What is Teres Major Steak?
Often called a "butcher's secret," the teres major is a small, lean cut of beef from the shoulder or chuck primal. Named after the muscle in the same region of the human body, this cut is prized for its exceptional tenderness, second only to the tenderloin, and its rich, beefy flavor. Unlike other parts of the chuck that are tough due to heavy use, the teres major muscle is not a weight-bearing muscle, allowing it to remain tender. This unique combination of tenderness, flavor, and affordability has led to its growing appreciation among home cooks and chefs alike.
Nutritional Profile of Teres Major Steak
As a lean cut of meat, the teres major offers an impressive nutritional profile, making it a healthy addition to many diets. A cooked, lean-only 3-ounce serving of beef shoulder tender (teres major) provides a significant amount of protein and essential nutrients with relatively low fat.
Key nutrients include:
- High-Quality Protein: Teres major is a powerhouse of high-quality protein, crucial for building and repairing muscle tissue, as well as producing enzymes and hormones.
- Iron: A rich source of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. This is vital for oxygen transport and preventing anemia.
- Vitamin B12: Essential for nerve health, DNA production, and red blood cell formation, this B vitamin is abundant in teres major.
- Zinc: An important mineral for a healthy immune system, wound healing, and brain function.
- Selenium: A powerful antioxidant that protects cells from damage.
- B Vitamins: In addition to B12, the steak also provides niacin and B6, which play key roles in energy metabolism.
Comparison to Other Steak Cuts
When evaluating a steak's healthiness, it's helpful to compare its nutritional content to other popular cuts. The following table contrasts a 3-ounce serving of lean, cooked teres major with other cuts, showcasing its standing as a lean protein source.
| Nutritional Aspect | Teres Major (Lean, Cooked, est.) | Sirloin Steak (Lean, Cooked) | Ribeye Steak (Cooked, Choice) | Filet Mignon (Tenderloin, Cooked) |
|---|---|---|---|---|
| Calories | ~120-150 kcal | ~150 kcal | ~230 kcal | ~170 kcal |
| Protein | ~24 g | ~24 g | ~22 g | ~23 g |
| Total Fat | ~3-5 g | ~5 g | ~15 g | ~8 g |
| Saturated Fat | ~1-2 g | ~2 g | ~6 g | ~3 g |
| Tenderness | High (comparable to filet) | Medium-High | Very High | Exceptional |
| Flavor Profile | Rich, Beefy | Moderate | Robust, Fatty | Mild |
As the table demonstrates, teres major rivals sirloin in leanness while offering a tenderness profile that is often compared to the much more expensive filet mignon. Its lower fat content, especially saturated fat, makes it a more heart-healthy choice compared to fattier cuts like ribeye.
The Impact of Sourcing and Cooking on Health
The healthfulness of your teres major steak can be further influenced by how the cattle were raised and how the steak is prepared.
Grass-Fed vs. Grain-Fed: Choosing grass-fed teres major can offer additional nutritional benefits. Grass-fed beef is typically lower in overall fat and higher in certain beneficial nutrients, including:
- Omega-3 Fatty Acids: Higher levels of heart-healthy omega-3s.
- Conjugated Linoleic Acid (CLA): A fatty acid linked to various health benefits, including weight management and reduced risk of chronic diseases.
- Antioxidants: More vitamins A and E compared to grain-fed beef.
Healthy Cooking Methods: The way you cook your teres major also plays a significant role in its health profile. Lean cuts like teres major are best prepared with minimal added fat. Healthy cooking methods include:
- Grilling or Broiling: Allows excess fat to drip away from the meat.
- Pan-Searing with Minimal Oil: Using a small amount of olive oil or other healthy fat for flavor.
- Avoiding Charring: Overcooking or charring meat can produce potentially harmful compounds, so it's best to cook to a medium-rare or medium doneness.
Portion Control: As with any red meat, moderation is key. The healthiest serving size of steak is typically 3 to 4 ounces, about the size of a deck of cards. Sticking to recommended portion sizes prevents overconsumption of saturated fat and promotes a balanced diet.
Conclusion
So, is teres major steak healthy? Absolutely. This cut stands out as a nutritious and delicious option for those seeking a lean source of high-quality protein. Its low fat content, combined with a rich profile of essential vitamins and minerals like iron and B12, makes it a superior choice compared to fattier cuts. By opting for responsibly sourced beef and employing healthy cooking methods, teres major can be a flavorful and health-conscious centerpiece to a balanced diet.
For more information on beef cuts and healthy preparation, visit the official Beef - It's What's For Dinner website.
