100 g of Lean cooked beef has 217 calories. It contains 0 g of carbs, 29.6 g of protein, 10.1 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Lean cooked beef Nutrition Facts

Selected: 100 g

217

KCAL / 100G

Carbs

· 0% DV

Protein

29.6g

· 59% DV

Fat

10.1g

· 13% 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 57% · Fat 43%

Lean cooked beef Vitamins & Minerals

Vitamins

B12

2.4µg · 100% DV

5.8mg · 36% DV

0.45mg · 26% DV

0.2mg · 15% DV

Minerals

Selenium

26µg · 47% DV

Zinc

5mg · 45% DV

Phosphorus

230mg · 33% DV

Iron

3mg · 17% DV

How Nutritious Is Lean cooked 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

48/ 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 cooked 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 cooked beef

To burn the 217 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

25min

Swimming

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

Is Lean cooked 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 cooked 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 cooked 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 cooked beef Fat Profile

SATURATED

3.9g

MONOUNSATURATED

4.3g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 6.4:1

Above the ideal 4:1 (6.4:1).

Compare Lean cooked beef

🥩vs🥩

Lean cooked beef vs Ground Beef33 kcal fewer per 100 g

→🥩vs🍢

Lean cooked beef vs Chicken Skewer77 kcal more per 100 g

→🥩vs🥩

Lean cooked beef vs Sauteed Lamb13 kcal fewer per 100 g

→🥩vs🍗

Lean cooked beef vs Smoked Turkey107 kcal more per 100 g

→

Foods Similar to Lean cooked 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 cooked beef

How can I reheat lean cooked beef without making it tough?

Reheat it gently over low heat with a splash of water or broth. High heat and prolonged reheating can dry the meat out and make it chewy.

How long does lean cooked beef keep in the fridge, and how should it be stored?

Cool it promptly and store it in a sealed container in the refrigerator. It is generally best eaten within 3 to 4 days; for longer storage, freeze it.

Can lean cooked beef be frozen without ruining the texture?

Yes, it freezes well if wrapped tightly, though it may be a bit drier after thawing. Freezing in small portions helps preserve quality and makes reheating easier.

Is lean cooked beef a good post-workout food?

Yes, its high protein content makes it a solid option after training for muscle repair and recovery. Pairing it with a carbohydrate source can make the meal more balanced after exercise.

Is it a bad idea to eat lean cooked beef at night?

Not necessarily, but large portions of red meat can feel heavy for some people late in the evening. A lighter cooking method such as grilling, baking, or simmering is often easier to tolerate than very greasy preparations.

What foods pair well with lean cooked beef for a more balanced meal?

Vegetables, salads, yogurt-based sides, whole grains, or legumes can round out the meal well. These add fiber and variety that beef does not provide on its own.

How does lean cooked beef compare with chicken breast?

Lean beef offers a richer flavor and a different micronutrient profile, while chicken breast is often chosen when someone wants a milder option. The better choice depends on taste, budget, digestion, and the rest of the meal.

Should cooked beef be washed before eating or storing?

No, washing cooked beef is not recommended. It can spread bacteria through splashing and also remove surface flavor.

Who should be careful with lean cooked beef?

People with gout, high uric acid, advanced kidney disease, or medical advice to limit red meat should pay attention to portion size and frequency. Those managing heart health should also consider the overall diet and cooking method.

Does eating lean cooked beef with vitamin C-rich foods help with iron absorption?

Yes, pairing beef with foods like peppers, parsley, citrus, or a lemony salad can support iron absorption. That is one reason beef is often combined with vegetables rather than eaten alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026