Wagyu beef isn't just prized for its exceptional marbling, rich taste, and delicate texture; it's also remarkably beneficial for your health. The exacting care of the cattle, their specialized diet, and the resulting fat content all contribute to a cut of beef that's packed with unique nutrients difficult to get in regular cuts of beef.
Wagyu beef requires the utmost care and attention, leading to a healthier choice in beef. Japanese cattle like Japanese brown and Japanese black breeds produce meat that is rich in health benefits. Similar to that, American Wagyu from companies like Booth Creek offer American Wagyu beef that far exceeds the taste, health benefits, and marbling of regular beef.
Aside from exceptional taste, Wagyu beef from both Japan and America offers health benefits thanks to its intramuscular fat composition, which provides nutrients and fats that are necessary for a healthy diet. Here's what makes Wagyu beef so healthy.
What is the Nutritional Value of Wagyu Beef?
Red meat is widely recognized as an excellent source of protein, but its nutritional benefits extend far beyond that. Beef, for instance, also provides beneficial monounsaturated fats and essential fatty acids, both crucial for supporting heart and brain health.
As the quality of meat increases, such as with Angus or Japanese Wagyu beef, its nutritional value tends to improve. Wagyu, in particular, is renowned for its exceptional marbling (high intramuscular fat content), which significantly enhances its nutritional profile.
Here is the nutritional distribution of a 3.5 oz cut of Wagyu:
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Total Fat: 28-35g
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Saturated Fat: 10-13g
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Monounsaturated Fats: 14-17g
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Polyunsaturated Fats: 1-2g
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Omega 3 fatty acids: ~120mg
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Omega 6 fatty acids: ~400mg
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Cholesterol levels: 60-80mg
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Protein: 19-22g
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Iron: 2-2.5mg
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Vitamin B12: 2-3mcg
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Sodium: 50-60mg
Now let's compare that to USDA choice red meat:
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Total Fat: 18-22g
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Saturated Fat: 7-9g
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Monounsaturated Fats: 6-9g
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Polyunsaturated Fats: 0.5-1g
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Omega 3 fatty acids: ~20-30mg
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Omega 6 fatty acids: ~250-300mg
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Cholesterol levels: 70-90mg
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Protein: 23-27g
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Iron: 2.5-3mg
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Vitamin B12: 2-3mcg
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Sodium: 50-65mg
Here's a breakdown of what those nutritional values mean for your health.
Health Benefits of Wagyu in a Balanced Diet
The health benefits of Wagyu meat are primarily attributed to its unique fat content.. Wagyu provides Iron and Vitamin B12, but the real benefits lie in its ability to have more monounsaturated fats.
Impurities are carried mostly in the fat, so when an animal is given a healthy diet free of toxins, the fat is less likely to include any impurities. This means those impurities won't be carried into your body.
This contrasts with beef sourced from conventionally raised cows, whose stressful environments and unnatural grain diets lead to undesirable impurities being absorbed into their fat, and subsequently, into your body.
Essential Fatty Acids and Fat Composition
Polyunsaturated fatty acids are not produced by the body and therefore must be consumed to provide benefits that lead to better heart, brain, and eye health as well as inflammation prevention. The two main types of fatty acids are Omega 3s and Omega 6s.
Omega 3 Fatty Acids
Omega 3 fatty acids include ALA (Alpha-linolenic acid), EPA (eicosapentaenoic acid), DHA (Docosahezaenoic acid). Although these fatty acids are most commonly found in marine life and some plant life, they can still be found in grass-fed cows, and are stored in their fat.
Since Wagyu beef has a higher fat content, Wagyu cattle are more likely to contain substantially higher levels of Omega 3 fatty acids compared to other cattle. These fatty acids are connected to better heart health and are known for reducing inflammation.
Omega 6 Fatty Acids
Omega 6 fatty acids include LA (Linoleic acid), AA (Arachidonic acid), and CLA (Conjugated linoleic acid). Linoleic acid is a common fatty acid, but conjugate linoleic acid is a special type of omega-6 that has higher concentrations found in wagyu beef.
These fatty acids contribute to reducing inflammation, proper skin and cell functions, and immune support. Conjugated linoleic acid is believed to be connected to cancer prevention and fat metabolism as well.
Intramuscular Fat and Saturated Fat
Wagyu beef is graded based on marbling, or its intramuscular fat composition. While all beef contains variations of fat, Wagyu, especially Japanese A5 Wagyu and our BC40, has a much higher concentration of marbling that is extensively and finely dispersed within Wagyu intramuscular fat.
Most people associate animal fat with unhealthy saturated fat. While it’s true that excessive saturated fat can raise LDL (bad) cholesterol, Wagyu has a significantly higher proportion of monounsaturated fatty acids (MUFA) compared to USDA Choice beef. Wagyu fat is roughly 50–60% MUFA, with oleic acid, the same heart-healthy fat found in olive oil, making up a large part of it.
In comparison, USDA Choice beef tends to have more saturated fat and less oleic acid. This is why is tends to be firmer compared to the silky, buttery mouthfeel and rich taste of Wagyu. Having less saturated fat compared to monounsaturated fats means Wagyu can help in balancing cholesterol levels.
Vaccenic acid, another monounsaturated fatty acid, is a naturally occurring trans fat found in dairy and grass-fed beef. This fatty acid is believed to help lower LDL cholesterol levels. With more intramuscular fat, Wagyu has more vaccenic acid. It also has Stearic acid, a beneficial saturated fatty acid found in beef fat, which, at the right amounts, can lend to heart health benefits.
High-Quality Protein for Muscle Health and Metabolic Support
Due to its higher proportion of fat to tissue, Wagyu beef typically has less protein than USDA choice beef, but is still an excellent source of high-quality protein, an essential nutrient for the body’s growth, repair, and maintenance processes.
