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Raw Red Meat Calories
Rich in iron and protein, high in vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Raw Red Meat Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0g
· 0%
Protein
20.6g
· 59%
Fat
6.3g
· 41%
Fiber
0g
Raw Red Meat Vitamins & Minerals
Vitamins
B12
2.6µg · 108% DV
B3
4.9mg · 31% DV
B6
0.36mg · 21% DV
B2
0.22mg · 17% DV
Minerals
Zinc
4mg · 36% DV
Selenium
18µg · 33% DV
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Raw Red Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw Red 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 Raw Red Meat Contain Allergens?
No known major allergens
Which Diets Is Raw Red 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
Raw Red Meat Fat Profile
SATURATED
2.5g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Raw Red Meat
Raw Red Meat — Frequently Asked Questions
Is raw red meat safe to eat?
Raw consumption is generally not recommended because of the risk of harmful bacteria and parasites. Children, pregnant people, older adults, and anyone with a weakened immune system should be especially careful.
How long does raw red meat keep in the fridge?
Fresh raw red meat should usually be kept refrigerated only for a short time and cooked promptly. Keep it cold, sealed, and separate from ready-to-eat foods to reduce contamination risk.
Can raw red meat be frozen?
Yes, it freezes well if wrapped tightly to limit air exposure. Freezing helps with storage, but it does not make raw meat safe to eat without proper cooking later.
Can I refreeze raw red meat after thawing?
If it was thawed safely in the refrigerator, it can be refrozen, though texture and juiciness may suffer. Meat thawed at room temperature should not be refrozen.
Should raw red meat be washed before cooking?
No. Washing meat can spread bacteria around the sink and kitchen surfaces without improving safety.
Does marinating raw red meat make it safer?
No, marinating can improve flavor and tenderness, but it does not reliably kill pathogens. Safe handling and thorough cooking are still what matter most.
Is raw red meat a good post-workout food?
Its protein content can support recovery, but it is much safer eaten cooked rather than raw. After training, pair cooked meat with carbohydrate-rich foods if you also want to replenish energy.
What foods go well with red meat for a more balanced meal?
Vegetables, legumes, and whole grains can make the meal more balanced and add fibre, which meat does not provide. Vitamin C-rich foods can also help with iron absorption from the meal.
How does red meat compare with chicken?
Red meat is often chosen for its richer taste and nutrients such as iron and vitamin B12, while chicken is commonly seen as a milder option. The cut, fat level, portion size, and cooking method matter more than the label alone.
If raw red meat turns brown, has it gone bad?
Not necessarily; browning can happen from exposure to oxygen during storage. Bad odor, sticky texture, or clear signs of spoilage are more concerning than color alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.