Calories in Picanha: Nutritional facts for Picanha Types

A 100g (3.53oz) serving of cooked picanha contains 235 calories. A 100g serving of raw picanha contains 153 calories.

A 1kg (2.2lb) serving of cooked picanha contains 2,350 calories. A 1kg serving of raw picanha contains 1,530 calories.

One whole picanha roast weighing 1.2kg (2.65lbs) contains 1,836 calories when raw. The same picanha roast, when cooked, contains 2,820 calories.

Picanha offers several health advantages, primarily due to its rich nutrient profile as a cut of beef, which are detailed below:

• Rich Source of High-Quality Protein: Picanha is an excellent source of complete protein, providing all the essential amino acids the body needs for muscle growth, tissue repair, and the production of enzymes and hormones. Dietary protein is critical for maintaining lean body mass and supporting metabolic function. (Paddon-Jones, D., & Rasmussen, B. B., 2009, Dietary protein recommendations and the prevention of sarcopenia)
• Provides Essential Micronutrients: This cut of beef is packed with bioavailable minerals like iron and zinc, and B-vitamins, especially vitamin B12. Heme iron from meat is more easily absorbed than non-heme iron from plants, making picanha effective for preventing iron-deficiency anemia. Vitamin B12 is crucial for neurological function and DNA synthesis. (McAfee, A. J., et al., 2010, Red meat from animals offered a grass diet increases plasma and platelet n-3 PUFA in healthy consumers)
• Source of Healthy Fats (Grass-Fed): When sourced from grass-fed cattle, picanha contains a more favorable fatty acid profile, including higher amounts of omega-3 fatty acids and conjugated linoleic acid (CLA). These fats have been associated with anti-inflammatory properties and benefits for heart health. (Daley, C. A., et al., 2010, A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef)

Picanha, like other red meats, has potential downsides to consider, which are outlined here:

• High in Saturated Fat: Picanha, particularly the fat cap, is high in saturated fat. Diets high in saturated fat are linked to elevated levels of LDL (bad) cholesterol, which is a major risk factor for heart disease and stroke. An alternative is to trim the fat cap before or after cooking. A daily suggested amount is to limit saturated fat intake to less than 10% of total daily calories. (Sacks, F. M., et al., 2017, Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association)
• Potential Increased Risk of Certain Cancers: High consumption of red meat has been associated with an increased risk of colorectal cancer. This link is thought to be related to compounds formed during high-temperature cooking, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). An alternative is to consume more poultry, fish, or plant-based proteins. A daily suggested amount is to moderate red meat intake. (Bouvard, V., et al., 2015, Carcinogenicity of consumption of red and processed meat)
• Environmental Impact: The production of beef has a substantial environmental footprint, including high land and water use, and significant greenhouse gas emissions. The environmental impact is a consideration for sustainable dietary choices. An alternative is to incorporate more plant-based protein sources like beans and lentils into the diet. A daily suggested amount is not applicable, but reducing overall red meat consumption is recommended for environmental reasons. (Poore, J., & Nemecek, T., 2018, Reducing food’s environmental impacts through producers and consumers)

Yes, picanha can be good for health when consumed in moderation as part of a balanced diet. For physical health, picanha is a dense source of high-quality protein, which is essential for building and repairing muscle tissue and maintaining lean body mass (Paddon-Jones, D., & Rasmussen, B. B., 2009, Dietary protein recommendations and the prevention of sarcopenia). For brain health and neurological function, picanha is rich in vitamin B12, a nutrient vital for the maintenance of nerve cells and the prevention of certain types of anemia that can affect cognitive function (McAfee, A. J., et al., 2010, Red meat from animals offered a grass diet increases plasma and platelet n-3 PUFA in healthy consumers). For metabolic health, the heme iron found in picanha is highly bioavailable, meaning the body can easily absorb and use it to form hemoglobin for oxygen transport, which is critical for energy levels and preventing fatigue (Zimmermann, M. B., & Hurrell, R. F., 2007, Nutritional iron deficiency).

A person can eat between 85g (3oz) and 170g (6oz) of cooked picanha per serving, one to two times per week, as part of a balanced diet. Eating too much picanha can lead to health risks. Excessive intake of red meat, and the associated high intake of saturated fat, can increase LDL cholesterol levels, elevating the risk of cardiovascular disease (Sacks, F. M., et al., 2017, Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association). High consumption of red meat is also linked to an increased risk of colorectal cancer, particularly when cooked at high temperatures (Bouvard, V., et al., 2015, Carcinogenicity of consumption of red and processed meat). Overconsumption can also place a heavy load on the kidneys due to the high protein content, which may be a concern for individuals with pre-existing kidney conditions (Knight, E. L., et al., 2003, The impact of protein intake on renal function decline in women with normal renal function or mild renal insufficiency).

The calorie content of picanha changes based on the animal's diet and how the cut is prepared. Picanha from grain-fed cattle has the highest calorie count, at 245 calories per 100g, due to higher levels of intramuscular fat. Grass-fed picanha is leaner and has fewer calories, with 225 calories per 100g. The preparation method has the largest impact. A traditional picanha cooked with the fat cap on has an average of 235 calories per 100g, though this varies based on how much fat is rendered and consumed. Picanha with the fat cap trimmed before cooking is the lowest in calories, containing 190 calories per 100g.

The origin of picanha as a prized cut of meat is rooted in the cattle-ranching culture of Southern Brazil, particularly in the state of Rio Grande do Sul. The name "picanha" comes from the word for the picana, a pole used by ranchers in the region to herd cattle. This specific cut, known in the United States as the sirloin cap or coulotte, was not traditionally favored by European butchers who settled in Brazil, so the cut was left for the local gauchos (cowboys) to cook. The gauchos developed the classic churrasco method of preparing picanha: skewering the meat in a "C" shape with the fat cap on the outside, seasoning it generously with coarse salt, and slow-roasting it over open flames. This technique renders the fat, basting the meat as it cooks and creating an incredibly juicy and flavorful result. The popularity of picanha spread throughout Brazil with the rise of churrascarias (Brazilian steakhouses) in the mid-20th century. Restaurants like Fogo de Chão, founded in Southern Brazil in 1979, were instrumental in bringing the churrasco experience and the love for picanha to an international audience, making the cut a globally recognized symbol of Brazilian cuisine.