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Medium-fat meat Calories
Source of protein and iron, moderate fat content
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Medium-fat meat (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 14.4 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Medium-fat meat Nutrition Facts
Selected: 1 piece (medium) · 120 g
228
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
14.4g
· 18% 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 42% · Fat 58%
Medium-fat meat nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.12 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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-fat meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 228 kcal |
| 1 slice (thin) | 60 g | 114 kcal |
| 1 piece (small) | 80 g | 152 kcal |
| 100 g | 100 g | 190 kcal |
| 1 slice (thick) | 100 g | 190 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 1 piece (large) | 180 g | 342 kcal |
| 1 serving (large) | 200 g | 380 kcal |
| 2 piece (double) | 240 g | 456 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Medium-fat meat
What is medium-fat meat?
Medium-fat meat has more visible or marbled fat than lean meat, but less than fatty meat. The label is not a fixed cut classification, so the amount can vary with the animal, the cut and how much external fat has been trimmed.
Which cuts are considered medium-fat meat?
There is no universal list of medium-fat cuts: the same cut can vary depending on the animal and trimming. Look at the visible fat and marbling, and ask the butcher how lean the particular piece or mince is rather than relying on the cut name alone.
How do you cook medium-fat meat so it stays tender?
Cook medium-fat meat with a method suited to its cut, and avoid prolonged high heat that can make it tough. For stews, gentle covered cooking helps; when slicing cooked meat, cut across the grain to make each piece easier to chew.
Is medium-fat meat good for burgers or meatballs?
Yes, medium-fat meat works well in burgers and meatballs because its fat helps keep them moist and flavorful. Handle the mixture gently and avoid overcooking; if the result seems greasy, choose a leaner mince or drain excess fat after cooking.
Can you grill medium-fat meat?
Yes, you can grill medium-fat meat, but dripping fat can cause flare-ups. Cook it over steady heat rather than directly over flames, turn it as needed, and move it away from flare-ups to prevent charring before the inside is cooked.
How can you tell if medium-fat meat is fresh?
Fresh medium-fat meat should not feel sticky or smell sour or unpleasant. Its color varies by meat type, so do not judge freshness by color alone; check the texture, smell, packaging and whether it has been kept properly chilled.
How long does raw medium-fat meat last in the fridge?
Raw medium-fat meat is best cooked promptly; the safe storage time depends on whether it is whole or minced and how cold the fridge stays. Keep it sealed on the lowest shelf, follow the package date, and freeze it if you will not cook it soon.
Can you freeze medium-fat meat?
Yes, medium-fat meat can be frozen. Divide it into meal-sized portions, wrap or seal them airtight, and thaw in the refrigerator rather than on the counter. Use thawed meat promptly, and do not refreeze it unless it has been cooked first.
Should you wash medium-fat meat before cooking?
No, do not wash medium-fat meat; splashing water can spread bacteria from the raw surface around the sink and nearby worktops. Pat it dry with paper towel if needed, then wash your hands and clean any surfaces or utensils it touched.
Is it healthy to eat medium-fat meat regularly?
Medium-fat meat can be part of a varied diet, but its fat content makes portion size and frequency worth considering. Choose fresh meat more often than processed meat, and vary protein sources with foods such as beans, fish, eggs or nuts.
Medium-fat meat Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
5.4mg · 34% DV
B6
0.42mg · 25% DV
B2
0.23mg · 18% DV
Minerals
Zinc
5.04mg · 46% DV
Phosphorus
216mg · 31% DV
Selenium
14µg · 25% DV
Iron
2.52mg · 14% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
Medium-fat meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Medium-fat meat
To burn the 228 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 Medium-fat meat?
Medium-fat meat describes meat with a moderate amount of fat; the exact balance depends on the animal and cut, so it is not one specific dish or cut. The fat can add flavour and help keep the meat tender. It may be grilled, pan-cooked, roasted or simmered in a stew, and is often served with vegetables, salad or a grain-based side. Per 100 g, it provides 19.5 g of protein and 12 g of fat, making it a substantial protein source with a moderate fat contribution. For a lighter meal, trim visible fat before cooking and avoid adding much extra oil.
How Nutritious Is Medium-fat meat?
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 Medium-fat meat 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 Medium-fat meat Contain Allergens?
No known major allergens
Which Diets Is Medium-fat 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
Medium-fat meat Fat Profile
SATURATED
5.4g
MONOUNSATURATED
6.24g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.