100 g of Lean beef has 170 calories. It contains 0 g of carbs, 26 g of protein, 7 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Lean beef Nutrition Facts

Selected: 100 g

170

KCAL / 100G

Carbs

· 0% DV

Protein

26g

· 52% DV

Fat

· 9% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 62% · Fat 38%

Lean beef Vitamins & Minerals

Vitamins

B12

2.3µg · 96% DV

5.8mg · 36% DV

0.45mg · 26% DV

0.18mg · 14% DV

Minerals

Zinc

5mg · 45% DV

Selenium

18µg · 33% DV

Phosphorus

210mg · 30% DV

Iron

3mg · 17% DV

How Nutritious Is Lean beef?

Nutrient density

High

74/ 100

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

53/ 100

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.

Lean beef Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lean beef

To burn the 170 calories in 100 g:

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lean beef 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 Lean beef Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

2.7g

MONOUNSATURATED

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

Compare Lean beef

🥩vs🥩

Lean beef vs Ground Beef80 kcal fewer per 100 g

→🥩vs🍢

Lean beef vs Chicken Skewer30 kcal more per 100 g

→🥩vs🥩

Lean beef vs Sauteed Lamb60 kcal fewer per 100 g

→🥩vs🍗

Lean beef vs Smoked Turkey60 kcal more per 100 g

→

Foods Similar to Lean beef

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Lean beef

Why does lean beef become tough when cooked?

Lean cuts can lose moisture and turn tough when cooked too long or over very high heat. Sear thin steaks briefly, while tougher cuts benefit from gentle, slow cooking.

Does marinating lean beef make it more tender?

A short marinade with yogurt, lemon juice, or vinegar can lightly tenderize the surface and add flavor. Leaving beef in a strongly acidic marinade for too long can make the exterior texture mushy or grainy.

Should lean beef rest before slicing?

Yes. Cutting it immediately can let more juices run onto the plate, whereas a short resting period helps the juices redistribute through the meat.

What should I eat with lean beef to support iron absorption?

Pair it with vitamin C-rich foods such as peppers, broccoli, arugula, or a lemon-dressed salad. Having tea or coffee away from the meal may also help, since these drinks can reduce iron absorption when consumed alongside it.

Is lean beef a good food after a workout?

It can be, because its protein supports muscle repair and adaptation after exercise. Adding a carbohydrate food such as potatoes, rice, or fruit can also help replenish energy stores.

Is it bad to eat lean beef at night?

Eating it at night is not inherently harmful, but a large or heavily spiced serving may worsen indigestion or reflux in sensitive people. A smaller meal and a little time before lying down may be more comfortable.

How does lean beef compare with chicken breast?

Both provide high-quality protein, but lean beef is typically a notable source of iron, zinc, and vitamin B12 and has a richer flavor. Chicken breast is often quicker to cook and has a milder taste for everyday meals.

How long does lean beef keep in the fridge?

Raw beef should be kept at 4°C or below and is generally best cooked within 1 to 2 days of purchase. Cooked beef usually keeps for 3 to 4 days in a covered container; discard it if its smell, color, or texture seems off.

Can lean beef be frozen?

Yes. Wrap it tightly or store it in an airtight freezer-safe container to limit freezer burn. Thaw it in the refrigerator rather than at room temperature for safer handling.

Who should be careful with lean beef?

People with kidney disease who have been advised to limit protein or phosphorus, those with gout or elevated uric acid, and people with iron-overload disorders should seek individualized guidance. Choosing fresh, minimally processed beef rather than processed meat products is also a sensible habit.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026