Beef in Dukan Diet
According to many sources beef is an excellent source of complete protein, zinc, selenium, phosphorus and vitamin B12. Moreover, it is high in choline, niacin, vitamin B6, iron and riboflavin.
In general, beef is considered lean and nutritious. It makes it a perfect kind of meat as far as the Dukan Diet is concerned. Below I review the most popular beef cuts and try to find the answer to the following question: “Is it Dukan Diet safe?”
29 Lean Beef Cuts
Dukan’s official stance on meat in Phase I is that it should be as lean as possible. 10% of total fat is a line any product eaten in the Attack Phase mustn’t cross. Let’s stick to this criteria.
According to Cattlemen’s Beef Board and National Cattlemen’s Beef Association there are 29 beef cuts that we may consider lean (i.e. they contain less than 10% of fat, in which less than 30% is saturated fat). Here’s a complete list of lean beef cuts (nutrition facts per serving of 3.5 oz / 100 g):
|Beef Cut||Calories||Saturated Fat |
|Total Fat |
|Eye Round Roast and Steak||144||1.4||4.0|
|Sirloin Tip Side Steak||143||1.6||4.1|
|Top Round Roast and Steak||157||1.6||4.6|
|Bottom Round Roast and Steak||139||1.7||4.9|
|Top Sirloin Steak||156||1.9||4.9|
|Brisket, Flat Half||167||1.9||5.1|
|95% Lean Ground Beef||139||2.3||5.1|
|Round Tip Roast and Steak||148||1.9||5.3|
|Shank Cross Cuts||171||1.9||5.4|
|Chuck Shoulder Pot Roast||147||1.8||5.7|
|Sirloin Tip Center Roast and Steak||150||2.1||5.8|
|Chuck Shoulder Steak||161||1.9||6.0|
|Bottom Round (Western Griller) Steak||155||2.2||6.0|
|Top Loin (Strip) Steak||161||2.3||6.0|
|Shoulder Petite Tender and Medallions||150||2.4||6.1|
|Shoulder Center (Ranch) Steak||155||2.4||6.5|
|Tri-Tip Roast and Steak||158||2.6||7.1|
|Tenderloin Roast and Steak||170||2.7||7.1|
Beef / ox tongue
The original List of 100 dukan diet Safe Foods says that beef tongue is an allowed item. However, in his book, dr Dukan specifies that it is only the front part of the tongue that is lean enough to meet the diet’s criteria. Let have a look at some nutrition facts:
Amount Per Serving
Beef tongue nutrition label (cooked, simmered) →
As you can see beef tongue is pretty fatty! 22.3% of fat is 3 times more than in a lean T-bone! So, unless you know exactly what you are doing, avoid eating tongues.
Kidneys are difficult to prepare (due to their distinct smell) but after reviewing its nutritional values I must admit they can become an inherent part of the Dukan diet menu. Go for it, anyone who dare :).
Amount Per Serving
Beef kidneys nutrition label (cooked, simmered) →
You won’t find any vitamin A or C in beef kidneys but there’s a lot of iron and a tiny bit of calcium in them. I have never eaten a beef kidney (or any other, for that matter) but those who had, I heard, were slobbering over it. As it is told to be a fine delicacy. Yuck!
Processed Meat Products
The leanest low fat bacon I managed to find is the low fat turkey bacon. Indeed, as far as the fat contents is concerned, it almost meets the dukan method’s criteria. Let’s look at some Butterball Low Fat Turkey Bacon nutrition facts:
Amount Per Serving
Low Fat Bacon nutrition label →
As you can see the fat contents is a bit more than our 10% threshold. Providing that the bacon will be heat processed, we can assume that some of that fat will perish (not much though). So after pre-cooking the bacon we can expect it to be diet compliant. That said, note that turkey bacon is very high in sodium. Salt and sodium consumption should be limited throughout the Dukan diet so think twice before you reach out for some bacon slices. Verdict: not recommended in Phase I.