1 piece (medium) of Bone-in Meat (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 18 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 Bone-in Meat?

Bone-in meat is a general term for cuts of beef, lamb or chicken sold with the bone still attached, rather than a particular cut or dish. As it cooks, the bone can lend flavour to the meat and cooking juices.

How it is prepared depends on the cut: it may be braised slowly, roasted or grilled, and served with vegetables, potatoes, rice or bread. In many cuisines, the juices are spooned over the meal or used as a base for a sauce. Bone-in meat provides protein and fat, with no carbohydrates. For a lighter plate, trim visible fat where practical and pair it with vegetables; choose a slower cooking method for tougher cuts.

Bone-in Meat Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

· 0% DV

Protein

18.5g

· 37% DV

Fat

15g

· 19% 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 35% · Fat 65%

Bone-in Meat 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

16µg · 29% DV

Phosphorus

180mg · 26% DV

Iron

2mg · 11% DV

How Nutritious Is Bone-in Meat?

Nutrient density

High

65/ 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

47/ 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.

Bone-in 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 Bone-in Meat

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

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

Is Bone-in 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 Bone-in 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 Bone-in 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

Bone-in Meat Fat Profile

SATURATED

6.2g

MONOUNSATURATED

6.5g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 1.6:1

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

Compare Bone-in Meat

🥩vs🥩

Bone-in Meat vs Ground Beef40 kcal fewer per 100 g

→🥩vs🍢

Bone-in Meat vs Chicken Skewer70 kcal more per 100 g

→🥩vs🥩

Bone-in Meat vs Sauteed Lamb20 kcal fewer per 100 g

→🥩vs🍗

Bone-in Meat vs Smoked Turkey100 kcal more per 100 g

→

Foods Similar to Bone-in 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 Bone-in Meat

How do you cook bone-in meat so it turns out tender?

Cook bone-in meat gently until the connective tissue softens, especially for stew and braising cuts. Keep the meat partly covered with cooking liquid and avoid rushing it over high heat; leaner cuts may suit roasting or grilling instead.

Does bone-in meat taste better than boneless meat?

Bone-in meat can give stews and roasts a deeper flavor as it cooks, and the marrow and tissue around the bone enrich the juices. It is not automatically tastier, though: the cut, seasoning, and cooking method matter too.

Does bone-in meat take longer to cook?

Often, yes: bone-in meat can cook more slowly than a similar boneless cut because the bone affects how heat moves through it. Thickness and cut matter, so check doneness in the thickest part without touching the bone.

What is the best way to cook bone-in meat in a pressure cooker?

A pressure cooker works well for tougher bone-in meat because moist heat helps soften it. Add enough liquid for your cooker, secure the lid as directed, and follow its cooking guidance for the specific cut rather than assuming every piece needs the same time.

Can you make broth from bone-in meat?

Yes, bone-in meat makes a flavorful broth when simmered gently in water. Skim foam as it forms, add vegetables or herbs if you like, then strain the liquid. You can use the broth in soups, sauces, and grains.

Should you wash bone-in meat before cooking it?

No, do not rinse raw bone-in meat; splashing can spread bacteria around the sink and nearby surfaces. Pat it dry with a clean paper towel if needed, then wash your hands and clean anything that contacted the raw meat.

How can you tell if bone-in meat is fresh when buying it?

Fresh bone-in meat should have a clean, natural smell and a surface that is not sticky or slimy. Avoid pieces with unusual discoloration or dried-out areas around the bone, and buy from a retailer that keeps meat properly chilled.

Can you freeze bone-in meat?

Yes, bone-in meat freezes well when wrapped tightly to limit air exposure and freezer burn. Thaw it in the refrigerator rather than on the counter, and cook it promptly once thawed; do not refreeze raw meat that has thawed.

How should you store leftover cooked bone-in meat?

Refrigerate leftover cooked bone-in meat promptly in a covered container, separate from raw foods. Reheat it thoroughly before eating, and discard it if its smell, texture, or appearance seems off.

Is it safe to eat the marrow in bone-in meat?

Yes, marrow from properly cooked bone-in meat is edible. It has a rich, fatty texture and flavor; take care to keep small bone fragments out of the food, especially when serving children.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026