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Lean Protein (Cooked) Calories
High protein, low fat, cooked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean Protein (Cooked) (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 2.4 g of fat and 0 g of fiber. Its 10.2 mg of B3 covers 64% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Protein (Cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
2.4g
· 3% 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 84% · Fat 16%
Lean Protein (Cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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 Protein (Cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 slice (thin) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 slice (thick) | 100 g | 120 kcal |
| 1 serving (large) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 2 piece (double) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Lean Protein (Cooked)
What counts as cooked lean protein?
Cooked lean protein is a cooked food that supplies protein without much fat, such as skinless poultry, lean cuts of meat, or some fish. The exact fat content depends on the cut and cooking method, so trimming visible fat and limiting added oil matter.
Which foods are the best sources of cooked lean protein?
Skinless chicken or turkey, lean beef, and many fish are common choices for cooked lean protein. Eggs and lower-fat dairy can also contribute protein, but they are not interchangeable with every lean-meat serving in recipes.
What is the healthiest way to cook lean protein?
Baking, grilling, steaming, or pan-cooking with little added oil are practical ways to prepare lean protein. Avoid charring it, and cook it safely for the specific food; herbs, spices, citrus, and garlic add flavor without relying on heavy sauces.
How do you keep cooked lean protein from drying out?
To keep cooked lean protein moist, avoid overcooking it and let it rest briefly before cutting. Pieces of even thickness cook more evenly, while a quick marinade or a little broth in a covered dish can help protect lean meat from drying.
Does cooking reduce the protein in lean protein?
No, cooking does not remove the protein; heat changes its structure, but it remains in the food. Cooking can reduce moisture, which may make protein seem more concentrated per bite, while overcooking mainly affects texture and juiciness.
Can you meal-prep cooked lean protein for the week?
Yes, cooked lean protein works well for meal prep if it is chilled promptly and stored in sealed containers in the refrigerator. Prepare only what you can use within a few days, or freeze extra portions to keep them for later.
How long does cooked lean protein last in the fridge?
Cooked lean protein generally keeps for three to four days in a refrigerator set at 40°F (4°C) or colder. Refrigerate it promptly in a covered container, and discard it if it was left at room temperature for too long.
Can cooked lean protein be frozen?
Yes, cooked lean protein can be frozen in airtight, portion-sized containers. Thaw it in the refrigerator rather than on the counter, and use thawed portions promptly; freezing can make some lean meats a little drier after reheating.
Is cooked lean protein good for weight loss?
Cooked lean protein can support a filling meal while keeping added fat modest, which may help with weight management. Pair it with vegetables and a suitable source of carbohydrates or healthy fats rather than relying on protein alone.
Is cooked lean protein a good post-workout meal?
Yes, cooked lean protein can be part of a post-workout meal because it provides protein for muscle repair. Add a carbohydrate-rich food such as fruit, rice, or potatoes to replenish energy after a demanding session.
Lean Protein (Cooked) Vitamins & Minerals
Vitamins
B3
10.2mg · 64% DV
B6
0.72mg · 42% DV
B5
0.96mg · 19% DV
B12
0.36µg · 15% DV
Minerals
Phosphorus
240mg · 34% DV
Selenium
14µg · 25% DV
Potassium ⭐
384mg · 11% DV
Zinc
0.84mg · 8% DV
Sodium
72mg · 3% DV
Lean Protein (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Protein (Cooked)
To burn the 144 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 Protein (Cooked)?
Lean Protein (Cooked) is a nutrition category rather than one particular recipe: it refers to cooked, relatively low-fat protein foods such as poultry, fish or trimmed meat. It may be grilled, baked or poached, with the ingredient and seasoning shaping its flavour and texture.
Serve it as a main alongside vegetables, salad, grains or potatoes; the best pairing depends on the protein and the meal. Across many food traditions, it also works well sliced into wraps, salads or grain bowls. At 24 g of protein and 2 g of fat per 100 g, it is a protein-forward, low-fat choice. For a lighter plate, choose grilling, baking or poaching and use herbs, citrus or a modest amount of sauce for flavour.
How Nutritious Is Lean Protein (Cooked)?
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 Protein (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 Protein (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Lean Protein (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 Protein (Cooked) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.