1 piece (medium) of Boiled Meat (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 29.4 g of protein, 5.4 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Boiled Meat?

Boiled Meat is meat—often beef or lamb—gently cooked in water until tender, sometimes with vegetables and aromatics. The cooking liquid is commonly kept as a light broth, so the dish can be served as meat with broth or used as the base for soup. It is a straightforward home-cooked preparation found in many food traditions rather than a dish with one clear place of origin.

The meat is moist and fibrous, with a mild flavour that takes on the savouriness of its cooking liquid. Depending on local custom, it may be served with bread, potatoes, rice or vegetables; in Turkey, it is also a familiar family meal with pilaf or soup. It is protein-rich and contains no carbohydrates. Pair it with vegetables and skim excess fat from the broth for a lighter plate.

Boiled Meat Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

· 0% DV

Protein

24.5g

· 49% DV

Fat

4.5g

· 6% 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 71% · Fat 29%

Boiled Meat Vitamins & Minerals

Vitamins

B12

2.2µg · 92% 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 Meat?

Nutrient density

High

75/ 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 Meat 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 Meat

To burn the 140 calories in 100 g:

🚶

35min

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 Meat 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 Meat 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 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

Boiled Meat Fat Profile

SATURATED

1.7g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 2:1

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

Compare Boiled Meat

🥩vs🥩

Boiled Meat vs Ground Beef110 kcal fewer per 100 g

→🥩vs🍢

Boiled Meat vs Chicken SkewerSame calories per 100 g

→🥩vs🥩

Boiled Meat vs Sauteed Lamb90 kcal fewer per 100 g

→🥩vs🍗

Boiled Meat vs Smoked Turkey30 kcal more per 100 g

→

Foods Similar to Boiled Meat

🥩

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

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Boiled Meat

How do you make boiled meat tender?

Cook boiled meat gently rather than letting it roll at a hard boil. Cuts with connective tissue become tender with slow cooking, and the meat is ready when a fork can separate it easily. A vigorous boil can leave it tough.

What cut is best for boiled meat?

Chuck, brisket, shank, and other connective-tissue-rich cuts work well for boiled meat because slow cooking softens them and gives the broth flavor. Leaner cuts can also be used, but may dry out if cooked for too long.

How long should you boil meat?

Boil meat until the thickest piece is fully cooked and tender, rather than relying on one cooking time. The right time varies with the cut, piece size, and cooking method; check the largest piece with a fork and a food thermometer.

Should you skim the foam when making boiled meat?

Yes, skim the surface if you want a clearer broth. The foam is mostly protein and other particles released from the meat; removing it improves appearance, but it is not required to make the meat safe to eat.

Should you wash meat before making boiled meat?

No, do not rinse raw meat before making boiled meat. Washing can splash bacteria onto the sink and nearby surfaces, while thorough cooking kills harmful germs. Pat the meat dry with paper towels if needed, then clean your hands and surfaces.

Can you use the broth from boiled meat?

Yes, the broth from boiled meat can be used in soups, sauces, grains, or stews. Strain it for a clearer result and skim excess fat if desired; refrigerate or freeze it promptly if you are not using it right away.

How should you store leftover boiled meat?

Store leftover boiled meat in a covered container in the refrigerator, separate from the broth if convenient. Refrigerate it promptly rather than leaving it out, and reheat it thoroughly before serving.

Can boiled meat be frozen?

Yes, boiled meat freezes well. Cool it promptly, divide it into meal-sized portions, and seal it in freezer-safe containers; freezing it with some broth helps keep the meat moist when reheated.

Does boiling meat remove its nutrients?

Boiling does not remove all the nutrients from meat, but some water-soluble nutrients can move into the cooking liquid. Using the broth in a soup or sauce makes use of some of what leaves the meat.

Is boiled meat good for weight loss?

Boiled meat can fit into a weight-loss meal, especially when you choose a lean cut and trim visible fat. Its protein can make a meal satisfying, but portion size and the rest of the meal still matter.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026