Grass Fed Beef vs Grain Finished

About Grass Fed and Grain Finished Beef

Whether you are making Beef Taco Bowls, Instant Pot Vegetable Beef Soup, or this Healthy Nachos recipe, you'll need beef.

It can be hard to decide which red meat to buy at the grocery store. Is it worth it to spend a little extra money on grass fed beef or is it ok to buy grain finished beef?

The first thing to note is that all beef cattle, regardless of if they are grain-fed cows or grass-fed cows, forage for grass for their entire lives.

All cattle are technically grass fed.

The difference is that grain-finished cows are allowed to have supplemental grains at the end of their life (while still also eating grass).

This is why it's important to note that the terms are grass-fed and grain-finished.

The term grass-fed means that they were not supplemented with grains, and grain-finished means they were allowed to also eat supplemental grain.

Because I am a registered dietitian - not a farmer, environmentalist, etc. - I will be speaking to the nutritional differences in grass-finished beef compared to grain fed beef.

Key Nutrient Differences

In the grand scheme of things, there are really no glaringly significant differences in grass-fed beef compared to grain finished. Yet, here are a few of the key differences in grain-fed cattle and grass-finished cows.

While the nutrient differences are pretty small, I will break down a few of the nutrients that commonly get mentioned in the debate over which is better: grass fed or grain finished.

Sure, there are some nutrients that are found in higher amounts in grass fed vs. grain finished beef. However, the amounts aren't actually impactful to improving human health based on typical beef consumption.

Let's look at some examples:

Fatty Acids

Total fat includes saturated, polyunsaturated, monounsaturated fat, and trans fat.

Omega 3

Omega 3 fatty acids are a type of polyunsaturated fatty acids, which are essential fatty acids (meaning you must it them). They are helpful in brain function and possibly reducing heart disease risk.

Grass fed beef is often touted for having a different fatty acid composition than grain-fed cows, like higher levels of omega-3 fatty acids. However, what is actually the difference in amount of omega-3 when comparing the two types of beef.

For 3-ounce servings, grass-fed beef has 71 mg (4% recommended daily value) and grain-finished beef has 46 mg (3%) of omega-3 fatty acids.

Sure, grass-fed beef has almost double. But it's important to note that the recommended amount of omega-3 is 1100 mg per day for women and 1600 mg per day for men.

For reference, a 3-ounce serving of canned salmon has 1249 mg of omega-3s.

So technically, grass fed beef does have higher amounts of this essential fatty acid, it is pretty negligible.

Saturated Fats

Foods higher in saturated fat can increase your risk of cardiovascular disease.

While grass-fed beef commonly has slightly lower saturated fat content, it's more important to look at the cut of beef.

Lean beef cuts are usually much lower in saturated fat, so while grass-finished cattle is very slightly lower in saturated fat, it's more important to check the fat content than it is to stress over grass fed vs grain finished.

Linoleic Acid

CLA (conjugated linoleic acid) is something grass-fed proponents often share as being higher in grass fed beef. It is typically higher in grass fed beef vs grain-finished beef.

Most studies that show benefits of CLA use doses of 3 grams. For context, a 100-gram (3.5 ounce) serving of beef has 0.109 grams. That's 4% of the recommended amount. So while it is higher, whether it's worth it or not is up to you.

Vitamin E

Another nutrient that grass-fed beef has more of compared to grain-finished beef is Vitamin E. Yet again, however, the difference is not significant to your body.

Four ounces of grass-fed beef has 0.4mg (3% RDA) and grain-finished has 0.19mg (1% RDA).

So while it's true that grass fed beef has double the Vitamin E, it is only 3% of the amount you are recommended to have in a day.

Health Benefits

Both grain or grass fed beef are excellent sources of protein and an array of essential nutrients.

Protein

Grain finished and grass finished beef are both excellent sources of protein with around 20 grams of protein per 100 gram serving.

