Corned beef nutrition facts and health benefits

Corned beef is a popular delicacy enjoyed as a holiday treat on St. Patrick’s Day. It's tasty and loved by many.

This popular staple can be bought readymade from stores or prepared at home. Beef has been enjoyed in various ways during European, Middle Eastern and American celebrations for centuries.

A proper brining process is followed to prepare beef meat for consumption and improve taste and texture. In this article, we will discuss the nutritional properties of corned beef along with its potential health benefits.

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Why is it called corned beef?

The word 'corn' comes from the salt corns used to cure beef meat. Rock salt crystals are known as salt corns.

The marinade contains sugar and spices like allspice, coriander, peppercorn, mustard seeds and bay leaves to enhance the flavor and tenderness of the beef. Beef briskets are usually hard and fatty, and the curing steps make the significantly meat palatable and tastier. It also preserves the naturally occurring nutrients in beef.

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Calories in corned beef and nutritional value

Beef contains several vitamins and minerals. (Image via Unsplash/KTRYNA)

According to the U.S. Department of Agriculture, a three-ounce cooked portion of corned beef contains:

• Calories: 213 kcal
• Protein: 15 grams
• Fat: 16 grams
• Carbs: 0 grams
• Sodium: 827 mg, 34% of the Daily Value (DV)
• Cholesterol: 83 mg, 28% of the DV
• Selenium: 27.9 mcg, 40% of the DV
• Vitamin B12: 1.6 mcg, 27% of the DV
• Iron: 1.86 mg, 10% of the DV

It has to be kept in mind that sodium is contributed by the brine solution, and a low-sodium diet-friendly version can be made by modifying the curing process.

Commercial corned beef products contain sodium nitrite as a food additive. Sodium nitrite preserves the freshness and keeps the meat pink in color. Cured beef prepared at home is usually gray in color due to the absence of sodium nitrite.

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How is corned beef made?

Brining and marinating with spices is very simple and can be done at home as well.

Industrially, spices, salt and sugar are mixed in machines. Curing can be done by hand using fresh meat. Here's an easy brining recipe that can be followed at home:

For the pickling spices

• 1 tablespoon whole allspice
• 1 tablespoon whole mustard seeds
• 1 tablespoon coriander seeds
• 1 tablespoon red pepper flakes
• 1 tablespoon whole black peppercorns
• 2 teaspoons whole cloves
• 8 whole cardamom pods
• 6 large bay leaves, powdered or broken into pieces
• 2 teaspoons ground ginger
• 1 small stick of cinnamon

For the brine

• 3.8 liters of water
• 300 grams of kosher salt
• 5 teaspoons pink salt
• 3 tablespoons of pickling spices mentioned above
• 80g brown sugar

For the brisket

• 1 beef brisket
• 1 tablespoon of pickling spices mentioned above

Instructions

• Make a brine with pickling spices like mustard seeds, allspice, coriander seeds and peppercorns.
• Marinate the beef brisket in the brine solution for 5-7 days.
• Simmer the drained brisket in water with pickling spices for a few hours till it's tender.

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Is corned beef healthy?

Minimally processed meat is safe for consumption. (Image via Unsplash/Orkun Orcan)

It's an amazing source of protein, vitamin B12 and iron. These vitamins and minerals are required for various bodily functions, including red blood cell production.

Corned beef also contains selenium, which is essential for thyroid function and DNA repair. Sodium present in cured meat products might not be safe for people with high blood pressure, so it's recommended to use less salt while curing meats for such people.

Processed meat products are known for their health risks, and commercially produced corned beef might not be safe for long-term consumption. Beef brined at home might be considerably safer for consumption without the use of any chemical preservative.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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