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Lean beef Calories
High protein, low fat, source of iron and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Lean beef Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0g
· 0%
Protein
21.5g
· 66%
Fat
5g
· 34%
Fiber
0g
Lean beef Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
4.7mg · 29% DV
B6
0.4mg · 24% DV
B2
0.18mg · 14% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
180mg · 26% DV
Selenium
12µg · 22% DV
Iron
3mg · 17% DV
Lean beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean beef 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 Lean beef Contain Allergens?
No known major allergens
Which Diets Is 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
Lean beef Fat Profile
SATURATED
1.9g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lean beef
Lean beef — Frequently Asked Questions
How can lean beef be cooked without becoming tough?
Let the meat sit briefly at room temperature, sear it in a hot pan, and avoid overcooking it. Thin cuts cook quickly, while tougher cuts become tender with low, slow cooking.
Does lean beef need to be marinated?
No, but marinating can improve tenderness and flavor, especially for tougher cuts. Yogurt, olive oil, lemon juice, or vinegar can work well, although very long exposure to acidic marinades may make the texture mushy.
Why does lean beef dry out in the pan?
With little fat to protect it, lean beef loses moisture quickly when cooked too long or at excessive heat. Use a cooking time suited to the cut and let it rest for a few minutes before slicing.
How long does cooked lean beef keep in the fridge?
Refrigerate cooked beef within two hours and keep it in a sealed container. It is generally best eaten within 3 to 4 days, or frozen in portions for longer storage.
Can lean beef be frozen?
Yes, lean beef can be frozen raw or cooked. Wrap it tightly to limit freezer burn, and thaw it in the refrigerator rather than at room temperature.
Is lean beef a good choice after a workout?
It can be a useful protein choice in a post-workout meal. Pairing it with carbohydrate-rich foods such as potatoes, rice, bulgur, or whole-grain bread can support glycogen replenishment.
What vegetables go well with lean beef?
Peppers, mushrooms, broccoli, zucchini, arugula, and tomatoes pair well in both flavor and texture. Vitamin C-rich foods such as peppers, tomatoes, or a lemon dressing can help support absorption of the iron in beef.
Is lean beef or chicken breast the better protein choice?
Both provide high-quality protein, so the better choice depends on taste, budget, and the rest of the meal. Lean beef stands out for nutrients such as iron, zinc, and vitamin B12, while chicken breast has a milder flavor and lighter texture.
Can you eat lean beef every day?
Rather than relying on large portions of red meat daily, it is more balanced to rotate protein sources such as fish, poultry, eggs, legumes, and dairy foods. People with cardiovascular risk factors should consider their overall red meat and saturated fat intake with their individual health needs in mind.
Is lean beef helpful for iron deficiency?
Beef provides heme iron, which is generally absorbed more readily than the iron in plant foods. If iron deficiency is suspected or diagnosed, diet should not replace medical assessment of the underlying cause.
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Nutrition data compiled from USDA FoodData Central and scientific sources.