1 piece (medium) of Lean Meat (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 3.6 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Lean Meat?

Lean meat refers to cuts with little visible fat rather than to one particular animal. Beef and lamb offer familiar examples, though the exact cut and flavour vary. Its firm, close-grained texture suits grilling, roasting, quick pan-cooking or adding to stews. It is served in many ways around the world, from a simple plate with vegetables or potatoes to sliced meat in sandwiches and wraps.

It is a protein-rich choice that is relatively low in fat: 100 g provides 22 g of protein and 3 g of fat. Because lean cuts can dry out if cooked for too long, use a hot pan or grill and avoid overcooking. Pair it with vegetables and a satisfying grain or potato for an easy meal.

Lean Meat Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 0% DV

Protein

22g

· 44% DV

Fat

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 77% · Fat 23%

Lean Meat Vitamins & Minerals

Vitamins

B12

2µg · 83% DV

5.5mg · 34% DV

0.5mg · 29% DV

0.8mg · 16% DV

Minerals

Zinc

4mg · 36% DV

Phosphorus

190mg · 27% DV

Selenium

12µg · 22% DV

Iron

2mg · 11% DV

How Nutritious Is Lean Meat?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

58/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Lean Meat Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lean Meat

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lean Meat Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Lean Meat Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lean Meat Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Lean Meat Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.2g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 1.6:1

Below the ideal 4:1 — a good omega balance.

Compare Lean Meat

🥩vs🥩

Lean Meat vs Ground Beef130 kcal fewer per 100 g

→🥩vs🍢

Lean Meat vs Chicken Skewer20 kcal fewer per 100 g

→🥩vs🥩

Lean Meat vs Sauteed Lamb110 kcal fewer per 100 g

→🥩vs🍗

Lean Meat vs Smoked Turkey10 kcal more per 100 g

→

Foods Similar to Lean Meat

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Lean Meat

How do you keep lean meat from drying out when cooking it?

Cook lean meat for less time than a fattier cut, and avoid leaving it over high heat. Sear it briefly, finish it gently if needed, then let it rest before slicing so its juices are less likely to run out.

Which cuts are considered lean meat?

Tenderloin, eye of round, and top sirloin are examples of relatively lean beef cuts. The exact fat content varies by cut and trimming, so ask the butcher for a lean cut suited to your cooking method.

Should you marinate lean meat before cooking?

Yes, marinating can add flavor to lean meat, which has less fat to contribute richness. Use oil, herbs, and spices, and keep the meat refrigerated while it marinates; very acidic marinades can affect its texture if left too long.

Why does lean meat become tough?

Lean meat often turns tough when it is overcooked, because it has less fat to help keep it moist. Slice it across the grain after cooking, and choose a suitable method: quick, hot cooking for tender cuts and slower cooking for tougher ones.

Do you need to wash lean meat before cooking?

No, do not wash raw lean meat; splashing water can spread bacteria around the sink and nearby surfaces. Cook the meat instead, then wash your hands and clean any utensils or boards that touched it.

How long does raw lean meat last in the refrigerator?

Keep raw lean meat covered on the lowest shelf of the refrigerator so its juices cannot drip onto other food, and cook it promptly. Store cooked meat separately in a covered container and refrigerate it rather than leaving it at room temperature.

Can you freeze lean meat without ruining its texture?

Yes, lean meat freezes well when wrapped tightly to limit air exposure. Freeze it in meal-sized portions, then thaw it in the refrigerator before cooking; freezing and thawing can change texture slightly, but careful wrapping helps prevent freezer burn.

Should you trim the visible fat off lean meat?

No, trimming is not necessary; remove visible fat if you prefer a leaner result. Leaving a little on can help protect the meat from drying during cooking, especially when grilling or pan-searing.

Is lean meat better grilled or pan-fried?

Either method works for lean meat. Grill or pan-sear tender, thinner pieces quickly, while thicker cuts benefit from gentler cooking after searing. Avoid cooking by time alone: the cut’s thickness and shape affect how quickly it cooks.

How can you make lean meat tender without adding much fat?

Choose a naturally tender cut, slice it across the grain, and avoid overcooking it. For a tougher cut, use a slow-cooking method with a little broth or water; this softens the meat without needing extra cooking fat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026