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Meat Calories
High-quality protein, iron, and vitamin B12 source
CALORIES
GI
POTASSIUM
FIBER
Meat Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0g
· 0%
Protein
20.8g
· 60%
Fat
6.2g
· 40%
Fiber
0g
Meat Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
5.1mg · 32% DV
B6
0.32mg · 19% DV
B2
0.18mg · 14% DV
Minerals
Selenium
23µg · 42% DV
Zinc
4mg · 36% DV
Phosphorus
185mg · 26% DV
Iron
2mg · 11% DV
Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Meat 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 Meat Contain Allergens?
No known major allergens
Which Diets Is Meat 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
Meat Fat Profile
SATURATED
2.35g
MONOUNSATURATED
2.68g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
Foods Similar to Meat
Meat — Frequently Asked Questions
Should meat be washed before cooking?
No. Washing raw meat can spread bacteria around the sink and nearby surfaces through splashes. Pat it dry if needed, then cook it thoroughly instead.
Why does meat sometimes turn out tough and dry?
Lean cuts can dry out when cooked too long or over very high heat. Use quick cooking for naturally tender cuts, while tougher cuts benefit from slow, moist cooking.
Does searing meat lock in its juices?
No. Searing does not create a seal that traps all moisture inside. Its main benefit is the browned flavor and aroma created on the surface.
Why should cooked meat rest before slicing?
Resting gives the juices time to redistribute through the meat. This reduces the amount of liquid lost when it is cut and improves tenderness.
What is the safest way to thaw meat?
Thaw meat in the refrigerator in a covered container that can catch any drips. Cold water and microwave thawing can be used when necessary, but the meat should be cooked immediately afterward.
How should leftover cooked meat be stored?
Cool leftovers promptly and refrigerate them in a shallow, sealed container. Eat them within a few days, and discard meat with an off smell, sticky texture, or suspicious appearance.
Can meat be frozen?
Yes. Freezing meat in meal-sized portions and airtight packaging helps protect its quality and limits freezer burn. If raw meat has been thawed, cooking it before refreezing is generally the safer option.
Is it useful to eat meat with vitamin C-rich foods?
Yes. Meat provides heme iron, a form that is readily absorbed, and a meal containing peppers, citrus, tomatoes, or other vitamin C-rich foods can further support iron absorption.
How does red meat compare with poultry?
Red meat is often valued for nutrients such as iron, zinc, and vitamin B12, while poultry can be a lighter option depending on the cut and preparation. Varying protein sources and choosing less processed options is a practical approach.
Who may need to be cautious with meat intake?
People with gout or elevated uric acid may need to limit certain meats, especially organ meats. Those with kidney disease should discuss appropriate protein intake with their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.