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Bone-in red meat Calories
Iron and B12-rich, high-protein red meat. Contains bone marrow and minerals.
CALORIES
GI
POTASSIUM
FIBER
Bone-in red meat Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
0g
· 0%
Protein
19.5g
· 37%
Fat
14.5g
· 63%
Fiber
0g
Bone-in red meat Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.5mg · 28% DV
B6
0.38mg · 22% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Bone-in red meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bone-in red 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 red meat Contain Allergens?
No known major allergens
Which Diets Is Bone-in 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
Bone-in red meat Fat Profile
SATURATED
6.1g
MONOUNSATURATED
6.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Bone-in red meat
Bone-in red meat — Frequently Asked Questions
Why does bone-in red meat take longer to cook than boneless meat?
The bone, thickness of the cut, and connective tissue slow heat penetration. Tougher cuts benefit from low, slow cooking so collagen has time to become tender.
How can I make bone-in red meat more tender?
For tougher cuts, cook gently for a longer time in a covered pot or oven with a little liquid. Letting the meat rest briefly after cooking also helps retain its juices.
Why does the water become cloudy and foamy when bone-in meat is boiled?
Heat brings proteins and tiny meat particles to the surface, creating foam; this is normal. For a clearer broth, skim the foam and keep the liquid at a gentle simmer rather than a hard boil.
Is bone broth made from red meat bones a complete meal on its own?
Broth can add flavor and some dissolved protein, but it does not provide the same nourishment as eating the meat itself. It is more satisfying as part of a meal with meat pieces, vegetables, or another suitable side.
Is it safe to eat the marrow from cooked bone-in red meat?
Marrow is safe to eat when the meat has been properly cooked. It is rich in fat, so moderate portions are sensible, especially for people watching their saturated fat intake.
How long can bone-in red meat be kept in the refrigerator?
Raw meat should generally be cooked or frozen within one to two days in the refrigerator. Cooked meat, cooled promptly and stored in a shallow covered container, usually keeps for three to four days.
Can bone-in red meat be frozen?
Yes. Portion it and wrap it tightly to limit air exposure and freezer burn. Thaw it in the refrigerator rather than leaving it at room temperature for an extended period.
Does darker color in bone-in red meat always mean it has spoiled?
Not necessarily, because exposure to oxygen can darken meat. Discard it if it has a sour or unpleasant odor, a sticky surface, or unusual discoloration.
Can bone-in red meat be eaten after a workout?
Its protein makes it a useful option in a post-workout meal. After hard or prolonged exercise, pairing it with a carbohydrate food such as potatoes, rice, grains, or fruit can support recovery.
Who should be cautious about eating bone-in red meat often?
Red meat can be a useful source of protein and iron for some people, but needs vary individually. People with gout, high uric acid, kidney disease, cardiovascular disease, or a prescribed saturated-fat restriction should discuss portion size and frequency with a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.