Sodium drives blood pressure up dose-dependently (He et al., BMJ 2013). Per 100 g beef: 141 kcal, 21.5 g protein, 45.5 mg sodium. Seasoned or marinated beef can spike sodium — log the marinade weight separately.
How should I track Beef, round, top round, boneless, choice, raw?
Beef, round, top round, boneless, choice, raw is high in zinc. The simplest way to track Beef, round, top round, boneless, choice, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