B Vitamins

Grass-fed and grain-finished beef are good sources of B vitamins riboflavin (B2) and pantothenic acid (B5), and great sources of niacin (B3), B6, and B12.

Grain-finished beef is actually a little higher in Vitamin B12 than grass-fed beef.

Grass Fed vs Grain Fed Beef Nutrition

The nutritional value of 100 grams (about 3.5 ounces) of lean ground beef is shared below.

The main points to notice are how similar these both are and how they are both packed with vitamins and minerals your body needs.

Nutrition Facts

Please note the slight adjustments in fat content. This is likely due to the fact that it's comparing 88/12 grass-fed beef to 90/10 grain-finished beef.

Shopping and Storage Tips

• Look for fresh or frozen ground beef that is not past the sell-by date and does not have a bad smell.
• Any ground beef should smell neutral with a light iron-like smell. The smell might be a little stronger if it's closer to the expiration date, but as long as it doesn't smell bad, like sulfur or ammonia, it should be ok.
• If you can see the color, look for ground beef that is mostly red or pink, not grey which can indicate spoilage.
• Store in the fridge for up to 4 days after purchasing or until their best by date, whichever comes first.
• Freeze in an airtight container (preferably a freezer bag to remove any excess air) if you cannot consume in time.

Price of Grass Fed Beef

• $5.29 from Aldi in 2025
• $6.97 from Walmart in 2025

-Based on 1-pound packages in Mobile, Alabama.

Price of Grain Finished Beef

• $5.505 from Aldi in 2025
• $6.82 from Walmart in 2025

-Based on 1-pound packages in Mobile, Alabama.

Budget-Friendly Suggestions

• Buy larger containers because they typically cost less per pound.
• When on sale, buy and freeze for later. Make sure to freeze in airtight containers.

FAQ

Taste

Depending on the brand, grass fed beef has a slightly earthier, grassier taste. Grain-finished beef is also slightly richer with a more buttery flavor.

Grains fed to cattle, typically corn or soy, give a slight sweetness and tenderness to the meat. That means you have a more consistent taste and texture that consumers appreciate.

I did a side-by-side comparison of flavor with grass-fed beef vs grass-fed cattle, and the taste of the beef differences were almost impossible to notice.

Grass fed has slightly less richness compared to the grain finished, but I only noticed tiny differences and that was a side-by-side taste test. None of my family noticed a big difference.

Cooking

• Ground beef should be cooked all the way through to an internal temperature of 160°F.
• Beef steaks, chops, and roasts should reach a minimum internal temperature of 145°F.
• Both grass-fed and grain-finished can be cooked the exact same way.

Grain Finished and Grass Fed Beef Recipes

Here are some recipe ideas you'll love whether you're enjoying grass-fed steaks or conventional grain-fed beef:

Notes from a Registered Dietitian Nutritionist

Nutritionally speaking, the differences in grass-fed beef compared to grain-finished beef are minimal.

While there are more nutrients like omega 3, Vitamin E, and CLA in grass-fed beef, the amounts barely scratch the surface in what you actually need in a day.

You'd be much better off on focusing on foods high in those specific nutrients versus stressing over getting the "right" type of beef that have small amounts.

Bottom line: both grass-fed beef and grain-finished beef provide tons of nutrients. One is not nutritionally superior to the other.

The good news is that beef can be a great protein choice and both grass-fed and grain-finished beef are both nutritious.

Taste, budget, and access can help you determine which is better to buy for you.

Personally, I buy grain-finished beef unless grass-fed is the only option.

Meme

Citations:

• USDA sources and My Food Data for nutrition facts
• Van Elswyk, Mary E, and Shalene H McNeill. “Impact of grass/forage feeding versus grain finishing on beef nutrients and sensory quality: the U.S. experience.” Meat science vol. 96,1 (2014): 535-40. doi:10.1016/j.meatsci.2013.08.010