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Red Meat (Raw) Calories
Source of iron and protein, raw red meat
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Red Meat (Raw) (120 g) has 172 calories. That works out to 143 calories per 100 g. It contains 0 g of carbs, 24.2 g of protein, 7.8 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Red Meat (Raw) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0g
· 0% DV
Protein
20.2g
· 40% DV
Fat
6.5g
· 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 58% · Fat 42%
Red Meat (Raw) Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
4.8mg · 30% DV
B6
0.4mg · 24% DV
B2
0.19mg · 15% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
180mg · 26% DV
Selenium
12µg · 22% DV
Iron
3mg · 17% DV
How Nutritious Is Red Meat (Raw)?
Nutrient density
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.
Satiety score
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.
Red Meat (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Meat (Raw)
To burn the 143 calories in 100 g:
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Walking (5 km/h)
🏃
Running (8 km/h)
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Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Red Meat (Raw) 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 Red Meat (Raw) Contain Allergens?
No known major allergens
Which Diets Is Red Meat (Raw) 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
Red Meat (Raw) Fat Profile
SATURATED
2.7g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
Compare Red Meat (Raw)
Foods Similar to Red Meat (Raw)
Frequently Asked Questions About Red Meat (Raw)
How long can raw red meat stay in the refrigerator?
Refrigerate raw red meat promptly and generally cook it within 1–2 days. Ground meat and organ meats are more perishable, so using them the same day or the next day is safest.
Can raw red meat be frozen?
Yes. Divide it into meal-sized portions and wrap it tightly to limit freezer burn; thaw it in the refrigerator rather than at room temperature.
Why should raw red meat not be thawed on the counter?
Its surface can enter a temperature range where bacteria multiply quickly while the center is still frozen. Thaw it in the refrigerator, under cold running water in leak-proof packaging, or in a microwave and cook immediately.
Do you need to wash raw red meat before cooking it?
No. Washing does not remove harmful bacteria and can spread them through splashes onto sinks, counters, and nearby food; thorough cooking is the safer step.
Why does red meat become tough when cooked?
Excessively high heat or overcooking tightens muscle proteins and drives out moisture. Tender cuts benefit from brief high-heat cooking, while tougher, collagen-rich cuts become tender with slow, moist cooking.
Does marinating red meat make it tender?
Acidic or yogurt-based marinades can slightly soften the surface and add flavor, but they do not significantly tenderize the center of a thick cut. Leaving meat in a strong acidic marinade too long can make the exterior mushy.
What foods pair well with red meat?
Red meat provides iron and zinc, and pairing it with vitamin C-rich foods such as peppers, tomatoes, citrus, or leafy salad can support iron absorption. Since meat contains no fiber, vegetables, legumes, or whole grains can make the meal more balanced.
Does tea or coffee affect iron absorption from red meat?
Compounds in tea and coffee can reduce iron absorption when consumed in large amounts with a meal. People with iron deficiency may benefit from having these drinks separately from meat-based meals.
Is red meat a good choice after a workout?
It can be, because it supplies protein needed for muscle repair. Pairing it with a carbohydrate food such as potatoes, rice, bread, or fruit can help replenish energy stores after training.
Who should be cautious about eating red meat often?
People with elevated LDL cholesterol, higher cardiovascular risk, gout, or high uric acid may need individualized guidance on portions and frequency. Choosing leaner cuts and limiting fatty and processed meats is generally a sensible approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.