Beef cubes, also known as beef bouillon or beef stock cubes, are a common ingredient used to add flavor to soups, stews, gravies, and other dishes. But are beef cubes a healthy addition to your diet? Here is a comprehensive look at the nutritional value, potential benefits, and drawbacks of beef cubes.
What are beef cubes?
Beef cubes, commonly sold under brands like OXO and Maggie, are condensed, dehydrated forms of beef broth or stock. They are usually made by simmering beef bones, meat, and vegetables like carrots, onions, and celery in water for several hours to extract flavors, collagen, and nutrients. The resulting rich, concentrated broth is then dehydrated and shaped into small cubes.
To use, the cubes are dissolved in hot water or other liquids to instantly create a beef-flavored stock or broth. Some key nutrients found in beef cubes include:
- Protein – from meat, bones, and collagen
- Vitamin B12
- Selenium
- Zinc
- Phosphorus
- Sodium
Beef cubes are shelf-stable and portable, making them a convenient way to add meaty, savory flavor to recipes. They can enhance the taste of soups, stews, casseroles, gravies, rice dishes, and more.
Nutritional profile
The nutritional value of beef cubes can vary by brand. However, some typical nutrients found in a 1 beef cube (4g) serving include:
| Calories | 15 |
|---|---|
| Fat | 0.5g |
| Carbs | 1g |
| Protein | 2g |
| Sodium | 180-360mg |
| Vitamin B12 | 0.3mcg (5% DV) |
| Selenium | 3.5mcg (5% DV) |
As you can see, beef cubes provide some protein, vitamins, and important minerals like selenium. However, they are very high in sodium. One cube may contain up to 360mg sodium, which is 15-30% of the recommended daily intake.
Potential benefits
Here are some of the potential benefits that beef cubes may offer:
Add flavor
The main benefit of beef cubes is that they provide hearty, meaty flavor to enhance dishes and make broths/stocks. The rich taste comes from beef fat, meat proteins, and collagen roasted into the cubes.
Convenience
Beef cubes are extremely convenient – just drop them into boiling water or hot broth and stir to dissolve. This makes enriching the flavor of soups, stews, etc. quick and easy.
Nutrients
Beef cubes contain some beneficial nutrients like protein, vitamin B12, selenium, and zinc. These nutrients may support immune function, thyroid health, skin health, and more.
Collagen
Beef bones and cartilage are cooked long and slow to extract collagen – a protein important for skin, joint, gut, and bone health. The collagen in beef cubes may provide health benefits.
Umami flavor
Beef cubes provide savory, meaty umami flavor. Some research suggests umami may increase salivation and digestive enzymes, which could aid digestion.
Potential downsides
While beef cubes can benefit certain dishes, there are also some potential downsides to consider:
High in sodium
The main concern with beef cubes is their very high sodium content. Most cubes provide 15-30% of the daily recommended sodium intake per serving. Consuming too much sodium may increase risk of high blood pressure.
Contains MSG
Many brands use added MSG (monosodium glutamate) to enhance the savory umami flavor. Some people may be sensitive to adverse effects from MSG like headaches.
Highly processed
Beef cubes go through extensive processing and dehydrating procedures. Processed foods in general may be tied to negative health effects with frequent consumption.
May lack nutrients
Some vitamins and minerals like vitamin C, folate, and potassium are depleted during the dehydration process. Broths made from fresh meat/bones may offer more complete nutrition.
Contains preservatives
Preservatives like sodium phosphates are added to prolong shelf life. Some preservatives may cause adverse effects in sensitive individuals when consumed in excess.
Heart health
For heart health, beef cubes may be a double-edged sword. On one hand, they supply selenium and zinc which are important for cardiovascular health. But on the other, their extremely high sodium content may negatively impact blood pressure.
One small 4g cube already provides up to 30% of the daily value for sodium. Eating high sodium foods frequently is linked with elevated blood pressure, which raises risks for stroke, heart attack, and heart failure.
The American Heart Association recommends limiting sodium to 1500mg per day at most. Consuming lower sodium options like low sodium beef cubes or sodium-free broth powders and seasonings may be a healthier choice for your heart.
Kidney health
For those with chronic kidney disease or high blood pressure, the sodium content of beef cubes may also be concerning. Excess sodium intake can worsen fluid retention and kidney damage over time.
People with kidney issues are often advised to stick to 2000mg of sodium or less per day. Using just 2-3 beef cubes could easily surpass a third of that quota.
To reduce sodium, you can dilute cubes in more water, use a lower sodium alternative, or season dishes with fresh herbs and spices instead of relying on cubes for flavor.
Pregnancy and breastfeeding
Beef cubes can be safe to consume during pregnancy and breastfeeding when used in moderation as part of a healthy diet. The protein, vitamin B12, selenium, zinc, and other nutrients may help support fetal development and milk production.
However, the high sodium content should be kept in mind. Healthcare providers often recommend limiting sodium intake to 1500-2300mg per day during pregnancy to prevent fluid retention and blood pressure issues.
Consuming other sources of collagen, like bone broth, may be preferable to overly processed beef cubes. And opting for lower sodium or sodium-free broth cubes and powders when cooking may also be wise.
For children
In limited amounts, beef cubes can safely add flavor to dishes for children. Again, there are some beneficial nutrients like protein, zinc, and B vitamins.
However, the high sodium content should be considered. Children require significantly less sodium than adults – just 1000-1500mg per day depending on age. Excess sodium is linked with elevated blood pressure even among youth.
To limit sodium, use beef cubes sparingly, dilute with water, or use lower sodium alternatives like reduced sodium cubes. Herb- and vegetable-based seasonings can also allow kids’ dishes to be flavorful but lower in sodium.
