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Lean Meat (Boiled) Calories
High protein, low fat, boiled
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean Meat (Boiled) (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 32.4 g of protein, 3 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Meat (Boiled) Nutrition Facts
Selected: 1 piece (medium) · 120 g
156
KCAL / 120G
Carbs
0g
· 0% DV
Protein
32.4g
· 65% DV
Fat
3g
· 4% 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 83% · Fat 17%
Lean Meat (Boiled) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.4 g | 65% |
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 Medium Lean Meat (Boiled)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 156 kcal |
| 1 slice (thin) | 60 g | 78 kcal |
| 1 piece (small) | 80 g | 104 kcal |
| 1 slice (thick) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 100 g | 130 kcal |
| 1 cup (chopped) | 140 g | 182 kcal |
| 1 serving (large) | 150 g | 195 kcal |
| 1 piece (large) | 180 g | 234 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Lean Meat (Boiled)
How do you make boiled lean meat?
To make boiled lean meat, cover the meat with water and bring it to a boil, then lower the heat to a gentle simmer. Cook until tender, adding vegetables later if you want them to hold their shape.
How do you keep boiled lean meat tender?
Keep boiled lean meat at a gentle simmer rather than a rolling boil, and stop cooking once it is tender. Lean meat can dry out if overcooked; letting it rest briefly before slicing also helps it retain its juices.
What cut is best for boiled lean meat?
Choose a lean cut suited to slow, moist cooking, and trim visible fat. Cuts with some connective tissue can become tender as they simmer, while very lean, tender cuts may dry out if cooked for too long.
Can you make boiled lean meat in a pressure cooker?
Yes, you can make boiled lean meat in a pressure cooker. It cooks faster under pressure, but the timing varies with the animal, cut, and piece size, so follow your cooker’s instructions and release the pressure safely before opening it.
Should you brown lean meat before boiling it?
No, browning is not necessary for boiled lean meat. You can put it straight into the cooking liquid for a more traditional result; searing it first adds a roasted flavor, but changes the dish from a straightforward boil.
How can you tell when boiled lean meat is done?
Boiled lean meat is ready when it reaches the safe internal temperature for its animal species and cut. Use a food thermometer for safety; if the goal is tender meat, check that it also yields easily to a fork.
What should you add to boiled lean meat for flavor?
Onion, carrots, celery, bay leaf, and peppercorns add flavor to boiled lean meat without needing a rich sauce. Salt the cooking liquid to taste, and add delicate herbs near the end so their flavor stays fresh.
Should you skim the foam from boiled lean meat?
Yes, skim the foam from boiled lean meat if you want a clearer cooking liquid. It is mostly protein released from the meat; leaving it in does not make the dish unsafe, but can make the broth cloudy.
How long does boiled lean meat last in the fridge?
Boiled lean meat keeps for about 3–4 days in the refrigerator when promptly chilled and stored in a covered container. Store it with a little cooking liquid to help prevent drying, and reheat it thoroughly before serving.
Can you freeze boiled lean meat?
Yes, boiled lean meat freezes well. Cool it, portion it into airtight containers, and add some cooking liquid to protect its texture. Thaw it in the refrigerator and reheat it thoroughly; repeated thawing and refreezing can make it tougher.
Lean Meat (Boiled) Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
6.6mg · 41% DV
B6
0.54mg · 32% DV
B5
0.84mg · 17% DV
Minerals
Zinc
5.4mg · 49% DV
Phosphorus
252mg · 36% DV
Selenium
14µg · 25% DV
Iron
3mg · 17% DV
Potassium ⭐
384mg · 11% DV
Sodium
66mg · 3% DV
Lean Meat (Boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Meat (Boiled)
To burn the 156 calories in 1 piece (medium) (120 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 Meat (Boiled)?
Lean Meat (Boiled) is made by simmering a lean cut of meat in water until tender. The exact meat and accompanying ingredients vary by region; it may be served simply, or cooked with vegetables and used as part of a broth, soup or stew. In Turkey, home-style versions commonly include vegetables such as potatoes, carrots and onions, with the cooking liquid served too.
The flavour is mild and savoury, and slow cooking gives the meat a tender texture. Serve it hot with its broth and vegetables, or add it to a soup or stew. It is high in protein and relatively low in fat, with 27 g of protein per 100 g. For a lighter meal, keep added fat modest and include plenty of vegetables.
How Nutritious Is Lean Meat (Boiled)?
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 Meat (Boiled) 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 Meat (Boiled) Contain Allergens?
No known major allergens
Which Diets Is Lean Meat (Boiled) 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 (Boiled) Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.2g
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.