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Beef (lean, raw) Calories
High protein, low fat, source of iron and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Beef (lean, raw) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
21.5g
· 73%
Fat
3.5g
· 27%
Fiber
0g
Beef (lean, raw) Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
4.8mg · 30% DV
B6
0.4mg · 24% DV
B2
0.18mg · 14% DV
Minerals
Zinc
5mg · 45% DV
Selenium
16µg · 29% DV
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Beef (lean, raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef (lean, raw) 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, raw) Contain Allergens?
No known major allergens
Which Diets Is Beef (lean, raw) 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, raw) Fat Profile
SATURATED
1.4g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef (lean, raw)
Beef (lean, raw) — Frequently Asked Questions
How long can raw lean beef be kept in the refrigerator?
Cook it within 1 to 2 days of purchase whenever possible. Keep it sealed on the coldest refrigerator shelf, or freeze it if you will not use it promptly.
Can lean raw beef be frozen?
Yes. Divide it into meal-sized portions and remove as much air as possible before freezing to help preserve quality; thaw it safely in the refrigerator.
Why does lean beef sometimes turn out tough and dry?
With little fat, lean beef can lose moisture quickly when overcooked. A quick high-heat sear followed by resting, or a moist cooking method, usually gives a more tender result.
Should raw beef be washed before cooking?
No. Washing can spread bacteria onto the sink and nearby surfaces; patting the meat dry with paper towel is safer. Cook it thoroughly to an appropriate internal temperature instead.
Does marinating lean beef make it tender?
Marinades with yogurt, citrus, vinegar, or wine can add flavor and soften the surface slightly, but they will not fully tenderize a thick cut. Use shorter marinating times for thin cuts and avoid leaving meat in very acidic marinades for too long.
Is lean beef better before or after a workout?
It can fit well into a balanced post-workout meal because it provides protein. Right before exercise, a large serving may feel heavy, so allow time for digestion or choose a smaller meal.
What foods pair well with lean beef?
Vitamin C-rich foods such as bell peppers, broccoli, leafy greens, or a lemon-dressed salad can support absorption of the iron in beef. Beans, whole grains, or starchy vegetables can make the meal more balanced and satisfying.
How does lean beef compare with chicken breast in everyday cooking?
Both are protein-focused choices, but beef typically has a richer flavor and is especially known for providing iron, zinc, and vitamin B12. Chicken breast has a milder taste, cooks quickly, and takes on seasonings easily.
Does eating beef automatically raise cholesterol?
No. Cholesterol levels are influenced by the overall dietary pattern, portion size, cut of meat, and cooking method rather than one food alone. Choosing lean cuts and avoiding charring are sensible habits.
Who should be cautious with lean beef?
People who have been advised to limit protein or phosphorus because of kidney disease should plan portions with a healthcare professional. Those with gout or elevated uric acid may also need to limit red meat based on individual medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.