1 serving (85 grams) contains 170 calories, 26.0 grams of protein, 7.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
472.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 24% | |
| Saturated Fat | 8.3 g | 41% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 194.4 mg | 64% | |
| Sodium | 152.8 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 72.2 g | 144% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 750.0 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grilled lean beef
Grilled lean beef is a protein-rich food typically sourced from animals raised for meat consumption, such as cows. Commonly used in cuisines worldwide, it features in dishes like steak, kebabs, or tacos, often prepared on a grill to enhance its flavor. Lean cuts include sirloin, tenderloin, or round steak, which are lower in fat compared to regular beef cuts. A 3-ounce serving of grilled lean beef contains approximately 25 grams of high-quality protein, essential B vitamins like B12 (2.2 mcg per serving), and minerals such as zinc (4.5 mg per serving) and iron (2.1 mg per serving). It is relatively low in saturated fat compared to fattier cuts, making it a preferable option for those seeking nutrient-dense, calorie-conscious protein sources. Grilling without additional fats preserves lean beef's wholesome, healthful qualities while keeping its calorie count lower compared to fried or heavily marinated alternatives.
Health Benefits
- Rich in high-quality protein, essential for muscle repair and growth (25 grams per 3-ounce serving).
- Contains B12, which supports energy metabolism and red blood cell formation (2.2 mcg per 3-ounce serving).
- Good source of zinc, which is crucial for immune health and wound healing (4.5 mg per serving).
- Provides iron, essential for oxygen transport in the blood and reducing fatigue (2.1 mg per serving).
Dietary Considerations
Selection and Storage
Store raw lean beef in the refrigerator at 40°F (4°C) or below and consume within 3-5 days. Freeze for longer storage and defrost in the refrigerator overnight before grilling.
Common Questions About Grilled lean beef Nutrition
Is grilled lean beef high in protein?
Yes, grilled lean beef is an excellent source of protein. A 3-ounce (85g) serving typically contains around 25 grams of high-quality protein, which is essential for muscle repair and growth. It also delivers all nine essential amino acids, making it a complete protein.
Can I eat grilled lean beef on a keto diet?
Yes, grilled lean beef is a keto-friendly food as it is extremely low in carbohydrates, containing 0 grams of carbs per serving. Its high protein and moderate fat content also make it a great option for those following a ketogenic eating plan.
What are the health benefits and concerns of eating grilled lean beef?
Grilled lean beef is a rich source of iron, B vitamins (especially B12), and zinc, which support energy levels, immune function, and red blood cell production. However, consuming red meat in excess may be linked to an increased risk of certain health issues such as cardiovascular disease, so moderation is key. Opt for lean cuts to reduce saturated fats.
What is the recommended portion size for grilled lean beef?
A healthy portion size for grilled lean beef is generally 3-4 ounces (85-113g) per meal, which is about the size of a deck of cards or the palm of your hand. This ensures you get adequate protein without overloading on calories or saturated fat.
How does grilled lean beef compare to chicken breast in terms of nutrition?
Grilled lean beef and chicken breast are both high in protein, but chicken breast tends to be lower in fat and calories. For example, 3 ounces of grilled lean beef contains about 160-180 calories and 5-10 grams of fat, while 3 ounces of skinless chicken breast has about 140 calories and 3 grams of fat. Beef, however, has higher levels of iron and zinc than chicken.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
