If you celebrate St. Patrick’s Day, corned beef may be on your menu. This dish has become a traditional Irish-American staple for spring break—but it’s not exactly known as a health food. So just how unhealthy is corned beef—and are there ways to make it a little better for you? Here’s what to know.
Despite its name, corned beef contains no corn. Here, “corn” refers to the large grains of salt traditionally used to prepare the meat, a method that dates back to 17th-century Ireland (although corned beef with St. Patrick’s Day is largely an American tradition). “Corn beef is a desalted, traditionally ground beef product,” says Kerry Gabriel, MS, RDN, founder of The Home Cooking Dietitian. health. “It is often marinated in spices for several days to soften it before boiling.” Because of the salting and curing methods used to enhance its flavor, Gabriel said corned beef is considered processed red meat.
Corn has three major nutritional deficiencies, which means you can only indulge in it occasionally if you watch your diet.
It is high in sodium
A 3-ounce serving of corned beef contains 827 milligrams of sodium — more than a third of the recommended daily limit of 2,300 milligrams and more than half of the American Heart Association’s “optimal goal” of no more than 1,500. “And it’s only at 3 ounces, which is a small serving by most standards,” said Lauren Harris-Penix, MS, RDN, one of the founders of Nutrition Starring.
Compared to less processed meats, corned beef is significantly higher in sodium, she added. This is one reason why it is rarely eaten. Eating too much sodium on a regular basis can increase your risk of high blood pressure and put extra stress on your kidneys.
It is high in saturated fat
Corned beef is also high in saturated fat. A 3-ounce serving contains 5.4 grams—42% of the American Heart Association’s recommended daily limit of 13 grams.
Eating too much saturated fat can raise LDL (“bad”) cholesterol, which contributes to plaque buildup in the arteries, Gabriel said. “This formation can increase the risk of heart disease and stroke.”
It is a processed red meat
In recent years, research has raised concerns about processed red meats such as corned beef. According to the American Cancer Society, these meats are associated with an increased risk of cancer.
However, Harris-Penix said the findings should not be ignored. “The World Health Organization classifies cured meats such as corned beef as Group 1 carcinogens, meaning there is evidence that they can Causes cancer in humans, not them will causes cancer,” she said.
Despite its drawbacks, corn does offer some nutritional benefits.
“It’s a rich source of high-quality protein, which can benefit muscle repair,” Gabriel said. A 3-ounce serving provides 15.5 grams of protein — 31% of the 50-gram daily value.
Cornmeal also contains several important micronutrients, including vitamin B12, iron, and selenium. Vitamin B12 supports nerve function, iron helps transport oxygen throughout the body, and selenium acts as an antioxidant that supports thyroid health.
Although corned beef may not be the healthiest meat, Harris-Pincks said it’s important to remember that none of the foods will make or break your diet or overall health. “Any food of cultural or family significance can be incorporated into an overall healthy diet at appropriate times,” she said. If your St. Patrick’s Day feast features corned beef, there are several ways to increase the nutritional value of the meal.
Try pairing meat with fiber-rich vegetables. Cabbage is a traditional choice, but other leafy greens like spinach or kale also work well, along with carrots, Brussels sprouts, or asparagus. For mashed potato lovers, Gabriel suggests substituting it for mashed cauliflower as a smoother, higher-fiber substitute.
Cooking methods are also important. Gabriel recommends slow-roasting or roasting the meat, which avoids excess oil or fat.
When it’s time to serve, keep portion sizes in mind. A typical serving of protein such as corned beef usually depends on the size of your hand. You can trim the visible fat from the meat before serving to reduce some of its sodium and saturated fat.
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