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Beef Loin Calories
High in protein, iron, and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Beef Loin Nutrition Facts
Selected: 100 g
195
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 40%
Fat
13.5g
· 60%
Fiber
0g
Beef Loin Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B6
0.5mg · 29% DV
B3
4.5mg · 28% DV
B2
0.18mg · 14% DV
Minerals
Zinc
4mg · 36% DV
Selenium
16µg · 29% DV
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Beef Loin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef Loin 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 Loin Contain Allergens?
No known major allergens
Which Diets Is Beef Loin 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 Loin Fat Profile
SATURATED
5.2g
MONOUNSATURATED
6.2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef Loin
Beef Loin — Frequently Asked Questions
What’s the best way to cook beef loin without making it tough?
Beef loin is naturally fairly tender, so high heat for a short time usually works best. Overcooking can dry it out and make the texture firmer.
Does marinating beef loin change its nutrition?
Marinating mainly affects flavor and surface texture rather than the meat’s core protein and fat content. However, sugary or oily marinades can change the nutrition of the overall meal.
How long does raw beef loin keep in the fridge?
Raw beef loin is best cooked within 1–2 days of refrigeration for freshness and food safety. Once cooked, it usually keeps for a few days in a sealed container.
Can beef loin be frozen?
Yes, beef loin freezes well. Wrap it tightly to limit freezer burn, and thaw it in the refrigerator rather than at room temperature.
Is beef loin better before or after a workout?
After training is often the more practical choice because it provides protein for recovery. Before exercise, a large or fatty portion may feel heavy for some people.
What foods pair well with beef loin?
It works well with vegetables, salads, mushrooms, potatoes, or whole grains depending on your meal style. Pairing it with vitamin C-rich vegetables may also help support iron absorption from the meal.
How does beef loin compare with ribeye?
Beef loin is often leaner and a bit less rich than ribeye, while ribeye usually has more marbling and a juicier, fattier mouthfeel. The better choice depends on whether you want a lighter cut or a richer one.
Is it okay to eat beef loin every day?
It can fit into a diet, but relying on one protein source every day is not ideal for variety. Rotating with fish, eggs, legumes, and poultry can help create a more balanced eating pattern.
Should beef loin be washed before cooking?
No, washing raw beef is not recommended. It can spread bacteria through splashing, while proper cooking and clean kitchen handling are the safer approach.
Who should be careful with beef loin?
People who have been advised to limit saturated fat or red meat should watch portion size and frequency. Anyone at higher risk from foodborne illness should avoid undercooked beef and choose thoroughly cooked portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.