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Beef Shank with Bone Marrow Calories
Rich in protein and iron
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef Shank with Bone Marrow (180 g) has 414 calories. That works out to 230 calories per 100 g. It contains 0 g of carbs, 32.8 g of protein, 31.3 g of fat and 0 g of fiber. Its 4.2 µg of B12 covers 176% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Beef Shank with Bone Marrow Nutrition Facts
Selected: 1 piece (medium) · 180 g
414
KCAL / 180G
Carbs
0g
· 0% DV
Protein
32.8g
· 66% DV
Fat
31.3g
· 40% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 32% · Fat 68%
Beef Shank with Bone Marrow nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 414 kcal | |
| Total fat | 31.3 g | 40% |
| Saturated fat | 11.7 g | 59% |
| Trans fat | 0.99 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.8 g | 66% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Beef Shank with Bone Marrow?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 414 kcal |
| 100 g | 100 g | 230 kcal |
| 1 piece (small) | 110 g | 253 kcal |
| 1 serving (small) | 150 g | 345 kcal |
| 1 serving (large) | 250 g | 575 kcal |
| 1 piece (large) | 280 g | 644 kcal |
| 1 piece (jumbo) | 350 g | 805 kcal |
| 2 piece (double) | 360 g | 828 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Beef Shank with Bone Marrow
How do you cook Beef Shank with Bone Marrow?
Beef Shank with Bone Marrow is best cooked slowly with a little liquid until the meat turns tender. Braise it covered on the stovetop or in the oven; a gentle simmer helps soften the shank’s connective tissue without drying out the meat.
What cut is Beef Shank with Bone Marrow?
Beef Shank with Bone Marrow comes from the lower leg of the animal, with marrow-bearing bone running through the cut. Shank contains substantial connective tissue, which is why slow cooking makes it tender and gives braises a rich texture.
How long should you braise Beef Shank with Bone Marrow?
Braise Beef Shank with Bone Marrow until a fork slides easily into the meat and it begins to pull away from the bone. The time varies with the thickness of the pieces and the cooking method, so tenderness is a better test than the clock.
Can you eat the marrow in Beef Shank with Bone Marrow?
Yes, the marrow in Beef Shank with Bone Marrow is edible and becomes soft and rich when cooked. Scoop it from the bone with a small spoon and eat it with the meat, or spread it on bread.
Can you cook Beef Shank with Bone Marrow in a pressure cooker?
Yes, a pressure cooker can make Beef Shank with Bone Marrow tender faster than a conventional braise. Add liquid and aromatics, then check the meat after the pressure has released; continue cooking if it does not separate easily from the bone.
What is the difference between Beef Shank with Bone Marrow and osso buco?
Osso buco is a dish traditionally made with cross-cut veal shanks, while Beef Shank with Bone Marrow describes a cut of beef. Beef shank can be cooked in an osso-buco-style braise, though the meat and flavor differ.
Does marrow melt out of Beef Shank with Bone Marrow while cooking?
Some marrow can soften and slip out of Beef Shank with Bone Marrow during a long cook. Keep the liquid at a gentle simmer rather than a rolling boil, and handle the bones carefully if you want more marrow to remain inside.
Should you brown Beef Shank with Bone Marrow before braising it?
Browning Beef Shank with Bone Marrow first is optional, but it adds a deeper roasted flavor to the finished braise. Pat the meat dry and sear its surfaces in a hot pan, then add liquid and cook it gently until tender.
How should you store leftover Beef Shank with Bone Marrow?
Store leftover Beef Shank with Bone Marrow in a covered container in the refrigerator once it has cooled. Keep the meat with some of its cooking liquid to help it stay moist, and reheat it thoroughly before serving.
Can you freeze Beef Shank with Bone Marrow?
Yes, Beef Shank with Bone Marrow freezes well, either raw or cooked. Wrap it tightly or use a sealed freezer container; thaw it in the refrigerator, and avoid refreezing meat that has already been thawed unless you cook it first.
Beef Shank with Bone Marrow Vitamins & Minerals
Vitamins
B12
4.23µg · 176% DV
B3
8.82mg · 55% DV
B6
0.43mg · 25% DV
B2
0.32mg · 25% DV
Minerals
Zinc
7.56mg · 69% DV
Selenium
37µg · 67% DV
Phosphorus
310mg · 44% DV
Iron
4.14mg · 23% DV
Potassium ⭐
526mg · 15% DV
Sodium
113mg · 5% DV
Beef Shank with Bone Marrow Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Shank with Bone Marrow
To burn the 414 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beef Shank with Bone Marrow?
Beef shank with bone marrow comes from the lower leg of the animal, cut across the bone so the marrow remains inside. It is commonly cooked slowly by braising or simmering, which softens the firm meat and lets the marrow enrich the cooking liquid. Similar cuts appear in slow-cooked dishes around the world, from hearty stews to Italian-style braises.
Serve it with the broth, vegetables, bread, rice or mashed potatoes; the marrow can also be scooped from the bone while warm. It is a protein-rich choice with substantial fat and no carbohydrates; a 100 g portion provides 18.2 g of protein. For a lighter plate, skim excess fat from the cooking liquid and pair the meat with plenty of vegetables.
How Nutritious Is Beef Shank with Bone Marrow?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beef Shank with Bone Marrow Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef Shank with Bone Marrow Contain Allergens?
No known major allergens
Which Diets Is Beef Shank with Bone Marrow Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef Shank with Bone Marrow Fat Profile
SATURATED
11.7g
MONOUNSATURATED
14.04g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.