Though there’s plenty of controversy around beef in the news and on social media — some swear by it as a power protein, while others claim it’s connected to poor health — we know that nutrition is individual and there isn’t one approach that works for everyone. Factor in all the labels on beef, like “grass fed,” “pasture raised,” and “organic,” and things get even more confusing. If you buy meat, no doubt you’ve seen that grass-fed beef often commands a higher price. Is it worth it? Here’s a look at what the labels really mean, and a guide to buying grass-fed beef online to make sure you get what you pay for.
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Why choose grass-fed beef?
“Beef is a valuable source of protein, B vitamins, iron, and zinc, supporting muscle growth, neurological function, and immune health,” says Alyssa Simpson RDN, CGN, CLT. While many assume that grass-fed beef is a healthier alternative to grain-fed, research findings are mixed. But dietitian Christiane Matey still favors grass-fed over grain-fed, especially for its flavor.
“Cows naturally roam, grazing on grass, shrubs, plants, and flowers. This makes the cows much leaner than grain-fed cattle and this diet increases healthier fats also known as omega-3 fatty acids and conjugated linoleic acid (CLA),” says Matey. “Grain-fed beef is fed corn, soy, and other grains. Typically, these grains are not organic, and they are GMO. The cattle become fat-laden faster due to the lower amount of activity and change in the diet, which increases the saturated fat composition of the cows.”
Still, you don’t have to eat grass-fed beef to be healthy. Most of us don’t buy exclusively organic vegetables and fruit, but we know the conventionally raised ones still have plenty of nutrients. The same is true for beef; if grass-fed isn’t available or doesn’t fit within your budget, that doesn’t mean the regular kind can’t be part of a healthy diet.
Related: 7 Delicious Ways to Use Lean Ground Beef
Decoding beef terms
When it comes to beef’s lingo, there are a number of different terms on labels that can make shopping confusing. The USDA has a labeling guide handbook that sets parameters for animal-raising claims (e.g., “grass-fed” and “free-range”). In order for these claims to be included on a label, farms need approval from USDA’s Food Safety and Inspection Service; but it’s usually a one-time application, with no audits or farm inspections. Here’s a cheat sheet on some of the differend claims:
- Grass-fed. In order to be considered “grass-fed,” the USDA requires ruminant animals (such as cows and sheep) be solely fed grass and forage, with the exception of milk consumed prior to weaning, and have continuous access to pasture during the growing season. According to the USDA’s definition, the term “grass-fed” would be synonymous with “100% grass-fed.”
- Grass-finished. From our research, it seems like many farms use this term for cattle that was solely fed grass and forage for its entire lifetime (i.e., 100% grass-fed), but the USDA defines “grass-finished” as meaning that the cow could have been fed grain in between weaning and grass-finishing.
- Pasture-raised. You might envision “pasture-raised” to mean that a cow grazed in an idyllic green pasture all its life, but that isn’t necessarily the case. Instead, the USDA loosely defines “pasture-raised” as livestock that had continuous outdoor access for a significant portion of their lives. It does not specify the duration of time outdoors or the quality of land. The term also does not address antibiotics or hormones used or the type of feed given indoors.
- Free-range. In order to be labeled “free range,” the USDA requires the cattle to have continuous outdoor access for more than 51% of their lives. Like “pasture-raised,” the term “free-range” does not address antibiotics, hormones, or type of feed.
- Organic. Unlike the other labels, the “certified organic” label requires an annual in-person government inspection to ensure that the standards are met. According to the USDA, the organic stamp is given to beef where the farms accommodated the health and natural behavior of their animals year-round. For instance, the cattle must be raised on organic land, not fed hormones or antibiotics, and fed organic feed. While the certified organic label is important, it doesn’t necessarily mean that the cattle ate grass its entire life. Beef from a cow that was fed organic grain would still be considered “certified organic.” In other words, organic doesn’t translate to 100% grass-fed.
Related: Smart Shopping: Free Range vs. Pasture Raised Eggs
Make shopping easier
Fortunately, there are a number of third party associations that help identify reputable beef brands. Rather than memorizing or looking up all the various classifications for beef, you may find it simpler to seek out one of these third-party certifications on the label. For instance, the American Grassfed Association, Certified Grassfed, and Food Alliance all have rigorous requirements around the cows and their feed (e.g., raised on pasture, not fed GMOs or grain, and never received hormones or antibiotics). There’s also the USDA Process Verified seal, which means the producer submitted to a special inspection by the Agricultural Marketing Service.
Where to buy grass-fed beef online
If there’s a farm nearby you can support, or vendors at your local farmers market who sell meat, those are great ways to get high-quality meat. There are also several good sources online, which deliver right to your door.
1. Alderspring Ranch
The Elzinga family raises and produces grass-fed certified organic beef on their Idaho-based Alderspring Ranch. “We start with being certified and inspected organic, and then go beyond the requirements of organic certification,” says Caryl Elzinga. Alderspring’s cattle eat only diverse pasture grasses and wildflowers and are “never in a feedlot or confinement of any kind.” Alderspring Ranch also offers lamb, pork, and dairy products.
2. Butcherbox
ButcherBox is a subscription service that curates boxes with various cuts of grass-fed beef, mostly from Australia, where they have higher animal welfare standards. Their beef is also all antibiotic- and hormone-free. Along with beef, ButcherBox offers high-quality pork, poultry, and seafood.
3. Good Chop
A subscription service that sources beef exclusively from US-based independent farms and ranchers, GoodChop sells antibiotic- and hormone-free beef. You can select 100% grass-fed cuts where cattle have continuous access to pasture during the growing season. GoodChop also offers pork, poultry, and seafood.
4. Heartstone Farm
Based in Maine, Heartstone Farm is located on 500 acres of woods, streams, and pastures. They offer a subscription service, but you can also purchase meat a la carte. Along with 100% grass-fed, antibiotic- and hormone-free beef, they sell poultry and pork.
5. U.S. Wellness Meats
With four founding cattle farms in the northeast corner of Missouri and Western Illinois and a few small partner farms, U.S. Wellness Meats offers 100% grass-fed, antibiotic- and hormone-free beef. They also sell lamb, bison, seafood, poultry, broths, animal fats like beef tallow and pork lard, bones, and organ meats.
6. Walden Local Meat
For those who live in the Northeast (Portland, Maine to central New Jersey), Walden Local Meat is a subscription service that delivers locally sourced beef and other meats. The company only works with farms that are 100% grass fed and finished, and never administer antibiotics or hormones. They also offer lamb, pork, poultry, and seafood, along with organ meats and bones.
7. White Oak Pastures
Based in Georgia, White Oak Pastures’ cattle are Certified Grass Fed by the American Grassfed Association, and Certified Humane and Certified EOV by the Savory Institute. Along with beef, White Oak Pastures sells poultry, lamb, pork, rabbit, trout, broth, and gourmet ground meat blends.
Read next: The Next Big Food Trend Is Regenerative Meat — Here’s What That Means
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