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Beef (red meat) Calories
High in protein, iron, and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Beef (red meat) Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0%
Protein
26g
· 40%
Fat
17g
· 60%
Fiber
0g
Beef (red meat) Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
4.5mg · 28% DV
B6
0.4mg · 24% DV
B2
0.17mg · 13% DV
Minerals
Zinc
5mg · 45% DV
Phosphorus
190mg · 27% DV
Selenium
13µg · 24% DV
Iron
3mg · 17% DV
Beef (red meat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef (red meat) 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 (red meat) Contain Allergens?
No known major allergens
Which Diets Is Beef (red meat) 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 (red meat) Fat Profile
SATURATED
7g
MONOUNSATURATED
7.5g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef (red meat)
Beef (red meat) — Frequently Asked Questions
Does marinating beef actually make it more tender?
Yes, a marinade can help somewhat, especially if it contains salt, yogurt, vinegar, or lemon juice. But tenderness depends even more on the cut, resting time, and not overcooking it.
Why does beef turn tough when cooked?
The most common reason is cooking it too long or over very high heat. Leaner cuts dry out faster, while tougher cuts need slow cooking to break down connective tissue.
Should raw beef be washed before cooking?
No. Washing raw beef can spread bacteria around the sink and kitchen surfaces; proper cooking and careful cleaning are safer.
How long does beef keep in the fridge?
Raw beef is best cooked fairly soon after purchase, especially once opened. Cooked beef should be refrigerated in a sealed container and eaten within a few days.
Can beef be frozen?
Yes, beef freezes well if wrapped tightly to limit air exposure. Freezing it in meal-sized portions helps preserve quality and makes thawing easier.
Is beef better before or after a workout?
Beef often fits better after training because it provides protein for recovery. Before a workout, it may feel heavy for some people, especially in larger portions or fattier cuts.
What foods go well with beef for a more balanced meal?
Vegetables, beans, whole grains, and salads pair well with beef and make the meal more balanced. Vitamin C-rich foods such as peppers or tomatoes can also help with iron absorption.
Is beef a better choice than chicken?
It depends on what you want from the meal. Beef is often valued for iron and vitamin B12, while chicken can be a lighter option depending on the cut and cooking method.
Do you need to eat beef every day to get enough protein or iron?
No. Protein and iron can come from a variety of foods, so beef is one option rather than a requirement.
Who should be more careful with beef?
People who need to limit saturated fat may want to choose leaner cuts and watch portion size. Raw or undercooked beef is also riskier for pregnant people, older adults, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.