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Lean Meat (Cooked) Calories
High protein, low fat, source of iron and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Lean Meat (Cooked) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0g
· 0%
Protein
27.5g
· 78%
Fat
3.5g
· 22%
Fiber
0g
Lean Meat (Cooked) Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
4.8mg · 30% DV
B6
0.45mg · 26% DV
B2
0.18mg · 14% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
220mg · 31% DV
Iron
3mg · 17% DV
Lean Meat (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean Meat (Cooked) 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 (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Lean Meat (Cooked) 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 (Cooked) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lean Meat (Cooked)
Lean Meat (Cooked) — Frequently Asked Questions
Does reheating cooked lean meat ruin its nutrition?
Not significantly if it was stored properly; the protein content remains largely intact. The bigger issue is texture, since repeated reheating can make it dry and less palatable.
How long does cooked lean meat keep in the fridge?
If cooled promptly and stored in a sealed container, it is generally best eaten within 3 to 4 days. Leaving it out at room temperature for too long raises food safety risk.
Can cooked lean meat be frozen?
Yes, it freezes well when portioned and wrapped airtight. For best quality, thaw it safely and reheat only what you plan to eat.
Why does lean meat sometimes turn out tough and dry?
Usually because it was cooked too long or over very high heat. Resting the meat after cooking and using gentler methods can help retain moisture.
Is cooked lean meat better before or after a workout?
It is often more useful after training because it provides a substantial amount of protein. Before training, a smaller portion may feel more comfortable since meat can digest more slowly than lighter options.
What should I eat with lean meat to make a more balanced meal?
Vegetables add volume, texture, and variety to the meal. If you want more sustained energy, pairing it with foods like potatoes, rice, or whole grains can make it more balanced.
Is cooked lean meat a good choice for weight loss?
It can be, because its high protein content may help with fullness and meal satisfaction. Still, overall portion size and the rest of the meal matter just as much.
Is it unhealthy to eat lean meat every day?
Not necessarily, but relying on one protein source every day is not ideal for dietary variety. Rotating with fish, eggs, legumes, and dairy can help create a more balanced pattern.
Is lean meat the same thing as red meat?
Not exactly; lean meat refers to a lower-fat cut, while red meat refers to the type of meat. A red meat cut can be lean, but not all red meat choices are lean.
Who should be more careful with cooked lean meat?
People with kidney disease may need to monitor protein intake based on medical advice. Anyone at higher risk from foodborne illness should also be especially careful with undercooked or poorly stored meat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.