Composed of essential amino acids, protein serves as the building material for muscle tissue, vital enzymes, regulatory hormones, and a strong immune system.Proper protein consumption is necessary to preserve muscle mass, support recovery after physical activity, and maintain a healthy metabolism.
Although it has less protein than USDA choice beef, Wagyu has a higher quality protein. It provides all nine essential amino acids in the optimal ratios required by the human body, making it a “complete protein.” This is especially beneficial for individuals with higher protein needs, such as athletes, older adults experiencing age-related muscle loss (sarcopenia), or those recovering from injury.
Because of its marbling and tenderness, Wagyu's protein is more bioavailable. It makes it easier to digest, making it easier for the body to absorb the necessary amino acids compared to leaner, tougher cuts of meat. This makes it a beneficial choice for those who may have digestive issues.
When consumed mindfully and in moderation, Wagyu offers a potent combination of nutritional value and superior digestibility, making it a standout option for protein sources.
Wagyu Increases HDLS and Balances Cholesterol Levels
HDL cholesterol is often referred to as "good" cholesterol because it plays a vital role in transporting excess cholesterol from the bloodstream to the liver, where it can be processed and eliminated from the body. Higher levels of HDL are associated with a reduced risk of cardiovascular disease, as HDL actively helps clear arterial plaque and reduces inflammation within the vascular system.
Wagyu beef has a high content of monounsaturated fats in contrast to saturated fats, which are long believed to contribute to higher LDL or "bad" cholesterol. Monounsaturated fats have been shown to elevate HDL levels and may help lower or stabilize LDL levels when consumed as part of a balanced diet.
Cardiovascular Health
Wagyu beef offers unique cardiovascular benefits due to its exceptional fat profile. The key is, once again, in its levels of monounsaturated fats which support heart health by improving cholesterol balance, reducing inflammation, and enhancing blood vessel function.
Monounsaturated fats are known to help lower LDL ("bad") cholesterol while increasing HDL ("good") cholesterol, a combination that protects against heart disease.
Additionally, Wagyu’s favorable ratio of omega-3 to omega-6 fatty acids contributes to reduced systemic inflammation, a key factor in the development of atherosclerosis and other cardiovascular conditions. When consumed as part of a balanced diet, Wagyu beef can be a nourishing choice that not only satisfies taste but also aligns with long-term heart health.
Testosterone Production
Wagyu beef can play a supportive role in healthy testosterone production due to its rich content of essential nutrients. It provides high-quality protein and healthy fats, both of which are critical for hormone synthesis. It also contains key micronutrients like zinc, iron, and B vitamins.
Zinc is a crucial micronutrient for testosterone production because it prevents testosterone from turning into estrogen. Creatine is also present in Wagyu, which is not only important for muscle and brain development but also increases DHT, an androgen hormone that is crucial in the development of multiple functions and growth associated with the male body.
Combined with Wagyu's superior nutrient density and bioavailability, these elements make it a valuable addition to a diet aimed at supporting hormonal health and male vitality.
Superior Quality Ground Beef
Wagyu beef produces ground beef of significantly higher quality compared to conventional cattle breeds, primarily due to its exceptional marbling and fat composition. When ground, the intramuscular fat integrates evenly throughout the meat, resulting in a richer flavor, smoother texture, and juicier consistency.
Unlike leaner ground beef, which can dry out during cooking, ground Wagyu retains moisture and delivers a more tender, buttery mouthfeel, even when cooked to higher temperatures. This makes it great for ground beef recipes like burgers and meatballs where texture and flavor are essential.
Because the fat in Wagyu beef is rich in monounsaturated fats, ground beef made from it will also have more health benefits than that of ground beef from other cows.
Is Wagyu Beef Healthy for Keto & Paleo Diets?
Wagyu beef is exceptionally well-suited for both ketogenic (keto) and Paleolithic (paleo) diets due to its higher fat content, rich nutrient profile, and absence of additives or processed ingredients. Since these diets emphasize whole, nutrient-dense foods and rely heavily on animal proteins and healthy fats to fuel the body, Wagyu serves as a natural fit.
For individuals following a keto diet, which requires a high intake of fats and minimal carbohydrates, Wagyu’s abundant marbling provides a premium source of monounsaturated fats. These fats not only help meet daily macronutrient goals but also support sustained energy levels and metabolic flexibility. Unlike conventional lean meats, Wagyu beef can help keto dieters stay in a state of ketosis more effectively without relying on added oils or fats.
For paleo practitioners, the focus is on whole foods that resemble what early humans might have consumed. Wagyu beef, especially when pasture-raised and free of artificial hormones or antibiotics, meets these requirements. It delivers complete protein, essential amino acids, and important micronutrients like iron, zinc, and B vitamins, which are critical for muscle function, energy production, and immune health.
In both diets, Wagyu offers a clean, satiating protein option that supports hormonal balance, muscle maintenance, and long-lasting satiety. This makes it ideal for both diets.
What Makes Booth Creek Unique
Booth Creek Wagyu crossbreeds Black Angus Cattle with Fullblood Wagyu Cattle to produce its American Wagyu. We treat our cows well and ensure a healthy diet which results in a healthier cut of beef loaded with necessary nutrients.
We are involved in the process from beginning to end and all of our facilities are within a 30-mile radius of each other, ensuring full control and oversight of our processes. Explore our diverse set of cuts and marbling options on our website. We deliver across the entire U.S. packing our meat with dried ice to ensure optimal freshness within 3 business days.
Conclusion
Adding high-quality beef to your diet has profound health benefits, especially when it comes to your heart and brain. American Wagyu, like from Booth Creek, is a great way to support your health and a solely American business.