For diabetes
For people with diabetes, beef cubes may fit into a healthy diet with some precautions. On the plus side, they provide protein and minerals like zinc.
However, people with diabetes tend to be at higher risk of hypertension. The high sodium content of beef cubes could potentially contribute to increased blood pressure.
To minimize risk, limit use of beef cubes or opt for reduced/no sodium varieties. Boost flavor of dishes using spices, herbs, citrus, vinegar, etc. instead. Also, be mindful of carb counts if cubes contain additives like sugar.
For keto and low carb diets
On very low carb diets like keto, beef cubes can be an acceptable addition in moderation. They provide minimal carbs from ingredients like vegetables or fillers.
However, some cubes do contain added sugars or corn syrup solids. Be sure to check labels and select a 100% beef cube option to avoid any hidden carbs. Or opt for bone broths or homemade stocks for the safest bet.
Drinking broth/stock made with cubes can also help provide electrolytes on low carb diets. Just account for the sodium content within your daily goals.
For bodybuilding and muscle gain
Beef cubes could play a supportive role for some bodybuilders and athletes. The protein and amino acids may help with building and maintaining muscle when paired with strength training.
Collagen from the bones may support joint health and recovery. And the sodium, zinc, and B vitamins could replace electrolytes and nutrients lost through sweat.
However, fresh bone broth or lower sodium options may be healthier alternatives. Excess sodium from cubes risks dehydration and hypertension.
For Candida diets
People following anti-Candida diets or antifungal protocols should use caution with beef cubes. Cubes are high in sodium content. Diets that restrict intake of sugars, refined carbs, and certain condiments will also often limit high sodium foods.
High sodium intake is thought to negatively impact gut health and potentially encourage overgrowth of Candida and other fungi. Sticking to low-sodium broth options is preferable.
For FODMAP diets
Beef cubes are generally safe in the elimination phase of the low FODMAP diet. Their ingredients – beef/bones, salt, and minimal vegetables – do not contain FODMAP sugars.
However, some cubes contain garlic or onion powder. These ingredients are high FODMAP and should be avoided on the diet’s strict first phase. Stick to plain beef cubes with no added vegetables or seasonings.
For the paleo diet
Beef cubes align fairly well with the paleo diet, which focuses on whole, minimally processed foods. On paleo, beef cubes provide a quick source of meaty flavor from animals.
However, some specific brands or flavors may contain non-paleo ingredients like cane sugar, cornstarch, MSG, etc. Check labels and opt for varieties without additives.
Making homemade bone broth and stock from scratch is the best paleo option. But plain beef cubes without additives can work in a pinch.
For vegans and vegetarians
Beef cubes are not suitable for vegans or vegetarians. They are made from beef bones/meat, and are a purely animal product.
Vegans and vegetarians would likely opt for vegetable or mushroom based broth cubes instead. These provide savory umami flavor without any animal ingredients.
Potential risks
Beef cubes are likely safe for most people when used moderately as part of an overall healthy diet. However, there are some potential risks to consider:
- The high sodium content may increase risks of hypertension, heart issues, fluid retention, and kidney problems in susceptible individuals.
- Added MSG may trigger headaches, flushing, sweating, facial pressure, and heart palpitations in those sensitive to its effects.
- Preservatives like sodium phosphates could cause adverse reactions.
- Some beef cubes contain allergens like soy or wheat.
To minimize risk, look for low/no sodium varieties without MSG or preservatives. Start with small amounts to assess tolerance. And consider making homemade bone broths instead for maximum control over ingredients.
Mercury concerns
Some people may wonder if the beef in cubes poses a mercury risk. However, beef is very low in mercury compared to certain fish.
Fish like tuna, swordfish, shark, and mackerel tend to bioaccumulate higher mercury levels. But levels in beef are minimal since cattle are not high up the food chain.
According to testing by Consumer Reports, mercury levels in beef average around 0.003 ppm (parts per million). Levels above 0.3 ppm are considered potentially concerning. So beef is considered very low risk for excessive mercury exposure.
How to reduce sodium in beef cubes
To lower the sodium content when cooking with beef cubes, you can:
- Use only 1/2 cube or slightly less per serving
- Dilute the cubes more by adding extra water
- Substitute reduced sodium beef cubes
- Use sodium-free broth powders instead of cubes
- Flavor dishes with fresh herbs, spices, citrus, vinegars instead of relying solely on cubes for taste
Healthier substitutes
For a healthier alternative to beef cubes, try:
- Homemade bone broth – Simmer beef bones to extract collagen and minerals without excess sodium or preservatives.
- Sodium-free broth powders – Look for options made from real beef without additives.
- Mushroom broth cubes – Provide umami flavor without the meat or sodium.
- Herbs and spices – Boost flavor with onion, garlic, thyme, rosemary, oregano, etc. instead of cubes.
Limiting intake
To limit potential downsides, intake of beef cubes should be moderate as part of an otherwise nutrient-dense diet. Here are some tips:
- Use only 1 cube per 2-3 servings as a flavoring agent, not primary ingredient
- Dilute the cubes well in cooking liquid
- Avoid consuming broth/dish water concentrated with cubes
- Balance higher sodium dishes with lower sodium choices the rest of the day
- Increase fresh fruits and vegetables which provide potassium to offset sodium effects
Summary
Beef cubes provide concentrated, meaty umami flavor thanks to beef fat, collagen, and sodium content. In moderation, they can benefit soups, stews, and other savory dishes.
Potential benefits include enhanced flavor, convenience, and nutrients like protein, selenium, and zinc.
However, beef cubes are high in sodium and often contain MSG. Excess intake may increase risk of hypertension, fluid retention, and adverse effects in sensitive people.
Enjoy beef cubes occasionally as part of a balanced diet. But opt for lower sodium choices like homemade broths or sodium-free powders as your primary options for better heart health.