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Lean beef Calories
High protein, low fat, source of iron and B12
CALORIES
GI
POTASSIUM
FIBER
Lean beef Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0g
· 0%
Protein
21.5g
· 66%
Fat
5g
· 34%
Fiber
0g
Lean beef Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
5.1mg · 32% DV
B6
0.4mg · 24% DV
B2
0.18mg · 14% DV
Minerals
Zinc
4mg · 36% DV
Selenium
18µg · 33% DV
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Lean beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean beef 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 Lean beef Contain Allergens?
No known major allergens
Which Diets Is Lean beef 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 beef Fat Profile
SATURATED
1.9g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lean beef
Lean beef — Frequently Asked Questions
What is the best way to cook lean beef without drying it out?
Lean beef does best with quick high-heat cooking or gentle cooking with careful timing. Because it has less fat, overcooking can make it tough and dry.
Does marinating lean beef actually help?
Yes, a marinade with salt and mildly acidic ingredients can improve flavor and make the surface feel more tender. Very long marinating times can make some cuts mushy on the outside.
Is lean beef a good post-workout food?
It can be a strong post-workout choice because it provides plenty of protein. Pairing it with a carbohydrate source can make the meal more useful for recovery.
Is lean beef too heavy to eat at night?
That depends on the portion and how it is cooked. Grilled, baked, or stewed lean beef with vegetables is usually easier to handle than a large fried meal late in the evening.
What foods go well with lean beef nutritionally?
Vegetables are a practical pairing because they add volume and balance to the meal. Foods rich in vitamin C, such as peppers or a citrus-based salad, may also support iron absorption from the beef.
How does lean beef compare with chicken breast?
Chicken breast is often chosen for its milder flavor and lighter texture, while lean beef offers a richer taste and is known for nutrients such as heme iron and vitamin B12. The better choice depends on your goals, preferences, and overall diet.
How long does lean beef keep in the fridge?
Raw lean beef should generally be cooked or frozen within a short time and kept properly chilled. Cooked beef usually keeps for a few days in a sealed container if refrigerated promptly.
Can lean beef be frozen?
Yes, both raw and cooked lean beef freeze well. Wrapping it tightly and freezing in portions helps preserve quality and makes it easier to use later.
Should you wash lean beef before cooking?
No, washing raw beef is not recommended. It can spread bacteria around the sink and kitchen, while proper cooking and good surface hygiene are the safer approach.
Who should be cautious with lean beef?
People who need to limit protein intake, such as some with kidney disease, should check portions with a clinician or dietitian. Those advised to reduce red meat for personal or medical reasons should also fit it into their plan carefully.
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Nutrition data compiled from USDA FoodData Central and scientific sources.