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Boiled lean beef Calories
High protein, low fat, rich in iron and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Boiled lean beef Nutrition Facts
Selected: 100 g
133
KCAL / 100G
Carbs
0g
· 0%
Protein
27g
· 77%
Fat
3.5g
· 23%
Fiber
0g
Boiled lean beef Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
4.9mg · 31% DV
B6
0.36mg · 21% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Selenium
17µg · 31% DV
Phosphorus
210mg · 30% DV
Iron
3mg · 17% DV
Boiled lean beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled lean beef 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 lean beef Contain Allergens?
No known major allergens
Which Diets Is Boiled lean beef 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 lean beef Fat Profile
SATURATED
1.3g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Boiled lean beef
Boiled lean beef — Frequently Asked Questions
Why does boiled lean beef sometimes turn out tough and dry?
High heat or overcooking makes muscle fibres contract and squeeze out moisture. Keep the liquid at a gentle simmer and cook only until the particular cut becomes tender.
How can I make boiled lean beef more flavourful?
Simmer it with onion, garlic, bay leaf, pepper, celery, or carrot to build flavour without relying on added fat. A lemony herb dressing, mustard, or yogurt-based sauce can also make the finished meat seem less dry.
Is the cooking liquid from boiled beef worth using?
Yes. It retains beef flavour and some water-soluble compounds, so it can be used as a base for soup, sauces, or grains. Skim any fat from the surface if you want a lighter broth.
Is boiled lean beef a good post-workout food?
It can provide protein after training. Pairing it with a carbohydrate food such as potatoes, rice, bread, or grains makes a more complete recovery meal.
Can I eat boiled lean beef at night?
It can fit into an evening meal when served with vegetables, salad, or soup. People who get reflux or feel overly full at bedtime may do better with a smaller portion and an earlier dinner.
How long does cooked boiled lean beef keep in the fridge?
Refrigerate it in a covered container within two hours of cooking and use it within 3 to 4 days. Discard it if it develops an off smell, unusual colour, or sticky surface.
Can boiled lean beef be frozen?
Yes, freeze it in meal-sized portions in airtight containers or freezer bags. Thaw it in the refrigerator and use thawed meat promptly rather than repeatedly refreezing it.
How is boiled lean beef different from grilled beef?
Boiling or simmering cooks beef without added oil and can make suitable cuts tender. Grilling creates a browned, smoky flavour, but charring should be avoided because burnt surfaces are not desirable.
Is boiled lean beef useful for people concerned about iron intake?
Red meat provides heme iron, a form generally absorbed more readily than iron from plant foods. Serving it with vitamin C-rich foods such as peppers, parsley, leafy greens, or lemon can support iron absorption.
Who should be cautious with boiled lean beef?
People following medically prescribed protein or phosphorus restrictions, including some people with kidney disease, should discuss portions with their clinician or dietitian. Those with gout or elevated uric acid may also need to limit the frequency and portion size of red meat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.