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Beef (Lean, Cooked) Calories
High in protein, iron, and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Beef (Lean, Cooked) Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
0g
· 0%
Protein
26g
· 66%
Fat
6g
· 34%
Fiber
0g
Beef (Lean, Cooked) Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
4.8mg · 30% DV
B6
0.4mg · 24% DV
B2
0.22mg · 17% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
200mg · 29% DV
Iron
3mg · 17% DV
Beef (Lean, Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef (Lean, Cooked) 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 Beef (Lean, Cooked) Contain Allergens?
No known major allergens
Which Diets Is Beef (Lean, Cooked) 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
Beef (Lean, Cooked) Fat Profile
SATURATED
2.5g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef (Lean, Cooked)
Beef (Lean, Cooked) — Frequently Asked Questions
How can lean cooked beef stay tender instead of dry?
Overcooking is the main reason lean beef becomes dry. Sear thicker cuts briefly, finish them more gently, and let the meat rest before slicing; thin cuts are best cooked quickly.
How long does cooked lean beef keep in the refrigerator?
Refrigerate it in a shallow container within two hours of cooking. Properly stored cooked beef is generally best eaten within 3 to 4 days.
Can cooked lean beef be frozen?
Yes. Freeze it in airtight, meal-sized portions to limit freezer burn, and use it within about 2 to 3 months for best quality. Thaw it in the refrigerator rather than on the counter.
What is the best way to reheat lean cooked beef without drying it out?
Reheat only the portion you plan to eat, covered with a small splash of water, broth, or sauce. Gentle heat helps retain moisture while the meat should still be heated through thoroughly.
What should I eat with lean beef to support iron absorption?
Pair it with vitamin C-rich foods such as bell peppers, broccoli, tomatoes, or citrus dressing. Beef provides heme iron, which is generally absorbed more readily than the iron found in plant foods.
How does lean beef compare with chicken breast?
Both can be useful protein-centered choices, but lean beef is especially known for naturally providing iron, zinc, and vitamin B12. Chicken breast has a milder flavor and may suit different recipes, so the better choice often depends on the rest of the meal.
Is lean cooked beef better before or after a workout?
It can work well in a post-workout meal because it supplies protein for muscle repair. A large serving immediately before training may feel heavy for some people, so allow time to digest or choose a smaller meal.
Is it unhealthy to eat lean beef at night?
Eating lean beef at night is not inherently unhealthy; overall meal size and personal digestion matter more. A large late meal may worsen discomfort or reflux in people who are prone to it.
Is lean beef always tough because it has less fat?
No. Toughness depends largely on the cut, slicing direction, and cooking method, not simply on the amount of visible fat. Cutting across the grain and resting the meat after cooking can make a noticeable difference.
Who should be cautious with lean cooked beef?
People with kidney disease who have been advised to limit protein or phosphorus should follow an individualized plan from their healthcare team. Those with gout or elevated uric acid may also need to moderate red meat intake based on medical guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.