Grass-Fed Beef: Nutrition, Labels and Grass-Fed vs Grain-Fed

Grass-fed beef comes from cattle raised on a diet of grass and other forage rather than finished on grain. In USDA data it is a high-protein meat rich in zinc and vitamin B12, much like other beef. Research shows grass feeding shifts the fat profile, with more omega-3 fats and conjugated linoleic acid (CLA) per gram of fat, but the amounts in a serving stay small, and the differences are modest. Below are the USDA grass-fed beef nutrition numbers, a side-by-side grass-fed vs grain-fed beef comparison, what a grass-fed label does and does not tell you, and the general cautions about red meat.

Peptide Labs does not sell beef or beef products. This article is general nutrition information, not medical advice.

Grass-fed beef nutrition

The USDA FoodData Central SR Legacy database includes an entry for raw grass-fed ground beef (FDC 168608). The table converts it to a 4-ounce raw portion (113 grams) and puts it next to the closest conventional entry, 85% lean ground beef (FDC 171796). The percent Daily Value (%DV) uses FDA Daily Values. One caution: the USDA grass-fed entry does not state a lean-to-fat ratio, and it has a bit less fat than the 85% lean entry, so part of the gap below reflects fat level, not diet.

In practice the vitamins and minerals are close: both kinds of beef are rich sources of zinc, vitamin B12 and protein, and supply heme iron. Our guides to zinc in foods, iron in foods, vitamin B12 in foods and protein-rich foods put beef in context with other choices. Beef also contains dietary cholesterol, covered in our guide to cholesterol in foods.

Grass-fed vs grain-fed beef: steak and fat profile

Steak shows a similar pattern. USDA has a lean-only grass-fed strip steak (FDC 169429); the closest conventional match is lean-only top loin steak. Cuts and trimming differ, so read this as a rough comparison per 100 grams of raw lean meat.

A 2010 review in Nutrition Journal, which pulled together three decades of research, describes the differences this way:

• Omega-3 and CLA: grass-based diets raised omega-3 fats, CLA and trans vaccenic acid, a natural fat that the body can convert to CLA, when measured per gram of fat. In the USDA ground beef entries, omega-3 fats total about 0.09 grams per 100 grams for grass-fed vs about 0.06 grams for 85% lean, small amounts either way.
• Saturated fat: the review found total saturated fat did not differ between feeding systems, though grass-finished beef leaned toward more stearic acid and less myristic and palmitic acid. In the USDA ground entries, saturated fat is about 42% of the total fat in grass-fed beef and 38% in the 85% lean entry.
• Total fat and flavor: grass-fed beef tends to be leaner, has a distinct grassy flavor, and can have yellowish fat from carotenoids, plant pigments the body can turn into vitamin A.
• The fine print: the same review noted that people eating fattier grain-fed cuts may take in similar amounts of omega-3 and CLA, simply because those cuts have more fat overall.

For context, oily fish such as sardines carry many times more of the long-chain omega-3s per serving; our omega-3 guide explains the differences between ALA, EPA and DHA. If your interest is cooking fat, our beef tallow guide covers rendered beef fat, and our lard guide covers the pork version.

What a grass-fed beef label means

In the US, meat labels are regulated by USDA’s Food Safety and Inspection Service (FSIS). In a September 2024 Federal Register notice, FSIS listed Grass Fed among animal-raising claims that companies may add voluntarily, said it evaluates such labels case by case, and said companies must provide documentation to back them up. Because FSIS does not inspect farms, its updated guideline strongly encourages third-party certification. When a claim is certified, FSIS approves the label only if it shows the certifier’s name, a website where its standards can be read, and its logo if it has one.

• Read the certifier’s standard: grass-fed programs differ, for example in whether animals may get grain at any stage or how much pasture access is required. The certifier’s website is where the definition lives.
• Grass-fed is not organic: organic and grass-fed are separate claims with separate rules, and a product can carry one without the other.
• Grass-finished: some labels use this wording to describe the diet near the end of the animal’s life; the label and certifier explain what the company means by it.

Red meat cautions and safe cooking

The World Health Organization’s cancer agency (IARC) classifies red meat, including beef, as probably carcinogenic to humans (Group 2A) and processed meat as carcinogenic to humans (Group 1), mainly based on colorectal cancer research. IARC estimated that each 50-gram portion of processed meat eaten daily raises colorectal cancer risk by 18%, and stressed that the risk for an individual is small but grows with the amount eaten. These groups describe the strength of the evidence, not how dangerous a food is. The classification covers red meat in general and does not separate grass-fed from grain-fed beef.

• Cooking temperatures: the federal FoodSafety.gov chart lists 160 degrees Fahrenheit for ground beef, and 145 degrees Fahrenheit plus a 3-minute rest for steaks and roasts. Grass-fed ground beef carries the same food-safety risks as any ground beef.
• Gout and purines: red meat is a purine source; our guide to purine-rich foods covers this for people with gout, who should follow their clinician’s advice.
• Heart health questions: grass-fed beef is still a source of saturated fat and cholesterol. If you have high LDL cholesterol or heart disease, ask your clinician or dietitian how red meat fits your plan.

Bison is another grazing animal often compared with grass-fed beef; it is a separate meat with its own USDA data. For beef organ meat sold in capsules, see our beef liver supplement guide.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

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