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Beef, Boiled, Lean Calories
High protein, low fat, source of iron and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Beef, Boiled, Lean Nutrition Facts
Selected: 100 g
133
KCAL / 100G
Carbs
0g
· 0%
Protein
26g
· 77%
Fat
3.5g
· 23%
Fiber
0g
Beef, Boiled, Lean Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
4.6mg · 29% DV
B6
0.36mg · 21% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Selenium
17µg · 31% DV
Phosphorus
210mg · 30% DV
Iron
3mg · 17% DV
Beef, Boiled, Lean Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef, Boiled, Lean 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 Beef, Boiled, Lean Contain Allergens?
No known major allergens
Which Diets Is Beef, Boiled, Lean 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
Beef, Boiled, Lean Fat Profile
SATURATED
1.3g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef, Boiled, Lean
Beef, Boiled, Lean — Frequently Asked Questions
How do you keep lean boiled beef tender?
Avoid a hard, rolling boil; cook it at a gentle simmer instead. Letting the meat rest briefly after cooking also helps it retain moisture.
Why does boiled lean beef become tough?
It commonly turns tough when cooked too hot or for too long. Cuts with more connective tissue need slow, gentle cooking rather than a short high-heat boil.
When should salt be added to boiled lean beef?
Adding salt toward the end of cooking makes it easier to control seasoning. The common belief that salt alone makes meat tough is not strongly supported; temperature and cooking time matter more.
Which vegetables pair well with boiled lean beef?
Carrots, celery, zucchini, mushrooms, broccoli, and green beans work especially well. Bell peppers, parsley, or a lemony salad can also support absorption of iron from the meat because they provide vitamin C.
Is boiled lean beef better before or after a workout?
It can fit well into a post-workout meal because it provides protein for muscle repair. Before training, keep the serving moderate and allow enough time for digestion.
Is it too heavy to eat boiled lean beef at night?
That depends on portion size, side dishes, and your own digestion. Lean boiled beef may feel lighter than fried or fatty meat, but a large late meal can still worsen reflux or indigestion.
How long does cooked lean boiled beef keep in the refrigerator?
Refrigerate it in a sealed container within two hours of cooking and use it within 3 to 4 days. Discard it if it develops an off smell, unusual color, or slimy texture.
Can boiled lean beef be frozen?
Yes. Divide it into meal-sized portions and freeze in airtight containers or freezer bags; thaw it in the refrigerator rather than at room temperature.
Is the cooking broth worth using?
Yes, the broth contains flavor compounds released during cooking and can be used in soups, grains, or vegetable dishes. Chill it first and remove the solidified fat from the surface if you want a lighter broth.
Does having high cholesterol mean you must avoid lean beef completely?
Not necessarily; overall eating patterns, serving size, and how often it is eaten matter. People with high cholesterol or cardiovascular disease should discuss an appropriate intake pattern with their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.