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Head to the meat section of your supermarket, and you’ll likely notice a variety of different labels on the packaging: All-natural. Free-range. Pasture-raised. The precise meaning of these terms can get a little murky. Some require strict adherence to guidelines, such as the USDA Organic seal. Others are little more than marketing terms used to appeal to consumers.
The term “grass-fed” can be particularly confusing. Demand for grass-fed meat has grown, as consumers have become increasingly interested in where their food comes from, how animals are raised, and what it all means for their health.
But what’s the real difference between grass-fed and conventionally raised beef? We spoke to industry experts to get a better understanding of this term and what it means for your health and your wallet.
What is grass-fed beef?
It means the cow ate grass—but all cows will eat grass, hay, or forage for a big bulk of their lives. “All of our bovine species need forage in their diet or they will die, and so the phrase ‘grass-fed’ is a little silly, because every single one of our cattle on this planet needs forage in their diet,” says Sierra Anthony, M.S., a meat scientist, butcher, and owner of Butcher Solutions LLC in Three Forks, MT.
The question is how much of their diet is grass as opposed to grain. There’s inconsistency, even in the beef world, about the terms “grass-fed” and “grass-finished.” Some experts and websites define “grass-fed” as beef that comes from cows that have grazed on 100% grass for their entire lifespan after they’ve been weaned.
Other pros and organizations use the term “grass-finished” to mean the same thing.
Still, others use “grass-finished” for cows that are fed an exclusively grass diet specifically during the last few months of their life when a cow is being fattened up. Until the 1940s, most beef was “finished” with grass, but this changed in the 1950s with a push for more efficient beef production. The vast majority of cattle in the U.S. are now grain-finished on feedlots, which adds more fat.
The beef industry’s main organization, the Beef Checkoff (a.k.a. the “Beef: It’s What’s for Dinner” group), uses “grass-fed” and “grass-finished” interchangeably on its website, citing that “grass-fed” is simply the more familiar and commonly used term.
Previously, the U.S. Department of Agriculture’s Agricultural Marketing Service (AMS) followed these clear guidelines: In order to use “grass-fed” on meat labels, the animal had to eat only grass, legumes, and grass-based forage after weaning. But in 2016, the AMS announced it would no longer be regulating the definition of “grass-fed.” Beef producers can still voluntarily opt to meet those standards so they can put an official USDA-certified label on their products.
That means it’s largely in the hands of beef producers to label their meat accurately and clearly. It also means consumers shopping for grass-fed beef need to do more research into the product they’re buying if they want reassurance.
“We know that consumers recognize the words ‘grass-fed,’ and so that's the easier and quicker way to market products,” says Anthony. “But if you dive a little bit deeper into the packaging, into the website, or reach out [to the producer], you can find out if those animals have truly spent their whole lives on grass or if their diet was supplemented with grains.”
Differences between grass-fed and grain-fed beef
You may have some preconceptions about grass-fed beef, which tends to have a “health halo” around it—a public perception that it’s far healthier than grain-fed beef, says Beth Stark, R.D.N., L.D.N., a registered dietitian nutritionist and director of nutrition outreach for the Pennsylvania Beef Council.
The truth isn’t as straightforward. Nevertheless, there are some differences between grass-fed beef and grain-fed beef related to flavor, nutrition, and environmental impact.
Some may find that grass-fed beef tends to taste more, well, grassy. Beef that’s 100% grass-fed is leaner than grain-fed beef. Depending on your taste preference and nutritional goals, that could be a positive or a negative attribute. Some may want a well-marbled, decadent steak. More fat means you’re less likely to overcook it, says Anthony. People watching their saturated-fat content, however, may gravitate toward leaner meat.
However, fat content is also largely dependent on the cut of beef. “Animals put on fat from the front to the back,” Anthony says. “If you're looking at a cut diagram of a beef carcass, you can be assured that any cut that's coming from a hindquarter of that carcass is going to be considered a lean cut.”
All red meat is rich in protein, zinc, iron, B vitamins, and other nutrients. Grass-fed beef contains more phytochemicals, powerful plant compounds with anti-inflammatory and antioxidant benefits. Grass-fed beef contains more stearic acid, a type of fatty acid that does not increase cholesterol, and more omega-3 fatty acids than grain-fed beef. But grain-fed beef contains higher levels of healthy monounsaturated fats (MUFAs), which can help to lower cholesterol.
“The reason that we produce both [types of] beef is because in different parts of the country, depending on land availability, one may be more sustainable in that region,” says Anthony. “The second reason is because we know that our consumers have a variety of preferences. Some folks prefer the buttery taste of grain-finished beef. Other people prefer the leanness of grass-finished.”
How the cost of beef is affected
Generally, grass-fed beef is more expensive than grain-fed beef, for a few reasons. “It’s definitely the marketing and the health halo aspect of that labeling on the package,” says Stark. “In general, a grass-fed animal takes longer to reach market weight, so it may be older and been cared for however much longer it takes. That may be passed on to the shopper.”
Whether you’re opting for grass- or grain-fed beef, choosing certain cuts over others can save you money.
- If you can afford it, have the freezer space, and don’t mind doing some of your own cutting, buy beef in bulk at a warehouse club like Costco. “The price might be $200, which is kind of a shock, but from that you might get two Delmonicos, six Denver steaks, four country-style ribs, and two chuck roasts,” says Anthony. “That’s maybe eight meals for a family of four,” or about $25 per meal.
- Another bulk option: Purchase whole, halves, or quarters directly from a local farmer, and split the haul (and cost) with family or friends. The price per pound is often much cheaper, says Anthony.
- Mind your meat portions. “Stick to an appropriate portion size, which is a 3-ounce cooked portion per meal, balancing with the whole grains, fruits, vegetables, and healthy fats,” says Stark.
- Try chuck roast or London broil. Both can be cooked once for use in multiple meals, but they require more time to get tasty. Chuck roasts need slow-cooking and London broils need marinating for several hours to make them tender. “If you've got the time and the energy to play with your beef a bit, you can score big time on some of the more economical cuts,” says Anthony.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
