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Beef, lean, cooked Calories
High protein, rich in iron and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Beef, lean, cooked Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
0g
· 0%
Protein
26g
· 62%
Fat
7g
· 38%
Fiber
0g
Beef, lean, cooked Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
4.9mg · 31% DV
B6
0.4mg · 24% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Selenium
17µg · 31% DV
Phosphorus
200mg · 29% DV
Iron
3mg · 17% DV
Beef, lean, cooked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef, lean, cooked 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, lean, cooked Contain Allergens?
No known major allergens
Which Diets Is Beef, lean, cooked 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, cooked Fat Profile
SATURATED
2.8g
MONOUNSATURATED
2.9g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef, lean, cooked
Beef, lean, cooked — Frequently Asked Questions
How can cooked lean beef stay tender?
Lean beef can dry out when cooked too long over high heat. Sear it briefly and rest it before slicing, or use gentle covered cooking for cuts that need more time.
Why does lean beef become tough after cooking?
With less fat, lean beef is less forgiving of overcooking. Cutting it thinly against the grain, avoiding excessive heat, and letting it rest can improve tenderness.
How long does cooked lean beef keep in the refrigerator?
When refrigerated within two hours of cooking, cooked beef generally keeps for 3 to 4 days in a sealed container. Discard it if it develops a sour smell, sticky surface, or unusual discoloration.
Can cooked lean beef be frozen?
Yes. Freeze it in airtight, meal-sized portions to make reheating easier, and thaw it in the refrigerator rather than on the counter.
Is lean beef better before or after a workout?
It can fit well after training as part of a protein-containing meal that supports muscle repair. Before exercise, a smaller serving is often more comfortable than a large meat-heavy meal because beef digests relatively slowly.
What foods pair well with lean beef?
Bell peppers, tomatoes, leafy greens, and citrus-based dressings add freshness and vitamin C, which can support iron absorption from beef. Pairing beef with potatoes, whole grains, or legumes can also make a more balanced meal.
How does lean beef compare with chicken breast?
Both provide complete protein, while beef is often chosen for nutrients such as heme iron, zinc, and vitamin B12. Chicken breast has a milder flavor and may suit lighter meals, so the best choice depends on preference and dietary variety.
Can you eat lean beef every day?
It can be included regularly, but variety still matters. Rotating red meat with fish, poultry, eggs, beans, and other protein foods helps create a broader nutrient intake.
Is lean beef useful for people with low iron?
Beef supplies heme iron, a form that is generally absorbed more readily than iron from plant foods. Suspected iron deficiency should still be confirmed and managed with a healthcare professional, since the cause matters.
Who should be cautious with lean beef?
People who have been advised to limit protein because of kidney disease should discuss serving sizes with their clinician or dietitian. Those with gout or elevated uric acid may also need individualized guidance on red meat intake.
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Nutrition data compiled from USDA FoodData Central and scientific sources.