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High in protein, iron, and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Baked red meat (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 32.4 g of protein, 18 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
300
KCAL / 120G
Carbs
0g
· 0% DV
Protein
32.4g
· 65% DV
Fat
18g
· 23% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 44% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 6.96 g | 35% |
| Trans fat | 0.48 g | |
| Sodium | 82 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.4 g | 65% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 300 kcal |
| 1 piece (small) | 80 g | 200 kcal |
| 3 ounce (medium) | 85 g | 213 kcal |
| 100 g | 100 g | 250 kcal |
| 1 cup (diced) | 140 g | 350 kcal |
| 1 serving (medium) | 150 g | 375 kcal |
| 1 cup (shredded) | 150 g | 375 kcal |
| 1 piece (large) | 180 g | 450 kcal |
| 2 piece (double) | 240 g | 600 kcal |
| 1 serving (large) | 250 g | 625 kcal |
Calculated from 250 calories per 100 g.
The best cut for baked red meat depends on how you plan to cook it. Tender cuts such as sirloin suit quicker roasting, while chuck or brisket becomes tender with longer, covered cooking and added moisture.
Baked red meat is usually tough because the cut needs more time, the oven heat is too high, or the meat was sliced immediately. Match the cooking method to the cut, keep tougher pieces covered, and let the meat rest before carving.
Cover baked red meat when you want it to cook gently and retain moisture, especially with a tougher cut. Remove the cover near the end if you want a browned surface; leaving it uncovered throughout can dry the outside.
Season baked red meat with salt, pepper, garlic, and herbs such as rosemary or thyme. Pat the surface dry before roasting for better browning, and add a little oil if the cut is lean.
Yes, you can bake red meat straight from the refrigerator, but a very cold or thick piece may cook unevenly. Pat it dry and allow for a longer cooking time, checking doneness with a food thermometer rather than relying on color.
Yes, let baked red meat rest before slicing so its juices are less likely to run onto the cutting board. Keep it loosely covered; a large roast needs more resting time than an individual portion.
Potatoes, carrots, onions, and parsnips pair well with baked red meat because they roast in its savory drippings. Cut vegetables into similar-sized pieces, and add quick-cooking vegetables later so they do not turn mushy.
Baked red meat generally keeps for three to four days in the refrigerator when cooled promptly and stored in a sealed container. Refrigerate leftovers within two hours of cooking, and reheat only the portion you intend to eat.
Yes, baked red meat freezes well when wrapped tightly or packed in an airtight container after cooling. Freeze it in meal-sized portions, thaw it in the refrigerator, and reheat until steaming hot throughout.
Baked red meat can remain pink and still be safe, but color alone cannot confirm doneness. Use a food thermometer and follow the safe temperature for the specific cut; ground meat needs a higher temperature than an intact roast.
Vitamins
B12
2.88µg · 120% DV
B3
7.8mg · 49% DV
B6
0.54mg · 32% DV
B2
0.24mg · 18% DV
Minerals
Zinc
5.76mg · 52% DV
Selenium
22µg · 40% DV
Phosphorus
264mg · 38% DV
Iron
3.24mg · 18% DV
Potassium ⭐
396mg · 12% DV
Sodium
82mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 300 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Baked red meat is meat from animals such as cattle or sheep, cooked in the oven, often with herbs, spices and a little oil. The cut and cooking time shape the result: it may be firm enough to slice, or tender enough to pull apart, with a browned exterior and a juicy centre.
It is commonly served as a main dish with roasted vegetables, potatoes or a salad; leftovers also work well in sandwiches. It is rich in protein, iron and vitamin B12, with 27 g of protein per 100 g. For a lighter plate, choose a leaner cut, trim visible fat and serve it with plenty of vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
SATURATED
6.96g
MONOUNSATURATED
7.8g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.