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Lean Cooked Red Meat Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lean Cooked Red Meat (150 g) has 326 calories. That works out to 217 calories per 100 g. It contains 0 g of carbs, 44.3 g of protein, 15.6 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Cooked Red Meat Nutrition Facts
Selected: 1 serving (medium) · 150 g
326
KCAL / 150G
Carbs
0g
· 0% DV
Protein
44.3g
· 89% DV
Fat
15.6g
· 20% 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 56% · Fat 44%
Lean Cooked Red Meat nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 326 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 6.07 g | 30% |
| Trans fat | 0.52 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44.3 g | 89% |
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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How Many Calories in 1 Serving of Lean Cooked Red Meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 326 kcal |
| 1 ounce (thin) | 28 g | 61 kcal |
| 1 piece (small) | 75 g | 163 kcal |
| 100 g | 100 g | 217 kcal |
| 1 piece (medium) | 100 g | 217 kcal |
| 1 piece (large) | 200 g | 434 kcal |
| 1 serving (large) | 250 g | 543 kcal |
| 1 serving (extra large) | 300 g | 651 kcal |
Calculated from 217 calories per 100 g.
Frequently Asked Questions About Lean Cooked Red Meat
Is lean cooked red meat good for you?
Yes, it can fit into a balanced diet and provides protein and iron. Vary your protein sources with foods such as beans, fish, and poultry, and limit processed meats rather than relying on red meat at every meal.
Which cuts are best for lean cooked red meat?
Beef tenderloin, sirloin, and trimmed round cuts are common lean choices; lean lamb cuts can work too. The exact fat content varies by cut, so trim visible fat before cooking if you want a leaner serving.
How do you keep lean cooked red meat tender?
Avoid cooking it for too long, since lean meat dries out quickly. Sear it briefly, finish it gently, let it rest for a few minutes, and slice across the grain to make each bite easier to chew.
How long does lean cooked red meat last in the fridge?
Keep it in a covered container in the refrigerator for up to three to four days. Refrigerate it within two hours of cooking, or sooner in hot conditions, and discard meat that has been left out longer.
Can you freeze lean cooked red meat?
Yes. Divide it into meal-sized portions, seal them in freezer-safe containers or bags, and thaw them in the refrigerator. Use the thawed portion promptly and avoid freezing it again after it has thawed.
Can lean cooked red meat be pink in the middle and still be safe?
Yes, a whole cut can remain slightly pink if it has reached a safe internal temperature. Color alone cannot confirm safety; use a food thermometer, and cook ground red meat more thoroughly than an intact steak or roast.
Can you eat lean cooked red meat cold?
Yes, if it was refrigerated promptly and kept cold. Slice it into salads or sandwiches, and do not eat it if it sat at room temperature for more than two hours or has been stored too long.
Does cooking reduce the protein in lean red meat?
Cooking does not remove most of the protein, though heat changes its structure. Meat also loses water as it cooks, so the cooked portion can have more protein per 100 grams than the same weight of raw meat.
Is lean cooked red meat a good post-workout meal?
Yes, it can supply protein after exercise to support muscle repair. Pair it with a carbohydrate food such as rice, potatoes, or bread to replenish energy, and drink fluids as needed.
Does lean cooked red meat help with weight loss?
It can fit into a weight-loss meal because protein may help you feel full, but it does not cause weight loss by itself. Pair a reasonable portion with vegetables and avoid calorie-dense sauces or frying.
Lean Cooked Red Meat Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
10.35mg · 65% DV
B6
0.57mg · 34% DV
B2
0.3mg · 23% DV
Minerals
Selenium
42µg · 76% DV
Zinc
8.1mg · 74% DV
Phosphorus
327mg · 47% DV
Iron
4.05mg · 22% DV
Potassium ⭐
477mg · 14% DV
Sodium
87mg · 4% DV
Lean Cooked Red Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Cooked Red Meat
To burn the 326 calories in 1 serving (medium) (150 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.
What is Lean Cooked Red Meat?
Lean Cooked Red Meat refers to red meat, such as beef or lamb, cooked with little visible fat. It is a broad ingredient rather than one regional recipe: the cut and method vary, from grilling or roasting to braising, in kitchens around the world.
Serve it sliced or in pieces with vegetables, potatoes, grains, or a salad; leftovers also work well in sandwiches and wraps. Its savoury, hearty flavour and tender-to-chewy texture depend on the cut and cooking time. It is protein-rich, with 29.5 g of protein per 100 g. For a lighter plate, choose a lean cut, avoid adding much oil, and pair it with vegetables or a fresh salad.
How Nutritious Is Lean Cooked Red Meat?
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.
Is Lean Cooked Red Meat 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 Lean Cooked Red Meat Contain Allergens?
No known major allergens
Which Diets Is Lean Cooked Red Meat 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 Cooked Red Meat Fat Profile
SATURATED
6.07g
MONOUNSATURATED
6.82g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.