Protein1 recipes
beef shank.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
shank
SERVING
CALORIES
201
PROTEIN
20.2g
CARBS
0g
FAT
13.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories201kcal—
Protein20.2g40%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat13.4g17%
Saturated fat5.2g26%
Trans fat0.60g—
Cholesterol78mg26%
Water65.8g—
MINERALS
Sodium62mg3%
Potassium345mg7%
Calcium12mg1%
Iron2.6mg14%
Magnesium21mg5%
Phosphorus198mg16%
Zinc6.4mg58%
Copper0.12mg13%
Manganese0.01mg0%
Selenium26.5µg48%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.22mg1%
Vitamin K1.4µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.21mg16%
Niacin (B3)4.6mg29%
Pantothenic acid (B5)0.42mg8%
Vitamin B60.38mg22%
Folate (B9)7.0µg2%
Vitamin B122.4µg100%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9g
1 oz28.4g
1 lb453.6g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality protein, essential for muscle building, repair, and overall body function.
- ✓Rich in collagen, which breaks down into gelatin during slow cooking, supporting joint health, skin elasticity, and gut integrity.
- ✓Provides significant amounts of iron and vitamin B12, crucial for preventing anemia, supporting energy metabolism, and maintaining a healthy nervous system.
- ✓The bone marrow is a nutrient-dense source of healthy fats, vitamins A and E, and minerals like calcium and phosphorus.
COOKING TIPS
In the kitchen.
- 1Ideal for slow-cooking methods like braising, stewing, or pressure cooking. The low, moist heat breaks down the tough connective tissue, resulting in tender, flavorful meat.
- 2Always sear the shank on all sides in a hot pan before slow cooking to develop a deep, rich flavor through the Maillard reaction.
- 3Cook with the bone in. The bone marrow will melt and enrich your sauce or broth, adding incredible depth, flavor, and a silky texture.
- 4Use as the base for hearty dishes like Osso Buco (a common substitute for veal), Filipino Bulalo, or rich beef and vegetable stews.
STORAGE
Keep it fresh.
- Refrigerate raw beef shank in its original packaging or an airtight container at 40°F (4°C) or below for up to 3-5 days.
- For longer storage, wrap tightly in plastic wrap and heavy-duty foil or a vacuum-sealed bag and freeze at 0°F (-18°C) for up to 12 months for best quality.
FAQ
Frequently asked questions.
Is beef shank healthy?
Yes, beef shank is a nutrient-dense meat that provides high-quality protein, iron, and vitamin B12. It is particularly beneficial for its high collagen content, which supports joint health, skin elasticity, and gut integrity when slow-cooked.
How much protein and calories are in beef shank?
A 100g serving of beef shank contains approximately 201 calories and 20.2g of protein. It contains 13.4g of fat and zero carbohydrates, making it a strong source of animal-based macronutrients.
Is beef shank keto-friendly?
Yes, beef shank is excellent for the keto diet because it has zero carbohydrates and a moderate fat content. The high protein and collagen levels also help maintain muscle mass and support connective tissues while in ketosis.
How do you cook beef shank to make it tender?
Beef shank is a tough, muscular cut that requires low-and-slow cooking methods like braising or stewing. Cooking it in liquid for 3 to 4 hours allows the abundant connective tissue to break down into tender gelatin.
Can I eat the bone marrow in beef shank?
Yes, the bone marrow located in the center of the shank is edible and highly nutritious. It is rich in healthy fats, vitamins A and E, and minerals like phosphorus, and it adds a buttery richness to soups and stews.
Is beef shank gluten-free?
Raw beef shank is naturally 100% gluten-free. However, be cautious when ordering prepared dishes like Osso Buco, as the meat is often dredged in wheat flour before searing.
What does beef shank taste like?
Beef shank has an intense, deep beefy flavor. Because of the high collagen and marrow content, it produces a rich, silky mouthfeel and a savory gravy that is more flavorful than leaner cuts of beef.
What is a good substitute for beef shank?
If you cannot find beef shank, beef short ribs or oxtail are the best substitutes as they also contain high amounts of bone and connective tissue. Beef chuck roast can also work, though it lacks the marrow found in the shank.
How long does beef shank last in the refrigerator?
Raw beef shank can be stored in the refrigerator for 3 to 5 days. If you do not plan to cook it within that timeframe, it should be wrapped tightly and frozen, where it will stay fresh for 6 to 12 months.
Is beef shank good for weight loss?
Beef shank can be part of a weight loss diet due to its high protein content, which increases satiety and helps preserve muscle. However, it is higher in calories than lean cuts like sirloin, so portion sizes should be monitored.
