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Red Meat Calories
Rich in iron, protein, and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Red Meat (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 31.2 g of protein, 20.4 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Red Meat?
Red meat refers to meat from mammals, most commonly beef and lamb; in some food traditions, the term also includes pork. It is usually cooked rather than eaten on its own raw, with the cut and cooking method shaping its flavour and texture. Across the English-speaking world, it may be grilled as steaks or chops, roasted, braised in stews, or minced for dishes such as burgers and meatballs. It pairs well with vegetables, potatoes, grains or a fresh salad. Red meat provides protein, iron and vitamin B12, and a 100 g portion contains 26 g of protein. For a lighter meal, choose a leaner cut, trim visible fat and balance the plate with vegetables.
Red Meat Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0% DV
Protein
26g
· 52% DV
Fat
17g
· 22% 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 40% · Fat 60%
Red Meat Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
4.5mg · 28% DV
B6
0.4mg · 24% DV
B2
0.22mg · 17% DV
Minerals
Zinc
5mg · 45% DV
Selenium
15µg · 27% DV
Phosphorus
190mg · 27% DV
Iron
3mg · 17% DV
How Nutritious Is Red 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.
Red Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Meat
To burn the 250 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.
Is 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 Red Meat Contain Allergens?
No known major allergens
Which Diets Is 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
Red Meat Fat Profile
SATURATED
7.2g
MONOUNSATURATED
7.5g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
Compare Red Meat
Foods Similar to Red Meat
Frequently Asked Questions About Red Meat
What counts as red meat?
Red meat generally includes beef, lamb, mutton, and pork; it refers to meat from certain mammals, not simply meat that looks red on a plate. Chicken and turkey are classified as poultry, or white meat.
Is red meat bad for you?
Red meat can provide useful nutrients, but eating it frequently—especially in large amounts—is linked with higher colorectal cancer risk. The evidence is stronger for processed meat, such as bacon and sausages, than for fresh, unprocessed red meat.
How often should you eat red meat?
It is sensible to keep red meat to occasional meals rather than make it the main protein at every meal. Vary your choices with fish, poultry, eggs, beans, or lentils, and limit processed meats more strictly.
Does red meat raise cholesterol?
It can contribute to higher LDL cholesterol, particularly when you often choose fatty cuts or cook them with lots of saturated fat. Leaner cuts and methods such as grilling or stewing can reduce the saturated fat in the meal.
How do you make red meat tender?
Match the cooking method to the cut: cook tender steaks quickly over high heat, but braise tougher cuts slowly with liquid. Slicing cooked meat across the grain and letting it rest before cutting also helps keep it tender.
Should you wash raw red meat before cooking?
No. Washing raw red meat can splash bacteria onto the sink, utensils, and nearby food without making the meat safer. Cook it directly, then wash your hands and clean any surfaces that touched it.
How long does raw red meat last in the fridge?
Keep raw red meat sealed in the coldest part of the refrigerator and use it within a few days. If it has been left warm for a prolonged time or its storage history is unclear, discard it rather than relying on smell alone.
Can you freeze red meat and refreeze it after thawing?
Yes, red meat freezes well when wrapped airtight. Thaw it in the refrigerator; meat thawed there can be refrozen, though its texture may suffer. Do not refreeze meat that has been left at room temperature for an extended period.
Is red meat a good source of iron?
Yes, red meat contains heme iron, a form the body absorbs readily, so it can contribute to iron intake. It is not a substitute for finding out why iron levels are low or for treating an iron deficiency.
Why does raw red meat look red if it contains little blood?
The red color mainly comes from myoglobin, a protein in muscle that stores oxygen, mixed with water in the meat. Most blood is removed during slaughter, so red juices on a plate are not simply blood.
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Nutrition data compiled from USDA FoodData Central and scientific sources.