing children and teens, pregnant and breastfeeding women, and older adults.

However, the typical American diet only provides around 700-900 mg of calcium per day. Adding more calcium-rich foods like dairy, leafy greens, soy and bone-in fish can help bridge this nutrient gap.

Top Calcium-Rich Food Sources

While beef can contribute some calcium to your diet, focusing on the foods below will provide optimal calcium intake:

Dairy Products

• Milk – 276 mg per 8 oz
• Yogurt – 255 mg per 6 oz
• Cheese – 200 mg per 1.5 oz

Leafy Greens

• Kale – 94 mg per 1 cup cooked
• Collard greens – 266 mg per 1 cup cooked
• Broccoli – 43 mg per 1⁄2 cup cooked

Soy Foods

• Tofu (with calcium sulfate) – 253 mg per 3 oz
• Soy milk – 299 mg per 8 oz
• Edamame – 52 mg per 1⁄2 cup

Fish (with bones)

• Sardines – 351 mg per 3 oz can
• Salmon – 181 mg per 3 oz
• Mackerel – 94 mg per 3 oz

Seeds and Nuts

• Almonds – 77 mg per 1 oz
• Sesame seeds – 88 mg per 1 oz
• Chia seeds – 111 mg per 1 oz

Focusing on these calcium all-stars will help provide the calcium your body needs for strong bones and proper function. Beef can play a supporting role by contributing small amounts of this key mineral.

Tips for Maximizing Calcium Absorption from Beef

To get the most calcium from beef, keep these tips in mind:

• Cook beef only until rare or medium-rare to prevent calcium loss. Well-done beef has less calcium.
• Marinate beef in acidic ingredients like citrus, vinegar or yogurt. Acidity helps release calcium.
• Don’t discard the pan juices after cooking beef. Use them for gravy or sauce.
• Avoid overcooking ground beef, which causes it to lose moisture and calcium.
• Add beef bone broth to gravies, soups or stews made with beef.
• Use grass-fed beef whenever possible for slightly higher calcium content.

Beef Can Contribute to Calcium Intake

While dairy products and leafy greens are the superstars of calcium content, beef can play a supporting role. Choosing bone-in cuts, making beef bone broth, and preparing beef to maximize calcium retention will give you a little extra calcium boost from your beef dishes.

Focus on the calcium all-stars, then let smaller sources like beef contribute to help you meet your daily calcium needs for strong, healthy bones.