Beef, New Zealand, imported, knuckle, cooked, fast fried
FDC 173085oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +13 vs Beef medianThis fast-fried New Zealand beef knuckle scores 67 of 100, a Good band placing that ranks 21st of 60 in Beef, comfortably above the category median of 54. Protein is the leading figure at 55% DV in the excellent tier, with iron contributing 13% DV in the good tier.
Knuckle is a lean, boneless cut from the round that suits quick high-heat methods like fast frying or stir-frying rather than slow braising, and a three-ounce (85 g) cooked portion is a standard serving. It carries 7.58 g of fat and 27.5 g of protein per 100 g, a solid ratio for a lean cut, though being naturally lean it can toughen quickly if cooked past medium.
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Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | 9% |
| Total fat | 7.6 g | 10% |
| Saturated fat | 2.3 g | 12% |
| Cholesterol | 76 mg | 25% |
| Sodium | 49 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 28 g | 55% |
| Potassium | 405 mg | 9% |
| Calcium | 5 mg | 0% |
| Iron | 2.3 mg | 13% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 13 µg | 1% |
| Vitamin E | 0.38 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | 8% |
| Total fat | 6.4 g | 8% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 65 mg | 22% |
| Sodium | 42 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 23 g | 47% |
| Potassium | 344 mg | 7% |
| Calcium | 4.3 mg | 0% |
| Iron | 1.9 mg | 11% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 11 µg | 1% |
| Vitamin E | 0.32 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 173085Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the beef median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Beef, ground, 95% lean meat / 5% fat, rawDensity 67 vs 67Beef, chuck for stew, separable lean and fat, choice, rawDensity 69 vs 67Beef, chuck for stew, separable lean and fat, all grades, rawDensity 71 vs 67Original analysis by NutriVerdict
In the kitchen and how to use it
Beef knuckle comes from the round primal near the hip, a lean, moderately tender cut that responds well to quick, high-heat cooking methods like fast-frying or pan-searing thin slices, which is how this particular cut is prepared. It suits stir-fries, fajitas, and quick beef and vegetable saute dishes where the meat is sliced thin against the grain to keep it tender; it can also be used for beef strips in a noodle bowl or topped over a salad while still warm.
Because it is lean with less internal fat than cuts like ribeye, knuckle benefits from a short marinade and a hot pan or wok to sear quickly without overcooking into toughness. A cooked 3 oz serving (85 g) has 178 calories with 27.5 g of protein and 7.58 g of fat, offering 55% DV protein and 13% DV iron per 100 g, so it works well as the protein centerpiece in a stir-fry or fajita-style meal, with sodium naturally low at 49 mg per 100 g.
Frequently asked questions about beef, new zealand
How many calories are in cooked beef knuckle?
A cooked 3 oz serving (85 g) has 178 calories, with 27.5 g of protein and 7.58 g of fat.
Is beef knuckle a good source of protein?
Yes, it provides 55% DV protein per 100 g along with 13% DV iron, making it a lean, protein-dense cut.
How do you cook beef knuckle?
Because it is lean, it is best fast-fried or seared quickly in thin slices, such as in a stir-fry or fajitas, rather than slow-cooked.