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Oven-roasted, high protein, lean
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Oven-roasted meat (80 g) has 156 calories. That works out to 195 calories per 100 g. It contains 0 g of carbs, 23.2 g of protein, 6.4 g of fat and 0 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 80 g
156
KCAL / 80G
Carbs
0g
· 0% DV
Protein
23.2g
· 46% DV
Fat
6.4g
· 8% 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 62% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 2.48 g | 12% |
| Trans fat | 0.08 g | |
| Sodium | 44 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.2 g | 46% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 80 g | 156 kcal |
| 1 slice (thin) | 50 g | 98 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (medium) | 100 g | 195 kcal |
| 1 slice (thick) | 120 g | 234 kcal |
| 1 piece (medium) | 150 g | 293 kcal |
| 1 serving (large) | 200 g | 390 kcal |
| 1 piece (large) | 250 g | 488 kcal |
Calculated from 195 calories per 100 g.
The best cut for oven-roasted meat depends on whether you want quick carving or slow, tender cooking. Tender loin cuts suit shorter roasting, while tougher, collagen-rich cuts become tender with longer, gentler cooking. Ask your butcher for a cut suited to your recipe.
Let oven-roasted meat rest before carving so its juices settle and the slices stay moister. A small piece needs less resting than a large roast; tent it loosely with foil rather than wrapping it tightly, which can soften the crust.
Not for the entire cooking time if you want a browned crust. Covering oven-roasted meat can slow browning and help prevent the surface from drying; uncover it toward the end so the outside can crisp.
Dry the surface of oven-roasted meat before cooking and avoid crowding the pan. A hot oven or a brief stovetop sear helps brown the outside; adding liquid over the meat too early can steam it instead.
Usually, no: water in the pan can create steam and make oven-roasted meat less browned. Add a little liquid only if you are deliberately braising the meat or need to keep pan juices from scorching.
Slice oven-roasted meat across the grain, not parallel to the visible muscle fibres. Cutting across those fibres shortens them, making each slice easier to chew; use a sharp knife and wait until the roast has rested.
Yes, oven-roasted meat can be eaten cold if it was cooked safely, chilled promptly, and kept refrigerated. Slice it thinly for sandwiches or salads, and do not leave it sitting out for an extended time.
Yes, drippings from oven-roasted meat can become a quick pan sauce. Pour off excess fat, loosen the browned bits with stock or water, and simmer briefly; strain the sauce if you prefer a smoother texture.
Yes, cooked oven-roasted meat freezes well when wrapped tightly or sealed in a freezer-safe container. Freeze it in portions, thaw it in the refrigerator, and reheat it until thoroughly hot; freezing may make lean slices a little drier.
No, oven-roasted meat does not need to sit out until it reaches room temperature. Taking the chill off briefly can help it cook more evenly, but leaving raw meat at room temperature for a long time is unsafe.
Vitamins
B12
1.68µg · 70% DV
B3
5.2mg · 33% DV
B6
0.4mg · 24% DV
B2
0.15mg · 12% DV
Minerals
Zinc
4.16mg · 38% DV
Selenium
14µg · 25% DV
Phosphorus
168mg · 24% DV
Iron
2mg · 11% DV
Potassium ⭐
256mg · 8% DV
Sodium
44mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 156 calories in 1 slice (medium) (80 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.
Oven-roasted meat is made by seasoning a cut of meat and cooking it in the oven until browned outside and tender within. The type and cut can vary, so the flavour and texture range from mild and lean to richer and more succulent. It is a familiar centrepiece for family meals and celebratory tables in many food traditions.
Serve it sliced with roast potatoes, vegetables, salad or gravy; leftovers also work well in sandwiches. It is naturally high in protein and contains no carbohydrates. For a lighter plate, trim visible fat and pair the meat with plenty of vegetables rather than a rich sauce.
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.
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.
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.
No known major allergens
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
SATURATED
2.48g
MONOUNSATURATED
2.64g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.