Is Brisket Healthy?

Brisket is a cut of beef that comes from the lower chest area of a cow. It’s a tough cut of meat that has a lot of connective tissue and fat. Because of this, it needs to be cooked slowly at low temperatures to become tender. That’s why you’ll often see brisket smoked, braised, or cooked in a crockpot or slow cooker for hours. It’s a favorite in many cuisines, especially in Texas-style barbecue and Jewish holiday meals. But whether you prefer it seasoned with a dry rub or smothered with sauce, it’s helpful to know how you can fit it into a healthy diet.

When people wonder “is brisket beef healthy”, there are several variables to consider. How healthy brisket is depends on the amount of fat that’s trimmed off or left on the meat (brisket often has a lot of visible fat), how it’s prepared, and how much of it you eat.

On the plus side, brisket is a good source of protein, iron, and zinc. It also contains B vitamins, which are important for energy and metabolism. Brisket may also contain more oleic acid than many other cuts of beef. This is a type of monounsaturated fat that’s also found in olive oil and may help raise HDL (good) cholesterol levels. However, brisket can also be high in saturated fat, which can increase LDL (bad) cholesterol, raising your risk of heart attack and stroke. The more visible fat that’s left on the meat, the higher the saturated fat content.

Many people like the taste of smoked brisket, which is cooked low and slow in a smoker while the meat takes on the taste of smoke created by the burning wood. Smoked brisket made with a low-sodium dry rub can be a flavorful and relatively healthy way to cook brisket since the meat is not smothered in heavy sauces. As long as you don’t add a lot of sauce filled with sugar, salt, or fat to your brisket after smoking, it’s a relatively healthy way to eat this popular Texas classic. 

Smoked meats may be potentially bad for your health in other ways, however. The process of smoking meat creates harmful compounds which are considered carcinogens (things that may increase the risk of some kinds of cancer) that can stick to the meat. When you eat brisket at a restaurant, the seasoning often contains a lot of salt, which can be problematic if you’re following low sodium dietary guidelines. But you can get around this by making brisket at home where you can control what goes into it.

If you’re watching your weight, you might wonder if brisket can be part of a weight loss meal plan. Although it’s not the leanest protein choice around, most people can enjoy brisket even when trying to lose weight, as long as it’s prepared in a healthy way, is served with healthy sides, and portion sizes are kept in check. Stick to a 3- to 4-ounce serving of lean brisket and pair it with plenty of vegetables or whole grains. Avoid recipes that drown the meat in sauces or cover it in dry rubs that contain lots of sugar, salt, or fat. Then sit down, enjoy this delectable meat, and savor it as a once-in-a-while treat.

Here are a few tips from Health eCooks dietitians on how to make brisket healthier when cooking it at home:

• Trim the fat. Before cooking, trim off as much visible fat as you can.
• Use lean cuts. Choose the “flat” cut of brisket, which is leaner than the “point” cut.
• Skip the sauce. Use spices and dry rubs instead of heavy barbecue sauces.
• Stick to low sodium seasonings. Salt is a common ingredient in brisket dry rubs, but you can make a low-sodium brisket dry rub by swapping out all or some of the salt for flavorful spices such as black pepper, onion powder, garlic powder, paprika, chili powder, and coriander.
• Pair with healthy sides. Serve brisket with roasted or steamed veggies or a fresh salad instead of eating it with heavier sides such as fries, macaroni and cheese, or cornbread. Or try some of our healthier versions of these classic sides if you prefer (see below for recipes).

Although brisket is not the leanest cut of beef available, it can be enjoyed as part of a healthy diet. Here are two of our most popular healthy brisket recipes, along with some healthier versions of sides that are often enjoyed with this flavorful meat.