1 serving (100 grams) contains 250 calories, 26.0 grams of protein, 15.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
595.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 45% | |
| Saturated Fat | 14.3 g | 71% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 178.6 mg | 59% | |
| Sodium | 178.6 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 16.7 mcg | 83% | |
| Calcium | 35.7 mg | 2% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 757.1 mg | 16% | |
* 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 Lean beef
Lean beef refers to cuts of beef with lower fat content, typically less than 10 grams of total fat per 100 grams. Originating from domesticated cattle, beef has been a dietary staple in various cuisines worldwide, including American barbecue, European roasts, and Asian stir-fries. Lean beef is an excellent source of high-quality protein, with about 26 grams of protein per 100 grams, and contains essential nutrients such as iron, zinc, and vitamin B12. It is prized for its ability to support muscle building and repair, making it a favorite among athletes and those looking to optimize dietary protein intake.
Health Benefits
- Rich in high-quality protein, which supports muscle growth and repair, containing all nine essential amino acids.
- An excellent source of heme iron, which is highly bioavailable and crucial for oxygen transport in the blood.
- Contains vitamin B12, essential for nervous system health and red blood cell formation.
- Provides zinc, which supports immune function and wound healing.
- Low in saturated fat when compared to fattier cuts, helping to maintain cardiovascular health.
Dietary Considerations
Selection and Storage
Store lean beef in the coldest part of the refrigerator at 32°F to 40°F and use within 2-3 days, or freeze for up to 6 months in airtight packaging to prevent freezer burn. Thaw safely in the refrigerator or under cold water.
Common Questions About Lean beef Nutrition
Is lean beef high in protein?
Yes, lean beef is an excellent source of protein. A 3-ounce serving of cooked lean beef contains approximately 25-26 grams of protein, making it a high-protein food ideal for building and maintaining muscle mass.
Can I eat lean beef on a keto diet?
Yes, lean beef is suitable for a keto diet. It is naturally low in carbohydrates and contains high-quality protein and fats. Make sure to pair it with low-carb vegetables or healthy fats to maintain ketosis.
What are the health benefits and concerns of eating lean beef?
Lean beef is rich in essential nutrients such as iron, zinc, vitamin B12, and niacin, supporting energy metabolism and immune function. However, consuming excessive amounts of red meat may be linked to higher risks of heart disease or colon cancer, so moderation is key.
What is a recommended serving size of lean beef?
The recommended serving size of lean beef is about 3-4 ounces cooked, roughly the size of a deck of cards. This portion ensures you are benefiting from its nutrients without overconsuming saturated fats and calories.
How does lean beef compare to chicken breast nutritionally?
Lean beef contains slightly more iron and zinc compared to chicken breast, while chicken breast is lower in total calories and fat. A 3-ounce portion of cooked lean beef has about 170 calories and 7-8 grams of fat, whereas the same amount of cooked chicken breast contains about 140 calories and 3 grams of fat.
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.
- Iron: Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsDiscusses iron, a key nutrient in lean beef, and its role in health, dietary sources, and recommended intake.
- Proteins in the DietDietary Guidelines for Americans 2020-2025Highlights lean beef as a nutrient-dense source of protein within healthy eating patterns.
- The Role of Lean Beef in a Heart-Healthy Diet: Randomized Controlled TrialsAmerican Journal of Clinical NutritionExplores the cardiovascular health effects of lean beef consumption in a heart-healthy diet.
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.
