Meat
raw beef shank crosscuts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
201
PROTEIN
20.2g
CARBS
0g
FAT
13.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories201kcal—
Protein20.2g40%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat13.3g17%
Saturated fat5.2g26%
Trans fat0.60g—
Cholesterol62mg21%
Water65.8g—
MINERALS
Sodium58mg3%
Potassium335mg7%
Calcium11mg1%
Iron2.6mg14%
Magnesium21mg5%
Phosphorus188mg15%
Zinc6.4mg58%
Copper0.11mg12%
Manganese0.01mg0%
Selenium26.2µg48%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.22mg1%
Vitamin K1.4µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.21mg16%
Niacin (B3)4.6mg29%
Pantothenic acid (B5)0.42mg8%
Vitamin B60.38mg22%
Folate (B9)7.0µg2%
Vitamin B122.4µg100%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece250g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality protein, essential for muscle building, repair, and overall body function.
- ✓Rich in collagen, which breaks down into gelatin during slow cooking, supporting joint health, skin elasticity, and gut integrity.
- ✓Provides vital minerals, including heme iron for preventing anemia, zinc for immune support, and phosphorus for bone health.
- ✓A good source of B vitamins, particularly B12, which is crucial for nerve function and the formation of red blood cells.
- ✓The bone marrow within the shank is a nutrient-dense source of healthy fats, vitamins A and E, and compounds like alkylglycerols that support immunity.
COOKING TIPS
In the kitchen.
- 1Ideal for slow, moist-heat cooking methods like braising, stewing, or using a slow cooker or pressure cooker. This method breaks down the tough connective tissue into tender, flavorful gelatin.
- 2Always sear the shank crosscuts in a hot, oiled pan before slow cooking. This develops a deep, brown crust and complex flavor through the Maillard reaction.
- 3Do not discard the bone during cooking. The marrow will melt into the sauce or broth, adding immense richness and flavor. The cooked marrow can also be scooped out and eaten.
- 4This cut is the star of classic dishes like Osso Buco (though traditionally veal), Filipino Bulalo, and rich beef stews.
STORAGE
Keep it fresh.
- Refrigerate raw beef shank immediately at or below 40°F (4°C) in its original packaging or a sealed container. Use within 3 to 5 days.
- For longer storage, wrap individual crosscuts tightly in plastic wrap and heavy-duty aluminum foil or place in a vacuum-sealed bag. Freeze at 0°F (-18°C) for up to 12 months for optimal quality.
FAQ
Frequently asked questions.
Is beef shank healthy?
Yes, beef shank is a highly nutritious cut of meat. It provides 20.2g of high-quality protein per 100g and is rich in collagen, heme iron, and B vitamins, which support muscle repair, joint health, and energy levels.
How do you best cook beef shank crosscuts?
Because the shank is a hardworking muscle with significant connective tissue, it is best prepared using slow-cooking methods like braising or stewing. Long, moist heat at low temperatures breaks down the collagen into tender gelatin, resulting in a 'fall-off-the-bone' texture.
Is beef shank keto-friendly?
Yes, beef shank is excellent for keto and low-carb diets as it contains 0g of carbohydrates. Its moderate fat content (13.3g per 100g) and high protein make it a very satiating and compliant choice for ketogenic meal planning.
What are the health benefits of the bone marrow in the shank?
The bone marrow is a nutrient-dense source of healthy fats and vitamins A and E. It also contains alkylglycerols, which support immune function, and adds a rich, savory depth to the cooking liquid.
What do beef shank crosscuts taste like?
Beef shank has an intense, deep beefy flavor. When slow-cooked, the melting connective tissue and marrow create a rich, silky, and savory sauce, which is why it is the traditional choice for dishes like Osso Buco.
Is beef shank good for weight loss?
Beef shank can be beneficial for weight loss due to its high protein content, which promotes satiety. However, with 201 calories and 13.3g of fat per 100g, it is more calorie-dense than leaner cuts, so portion sizes should be monitored.
How long can I store raw beef shank in the refrigerator?
Raw beef shank crosscuts should be stored in the coldest part of your refrigerator and used within 3 to 5 days. Ensure it is kept in its original airtight packaging or a sealed container to prevent cross-contamination.
Can I freeze beef shank crosscuts?
Yes, beef shank freezes very well. For the best quality, wrap the crosscuts tightly in plastic wrap and then a layer of foil, or use a vacuum sealer; they will remain at peak quality for 6 to 12 months.
Is beef shank gluten-free?
Naturally, raw beef shank is 100% gluten-free. If you are following a gluten-free diet, be careful with recipes that call for dredging the meat in flour before searing, and ensure any added broths or sauces are certified gluten-free.
Can I eat the bone marrow inside the shank?
Yes, the marrow is edible and considered a delicacy. It softens during the cooking process and can be scooped out of the center of the bone to be eaten directly or stirred into the surrounding stew for added richness.
