1 piece (medium) of Boiled Lean Beef (120 g) has 164 calories. That works out to 137 calories per 100 g. It contains 0 g of carbs, 32.4 g of protein, 4.2 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Boiled Lean Beef?

Boiled Lean Beef is made by simmering lean cuts of beef in water until tender. Across many cuisines, it is served simply with its cooking broth or used as a base for soups and stews; the meat can also be sliced and added to salads or sandwiches.

Its flavour is mild and savoury, with a firm, fibrous texture that softens with slow cooking. It is a high-protein, relatively low-fat choice and provides iron and B vitamins. Pair it with vegetables and potatoes, grains or a sharp sauce for a more rounded plate. For a lighter serving, skim any fat from the broth and use plenty of vegetables alongside the meat.

Boiled Lean Beef Nutrition Facts

Selected: 100 g

137

KCAL / 100G

Carbs

· 0% DV

Protein

27g

· 54% DV

Fat

3.5g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 77% · Fat 23%

Boiled Lean Beef Vitamins & Minerals

Vitamins

B12

2.1µg · 88% DV

4.5mg · 28% DV

0.35mg · 21% DV

0.18mg · 14% DV

Minerals

Zinc

5mg · 45% DV

Selenium

18µg · 33% DV

Phosphorus

210mg · 30% DV

Iron

3mg · 17% DV

How Nutritious Is Boiled Lean Beef?

Nutrient density

Very high

80/ 100

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

56/ 100

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.

Boiled Lean Beef Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Lean Beef

To burn the 137 calories in 100 g:

🚶

34min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled Lean Beef 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 Boiled Lean Beef Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled Lean Beef 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

Boiled Lean Beef Fat Profile

SATURATED

1.3g

MONOUNSATURATED

1.4g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Boiled Lean Beef

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Boiled Lean Beef vs Ground Beef113 kcal fewer per 100 g

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Boiled Lean Beef vs Chicken Skewer3 kcal fewer per 100 g

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Boiled Lean Beef vs Sauteed Lamb93 kcal fewer per 100 g

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Boiled Lean Beef vs Smoked Turkey27 kcal more per 100 g

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Foods Similar to Boiled Lean Beef

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

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Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Boiled Lean Beef

How do you make boiled lean beef tender?

Start the beef in cool water, bring it gradually to a simmer, and cook gently until a fork slips in easily. A hard boil can tighten the muscle fibers, while a slow simmer gives tougher cuts time to soften.

Which cut is best for boiled lean beef?

Lean chuck, brisket, or shank works well for boiled lean beef because connective tissue softens during slow cooking. Choose pieces of similar size so they cook evenly, and skim fat from the broth if you want a leaner result.

How long should you boil lean beef?

There is no single cooking time for boiled lean beef: the cut, thickness, and size of the pieces all matter. Simmer until it is fork-tender, and use a food thermometer to confirm the meat has reached a safe internal temperature.

Why is my boiled lean beef tough?

Boiled lean beef is often tough because it has not cooked long enough to soften, or because it was boiled vigorously. Lower the heat and continue simmering; check again when a fork can pull the meat apart easily.

Can you use the water from boiling lean beef?

Yes, the water from boiling lean beef can be used as stock for soup, gravy, or grains. Some water-soluble B vitamins and flavor move into the liquid, so strain it and skim off any fat before using.

How long does boiled lean beef last in the fridge?

Boiled lean beef keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat.

Can you freeze boiled lean beef?

Yes, boiled lean beef freezes well. Cool it, divide it into meal-sized portions, and pack it airtight; adding a little broth helps limit drying. Thaw it in the refrigerator and reheat it thoroughly before serving.

Is boiled lean beef good for weight loss?

Boiled lean beef can fit into a weight-loss meal because it is filling and provides substantial protein without much added fat when prepared plainly. Pair it with vegetables, and avoid turning it into a calorie-dense meal with rich sauces.

Does boiling lean beef remove its nutrients?

Boiling does not remove all the nutrients from lean beef, but some water-soluble B vitamins can pass into the cooking liquid. Eating the meat with its broth or using the broth in another dish helps retain those nutrients in the meal.

How do you reheat boiled lean beef without drying it out?

Reheat boiled lean beef gently with a splash of its broth, covered, on the stove or in the microwave. Avoid prolonged high heat, which can make the lean meat dry and stringy; heat it until steaming hot throughout.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026