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Lean raw beef steak Calories
High protein, zero carb, rich in iron and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean raw beef steak (150 g) has 209 calories. That works out to 139 calories per 100 g. It contains 0 g of carbs, 32.1 g of protein, 7.7 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean raw beef steak Nutrition Facts
Selected: 1 piece (medium) · 150 g
209
KCAL / 150G
Carbs
0g
· 0% DV
Protein
32.1g
· 64% DV
Fat
7.7g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 65% · Fat 35%
Lean raw beef steak nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.27 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.1 g | 64% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Lean raw beef steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 209 kcal |
| ½ piece (half) | 75 g | 104 kcal |
| 1 serving (thin) | 85 g | 118 kcal |
| 100 g | 100 g | 139 kcal |
| 1 piece (small) | 100 g | 139 kcal |
| 1 cup (shredded) | 120 g | 167 kcal |
| 1 cup (diced) | 140 g | 195 kcal |
| 1 serving (thick) | 180 g | 250 kcal |
| 1 piece (large) | 220 g | 306 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Lean raw beef steak
How do you cook a lean raw beef steak without drying it out?
Cook a lean raw beef steak over high heat for a short time, then let it rest before slicing. Because it has little fat to keep it moist, prolonged cooking can make it tough and dry. Cut across the muscle fibres for a more tender bite.
Which cuts are best for a lean raw beef steak?
Tenderloin, top sirloin and eye of round can all be sold as lean raw beef steak, but they differ in tenderness. Tenderloin is naturally tender; round cuts are leaner and firmer, so they benefit from thin slicing or a quick marinade.
How do you grill a lean raw beef steak?
Pat the lean raw beef steak dry, season it, and grill it over a hot, clean grate. Turn it with tongs rather than piercing it, and use a meat thermometer to check doneness. Rest the steak before cutting so its juices settle.
How long does lean raw beef steak last in the fridge?
Lean raw beef steak generally keeps for 3–5 days in a refrigerator at 40°F (4°C) or colder. Store it in a sealed container on the bottom shelf to prevent drips from reaching other foods, and discard it if it smells off or feels slimy.
Can you freeze lean raw beef steak?
Yes, lean raw beef steak freezes well. Wrap it tightly or seal it in a freezer bag, removing as much air as possible to prevent freezer burn. Thaw it in the refrigerator, not on the counter, and cook it soon after thawing.
Should you wash lean raw beef steak before cooking it?
No, do not wash lean raw beef steak. Rinsing does not remove harmful bacteria and can splash them onto the sink, counters and nearby food. Pat the surface dry with a paper towel instead, then wash your hands and any utensils that touched the meat.
Is lean raw beef steak safe to eat rare?
Rare lean raw beef steak carries a higher risk of foodborne illness than steak cooked thoroughly. Harmful bacteria can be present on the meat, and appearance alone cannot show whether it is safe. A thermometer is the most reliable way to check doneness.
How can you make a lean raw beef steak more tender?
To tenderize lean raw beef steak, use a meat mallet gently or marinate it briefly with oil and seasonings. Slice the cooked steak across the grain. Avoid leaving it for a long time in a strongly acidic marinade, which can make the surface mushy.
What temperature should lean raw beef steak reach?
For food safety, cook lean raw beef steak to an internal temperature of 145°F (63°C), then let it rest for at least three minutes. Check the thickest part with a food thermometer; colour alone is not a reliable measure of doneness.
How long do cooked lean beef steak leftovers keep?
Cooked lean beef steak leftovers generally keep for 3–4 days in the refrigerator when stored in a covered container. Refrigerate them promptly rather than leaving them at room temperature, and reheat until steaming hot throughout.
Lean raw beef steak Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
B3
8.7mg · 54% DV
B6
0.63mg · 37% DV
B2
0.27mg · 21% DV
Minerals
Zinc
6.3mg · 57% DV
Selenium
27µg · 49% DV
Phosphorus
285mg · 41% DV
Iron
3.6mg · 20% DV
Potassium ⭐
477mg · 14% DV
Sodium
83mg · 4% DV
Lean raw beef steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean raw beef steak
To burn the 209 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lean raw beef steak?
Lean raw beef steak is an uncooked cut of beef with relatively little visible fat, intended to be prepared before eating. Its tenderness and texture vary with the cut; it may be sold whole or sliced into portions for cooking.
In the places where steak is commonly eaten, it is usually pan-seared, grilled or broiled, then served with vegetables, salad or potatoes. It is protein-rich and contains no carbohydrates; the nutrition table lists 21.4 g of protein per 100 g. For a lighter meal, cook it with little added oil and pair it with vegetables. Keep raw meat separate from ready-to-eat foods and cook it before serving.
How Nutritious Is Lean raw beef steak?
Nutrient density
High
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
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.
Is Lean raw beef steak 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 Lean raw beef steak Contain Allergens?
No known major allergens
Which Diets Is Lean raw beef steak 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
Lean raw beef steak Fat Profile
SATURATED
3g
MONOUNSATURATED
3.3g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.