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Boiled Red Meat Calories
High in protein and iron, boiled preparation
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Boiled Red Meat (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 32.4 g of protein, 8.4 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 Red Meat?
Boiled Red Meat is made by simmering pieces of red meat, commonly beef or lamb, in water until tender. It is a straightforward home-cooking method rather than a single dish with one fixed regional recipe; vegetables or seasonings may be added, or the meat can be cooked plain and served with its broth.
The meat has a moist, fibrous texture and a savoury flavour, especially when kept in the cooking liquid. It can be served hot with potatoes or other vegetables, rice, or bread, and leftovers work well in soups or sandwiches. It is protein-rich, with 27 g of protein per 100 g. For a lighter plate, trim visible fat and pair it with vegetables rather than a rich sauce.
Boiled Red Meat Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
7g
· 9% 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 63% · Fat 37%
Boiled Red Meat Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.8mg · 30% DV
B6
0.38mg · 22% DV
B2
0.23mg · 18% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
210mg · 30% DV
Iron
3mg · 17% DV
How Nutritious Is Boiled Red Meat?
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.
Boiled Red Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Red Meat
To burn the 180 calories in 100 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.
Is Boiled Red 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 Red Meat Contain Allergens?
No known major allergens
Which Diets Is Boiled 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
Boiled Red Meat Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
Compare Boiled Red Meat
Foods Similar to Boiled Red Meat
Frequently Asked Questions About Boiled Red Meat
How do you make boiled red meat tender?
Cook boiled red meat gently rather than letting it bubble rapidly, and keep the pieces covered with liquid. Tougher cuts need more time; it is ready when a fork slips in easily and the fibers separate.
How long should you boil red meat?
There is no single cooking time for boiled red meat: the cut, thickness, and size of the pieces all matter. Check tenderness with a fork and continue simmering if the center still feels firm.
Which cuts are best for boiled red meat?
Chuck, brisket, shank, and other collagen-rich cuts work well for boiled red meat because slow cooking softens their connective tissue. Leaner cuts can be used, but they may turn dry if cooked for too long.
Should you skim the foam when boiling red meat?
Yes, you can skim the gray foam that rises when red meat first boils; it is mostly coagulated protein and does not mean the meat has spoiled. Skimming gives the cooking liquid a clearer appearance.
Does boiling red meat remove its nutrients?
Boiling red meat does not remove all its nutrients, but some water-soluble compounds can move into the cooking liquid. Using that liquid in soup or gravy helps retain more of what has left the meat.
Is boiled red meat healthier than fried red meat?
Boiled red meat avoids the added fat used for frying, so it can be a lighter preparation. The cut still matters, and boiling does not make red meat inherently healthy in unlimited portions.
Can you use the water from boiled red meat?
Yes, the liquid from boiled red meat can add flavor to soup, sauces, or grains. Strain it first, chill it promptly, and lift off the solidified fat if you want a less greasy broth.
How long does boiled red meat last in the fridge?
Refrigerate boiled red meat in a covered container within two hours of cooking and use it within three to four days. If it has been left out for longer, discard it rather than tasting it to check.
Can boiled red meat be frozen?
Yes, freeze boiled red meat in airtight portions once it has cooled. Add a little cooking liquid to help keep it moist, thaw it in the refrigerator, and reheat it thoroughly before serving.
Can you reheat boiled red meat without drying it out?
Yes, reheat boiled red meat gently with a splash of broth or water and keep it covered. Warm it until steaming throughout, and avoid repeatedly reheating the same batch because that can dry it out.
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Nutrition data compiled from USDA FoodData Central and scientific sources.