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Lean Meat Calories
High protein, low fat, source of iron and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Lean Meat Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
22g
· 77%
Fat
3g
· 23%
Fiber
0g
Lean Meat Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B3
5.5mg · 34% DV
B6
0.5mg · 29% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Phosphorus
200mg · 29% DV
Selenium
12µg · 22% DV
Iron
3mg · 17% DV
Lean Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean Meat 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 Meat Contain Allergens?
No known major allergens
Which Diets Is Lean 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 Meat Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lean Meat
Lean Meat — Frequently Asked Questions
How can lean meat be cooked without drying out?
Sear it briefly over high heat, then finish cooking more gently to limit moisture loss. Letting it rest for a few minutes before slicing also helps retain its juices.
Does lean meat need to be marinated?
Marinating is not essential, but it can improve flavor and tenderness in naturally lean cuts. Very acidic marinades left on for too long can make the outer texture soft or mushy.
How does lean meat compare with fattier meat for cooking and taste?
Fattier cuts are usually juicier and richer because fat carries flavor and protects against drying. Lean meat has a lighter taste but needs closer attention to cooking time and temperature.
Is lean meat better before or after a workout?
Lean meat can be a useful post-workout meal component because it provides high-quality protein for muscle repair. Right before training, a large serving may feel heavy for some people, so allow time for digestion.
What goes well with lean meat?
Vegetables, salads, legumes, or whole-grain sides can make a balanced meal. Foods rich in vitamin C, such as peppers, tomatoes, or citrus dressing, can support absorption of iron from meat.
How long does lean meat keep in the refrigerator?
Raw lean meat should generally be cooked within 1–2 days when refrigerated. Cooked meat should be cooled promptly, kept covered, and usually eaten within 3–4 days.
Can lean meat be frozen?
Yes. Freeze it while fresh in airtight packaging to reduce freezer burn. Thaw it in the refrigerator rather than leaving it at room temperature for extended periods.
Is it harmful to eat lean meat every day?
It depends on the type of meat, portion pattern, and the rest of the diet. Varying protein choices with fish, poultry, eggs, legumes, and other foods is a practical way to support a more balanced eating pattern.
Can lean meat help if you have low iron?
Meat provides heme iron, a form generally absorbed more efficiently than iron from plant foods. Anyone with suspected or diagnosed iron deficiency should discuss dietary changes and possible supplements with a healthcare professional.
Who should be careful with lean meat?
People on medically prescribed protein restrictions, including some people with kidney disease, and those managing gout or high uric acid may need individualized guidance. Pregnant people, older adults, and immunocompromised individuals should avoid raw or undercooked meat and cook it thoroughly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.