Roast beef can be high in sodium, depending on the cut of meat and how it is prepared. In general, processed and pre-packaged roast beef tends to be higher in sodium than fresh roast beef cooked at home. Sodium content can vary widely based on the manufacturer and ingredients used.
What is the average sodium content in roast beef?
According to the USDA, here are some average sodium levels in 3 ounces of different roast beef cuts:
- Eye of round roast, raw: 60mg
- Bottom round roast, raw: 80mg
- Top round roast, raw: 70mg
- Rump roast, raw: 80mg
- Sirloin tip roast, raw: 80mg
- Beef for stew, raw: 70mg
- Deli style roast beef, processed: 870mg
- Canned roast beef: 450mg-900mg
As you can see, sodium content ranges from 60-900mg per serving depending on the specific cut of roast beef. Raw roast beef is relatively low in sodium while processed deli meats and canned roast beef are quite high.
What is considered high sodium?
According to the American Heart Association, the recommended daily limit for sodium is 1500mg-2300mg per day. So a food containing more than around 700mg sodium per serving could be considered high.
Based on this, deli or canned roast beef would be considered high sodium foods. Fresh roast beef is lower in sodium, but the total daily amount still needs to be monitored if consuming a 2000mg or lower sodium diet.
Tips for lowering sodium in roast beef
Here are some tips for enjoying roast beef while reducing sodium intake:
- Choose fresh raw roast beef and cook it yourself instead of deli meats
- Avoid adding extra salt during cooking
- Use herbs, spices, acidity like lemon juice to flavor instead of salt
- Limit gravy or sauce to control sodium
- Choose low-sodium stocks and broths for cooking roast beef
- Compare brands and choose lower sodium canned or packaged roast beef
- Rinse canned roast beef before eating to remove some sodium
Healthiest roast beef options
To keep sodium in check, your healthiest roast beef options are:
- Eye of round or top round roasts, cooked without added salt
- Bottom or rump roast, cooked without added salt
- Select canned roast beef with 450-600mg per serving or less
- Avoid deli roast beef as it is the highest in sodium
Conclusion
Roast beef can be high in sodium, especially deli meats and canned varieties. For healthiest options, choose fresh raw roast beef and prepare it yourself without added salt. Compare brands and aim for at least 600mg sodium or less per serving. Limiting gravy and sauces will also help control sodium intake when enjoying roast beef.