1 piece (medium) of Beef (lean) (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 0 g of carbs, 25.8 g of protein, 6 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Beef (lean)?

Lean beef comes from cattle and has little visible fat. It can be sold as steaks or other whole cuts, diced for stews, or minced; the cut and cooking method make a noticeable difference to its texture.

Its savoury, full-bodied flavour works well grilled, pan-seared, or slowly cooked until tender. In many kitchens, it is served with vegetables, potatoes, or grains, while sliced steak also makes a simple salad topping. Lean beef is protein-rich and provides iron and vitamin B12, with less fat than fattier cuts. For a lighter meal, cook it with modest added oil and pair it with plenty of vegetables; avoid overcooking lean cuts, which can turn dry.

Beef (lean) Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

· 0% DV

Protein

21.5g

· 43% DV

Fat

· 6% 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 66% · Fat 34%

Beef (lean) Vitamins & Minerals

Vitamins

B12

2.5µg · 104% DV

4.8mg · 30% DV

0.38mg · 22% DV

0.19mg · 15% DV

Minerals

Zinc

5mg · 45% DV

Selenium

18µg · 33% DV

Phosphorus

180mg · 26% DV

Iron

3mg · 17% DV

How Nutritious Is Beef (lean)?

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

56/ 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.

Beef (lean) 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 Beef (lean)

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

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

Is Beef (lean) Processed?

NOVA 1

Unprocessed

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 (lean) 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 Beef (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 (lean) Fat Profile

SATURATED

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 3.8:1

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

Compare Beef (lean)

🥩vs🥩

Beef (lean) vs Ground Beef105 kcal fewer per 100 g

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Beef (lean) vs Chicken Skewer5 kcal more per 100 g

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Beef (lean) vs Sauteed Lamb85 kcal fewer per 100 g

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Beef (lean) vs Smoked Turkey35 kcal more per 100 g

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Foods Similar to Beef (lean)

🥩

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 Beef (lean)

Is lean beef healthy?

Yes, lean beef provides protein, iron and vitamin B12 while containing less fat than fattier cuts. It can fit into a balanced meal alongside vegetables and whole grains; cooking method and portion size also shape the meal.

How do you cook lean beef so it stays tender?

Match the cooking method to the cut and avoid overcooking lean beef. Quickly sear tender steaks over high heat and let them rest; cook tougher cuts slowly with liquid, which gives connective tissue time to soften.

Should you wash lean beef before cooking?

No, washing lean beef can spread bacteria through splashes onto the sink and nearby surfaces. If you want to dry the surface, use a clean paper towel, then wash your hands and clean anything the raw meat touched.

How long does raw lean beef last in the fridge?

Keep raw lean beef refrigerated at 40°F (4°C) or below and cook it within 1–2 days. Store it in a sealed container on the bottom shelf to prevent drips; cooked beef generally keeps for 3–4 days in the fridge.

Can you freeze lean beef?

Yes, lean beef freezes well when wrapped airtight to prevent freezer burn. Divide it into meal-sized portions and label the date; thaw it in the refrigerator rather than on the counter. Freezing preserves safety, though prolonged storage can affect texture and flavour.

Which cuts of lean beef are the most tender?

Tenderloin is among the most tender lean beef cuts, while top sirloin can also be tender when cooked carefully. Leaner cuts from well-used muscles are often tougher and do better with slow, moist cooking than quick grilling.

Can you marinate lean beef?

Yes, marinating lean beef adds flavour and can help soften its surface. Keep it covered in the refrigerator, not on the counter; a strongly acidic marinade left too long can make the outside mushy rather than tender.

How can you tell if lean beef has gone bad?

Discard lean beef if it smells sour or unpleasant, feels slimy, or has an unusual greenish colour. Fresh beef can be deep red, and colour alone is not a reliable spoilage test; never taste meat to check whether it is safe.

What temperature should lean beef reach when cooked?

Cook whole cuts of lean beef to an internal temperature of 145°F (63°C), then let them rest for at least 3 minutes. Ground beef should reach 160°F (71°C); check the thickest part with a food thermometer.

What is the safest way to thaw lean beef?

Thaw lean beef in a covered container in the refrigerator to keep it at a safe temperature. For faster thawing, seal it in a bag and submerge it in cold water, changing the water regularly; cook beef thawed in a microwave immediately.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026