1 serving (100 grams) contains 250 calories, 20.0 grams of protein, 20.0 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
595.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 19.0 g | 95% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 190.5 mg | 63% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Picanha
Picanha is a popular cut of beef originating from Brazil, commonly associated with Brazilian barbecue or churrasco. It is recognized for its thick fat cap and rich, tender flavor when grilled over open flames. This cut comes from the top sirloin cap, known for its balance of marbled fat and lean meat. A 3.5-ounce (100g) serving provides approximately 250 calories, 20g of protein, and 20g of fat, with no carbohydrates or fiber. This protein-rich, iron-containing food is prized for its satiating quality and is a centerpiece in South American cuisine, especially in traditional roasts.
Health Benefits
- High-quality protein: Provides 20g of protein per serving, essential for muscle repair and growth.
- Iron source: Delivers 2.5mg per serving, supporting oxygen transport and preventing anemia.
- Rich in healthy fats: Includes saturated fat essential for hormone production and energy, though moderation is advised.
Dietary Considerations
Selection and Storage
Store raw picanha in the refrigerator at 32–40°F (0-4°C) and consume within 2-3 days or freeze for up to 6 months. For best flavor, cook picanha over high heat to render the fat cap.
Common Questions About Picanha Nutrition
Is picanha high in protein?
Yes, picanha is a good source of protein, providing around 20 grams of protein per 3.5-ounce (100-gram) serving. This makes it a suitable option for those looking to increase their protein intake, especially for muscle repair and growth.
Can I eat picanha on a keto diet?
Absolutely. Picanha is an excellent choice for a keto diet as it contains 0 grams of carbohydrates and has a high fat content (20 grams per serving), which aligns well with the macronutrient profile required for ketosis.
What are the health benefits and concerns of eating picanha?
Picanha is a great source of high-quality protein and essential nutrients like iron and zinc, which support muscle health and immune function. However, its high saturated fat content (roughly 8 grams per serving) requires moderation, as excessive consumption could contribute to heart health concerns if part of an unbalanced diet.
What is the recommended portion size for picanha?
A typical serving size of picanha is about 3.5 ounces (100 grams), providing 250 calories. This portion is suitable as part of a balanced meal when paired with non-starchy vegetables or a salad to ensure a variety of nutrients.
How does picanha compare to other cuts of beef?
Picanha is known for its rich flavor and tenderness due to its higher fat content (20 grams per 100 grams). Compared to leaner cuts like sirloin or tenderloin, picanha is juicier but may not be ideal for those watching their saturated fat intake. It’s often prepared by grilling or roasting to enhance its natural flavors.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Fatty acid composition of beef from grass-fed and grain-fed cattleAmerican Journal of Clinical NutritionOffers evidence-based research on beef fatty acids, relevant to understanding health implications of different preparation methods for picanha.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
