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Lean raw beef Calories
High protein, low fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Lean raw beef has 137 calories. It contains 0 g of carbs, 21.4 g of protein, 5 g of fat and 0 g of fiber. Its 2.1 µg of B12 covers 88% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean raw beef Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
0g
· 0% DV
Protein
21.4g
· 43% DV
Fat
5g
· 6% 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 66% · Fat 34%
Lean raw beef nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0.18 g | |
| Sodium | 55 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.4 g | 43% |
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 raw beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 137 kcal |
| 1 piece (thin) | 30 g | 41 kcal |
| 0.25 piece (quarter) | 38 g | 52 kcal |
| 1 piece (thick) | 60 g | 82 kcal |
| ½ piece (half) | 75 g | 103 kcal |
| 1 piece (small) | 85 g | 116 kcal |
| 100 g | 100 g | 137 kcal |
| 1 piece (medium) | 150 g | 206 kcal |
| 1 piece (large) | 220 g | 301 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Lean raw beef
Is lean raw beef safe to eat?
No, lean raw beef is not risk-free: it can carry bacteria such as E. coli or Salmonella even when it looks fresh. Cooking it thoroughly is the safer choice, especially for anyone at higher risk of foodborne illness.
How long does lean raw beef last in the fridge?
Keep lean raw beef in a sealed container at 40°F (4°C) or colder and use it within 1–2 days. Store it on the lowest shelf so its juices cannot drip onto other foods.
Can you wash lean raw beef before cooking it?
No, do not wash lean raw beef. Splashing water can spread bacteria around the sink and onto counters or nearby food. If the surface is wet, pat it dry with a clean paper towel and discard the towel.
Can you freeze lean raw beef?
Yes, lean raw beef freezes well when wrapped airtight. For best quality, use it within 3–4 months. Thaw it in the refrigerator rather than on the counter, where the surface can warm while the center is still frozen.
How do you make steak tartare with lean raw beef?
Steak tartare is made by finely chopping lean raw beef just before serving and seasoning it, often with mustard, capers, and onion. Because it is served uncooked, use careful hygiene and avoid serving it to people at higher risk.
Does freezing make lean raw beef safe to eat raw?
No, freezing lean raw beef does not reliably kill harmful bacteria, so it does not make raw beef safe. Freezing is useful for storage, but cooking is the dependable way to reduce foodborne-pathogen risk.
How can you tell if lean raw beef has gone bad?
Discard lean raw beef if it smells sour or unpleasant, feels slimy or sticky, or has damaged packaging. A darker or brownish color alone can result from limited oxygen exposure and does not always mean the meat is spoiled.
Why does lean raw beef turn brown?
Lean raw beef can turn brown when its pigment reacts to changes in oxygen exposure, such as inside tightly sealed packaging. Browning alone does not prove spoilage; check the smell and texture too, and discard meat with spoilage signs.
Should lean raw beef come to room temperature before cooking?
No, lean raw beef does not need to sit out until it reaches room temperature. Take it from the refrigerator shortly before cooking, and do not leave it at room temperature for more than two hours.
What is the safest way to cook lean raw beef?
For a whole cut of lean raw beef, cook it to 145°F (63°C) and let it rest for at least three minutes. If the beef is ground, cook it to 160°F (71°C), since grinding can spread surface bacteria throughout the meat.
Lean raw beef Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
5.6mg · 35% DV
B6
0.42mg · 25% DV
B2
0.18mg · 14% DV
Minerals
Zinc
4.8mg · 44% DV
Selenium
18µg · 33% DV
Phosphorus
190mg · 27% DV
Iron
2.2mg · 12% DV
Potassium ⭐
318mg · 9% DV
Sodium
55mg · 2% DV
Lean raw beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean raw beef
To burn the 137 calories in 100 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 raw beef?
Lean raw beef is uncooked beef with little visible fat, an ingredient rather than a finished dish. Around the world it is most often cooked—grilled, pan-seared or minced into dishes—though some cuisines also serve carefully handled beef raw, as in steak tartare. Its clean, savoury flavour and fine muscle texture take well to seasoning; cooked beef pairs easily with vegetables, potatoes or grains.
It is protein-rich and contains no carbohydrates; a 100 g portion provides 21.4 g of protein. For a lighter meal, grill or sear it with minimal added fat and serve with plenty of vegetables. If preparing a raw dish, use beef specifically sourced and handled for that purpose.
How Nutritious Is Lean raw beef?
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 raw beef 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 raw beef Contain Allergens?
No known major allergens
Which Diets Is Lean raw beef 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 raw beef Fat Profile
SATURATED
1.9g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.