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Lean red meat, cooked Calories
High protein, low carb, rich in iron and B12
CALORIES
GI
POTASSIUM
FIBER
Lean red meat, cooked Nutrition Facts
Selected: 100 g
173
KCAL / 100G
Carbs
0g
· 0%
Protein
29g
· 70%
Fat
5.6g
· 30%
Fiber
0g
Lean red meat, cooked Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
6.2mg · 39% DV
B6
0.45mg · 26% DV
B2
0.21mg · 16% DV
Minerals
Selenium
26µg · 47% DV
Zinc
5mg · 45% DV
Phosphorus
220mg · 31% DV
Iron
3mg · 17% DV
Lean red meat, cooked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean red 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 red meat, cooked Contain Allergens?
No known major allergens
Which Diets Is Lean red 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 red meat, cooked Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.3g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lean red meat, cooked
Lean red meat, cooked — Frequently Asked Questions
Why does cooked lean red meat sometimes turn out tough?
It usually happens when the meat is overcooked or exposed to high heat for too long, which drives out moisture. Searing briefly and finishing more gently, then resting it before slicing, helps keep it tender.
How long does cooked lean red 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 at room temperature for long periods increases food safety risk.
Can cooked lean red meat be frozen?
Yes, it freezes well when portioned and wrapped tightly to limit air exposure. Thawing it in the refrigerator is the safer option and helps preserve texture better than thawing on the counter.
Is lean red meat a good post-workout food?
Yes, its high protein content makes it a strong option after training for muscle repair and recovery. Pairing it with a carbohydrate source can make the meal more balanced after exercise.
Is it a bad idea to eat lean red meat late at night?
Not necessarily; for most people, timing matters less than portion size, cooking method, and overall diet. That said, some people find red meat feels heavier than other evening meals.
What should I eat with lean red meat to make the meal more balanced?
Vegetables, legumes, or whole grains are useful pairings because they add fibre and variety. Lean red meat provides protein and fat but no carbs or fibre on its own.
How does lean red meat compare with chicken breast?
Both are high-protein choices, so the better option depends on taste, budget, digestion, and how you plan to cook them. Lean red meat has a stronger flavour, while chicken breast is usually milder and more versatile.
Does tea or coffee with a meal affect iron absorption from lean red meat?
Yes, drinking tea or coffee with the meal can reduce iron absorption. If iron intake is a concern, having those drinks separately from the meal may be a better habit.
Can I eat lean red meat every day?
You can, but relying on a wider mix of protein foods is usually a better long-term habit. Rotating in fish, eggs, dairy, and legumes can improve dietary variety.
Should lean red meat be washed before cooking?
No, washing raw meat can spread bacteria around the sink and kitchen through splashing. It is safer to cook it thoroughly and clean any surfaces that touched the raw meat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.