Red meat

Meat

Item Rating: 61/100

1 serving (100 grams) contains 250 calories, 20.0 grams of protein, 20.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		47.6 g	61%
	Saturated Fat	19.0 g	95%
	Polyunsaturated Fat	0 g
Cholesterol		190.5 mg	63%
Sodium		166.7 mg	7%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		47.6 g	95%
Vitamin D		0 mcg	0%
Calcium		26.2 mg	2%
Iron		6.4 mg	35%
Potassium		785.7 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 428 cal (69.2%)

Protein: 190 cal (30.8%)

Carbs: 0 cal (0.0%)

About Red meat

Red meat refers to meat that is red when raw, including beef, lamb, pork, venison, and goat. It is a staple in many cuisines worldwide, such as Mediterranean, American, and Middle Eastern. Typically sourced from livestock, red meat is rich in protein and essential nutrients like iron, zinc, and B vitamins. While red meat provides a complete protein profile, it is also high in saturated fats, especially if untrimmed or heavily marbled. Nutritional composition varies, with lean cuts containing less fat and calories compared to fattier cuts. Incorporating moderate amounts of red meat into a balanced diet can support muscle growth and iron intake, particularly for individuals with higher nutritional needs like athletes or growing children.

Health Benefits

• Rich source of heme iron, which is highly bioavailable and supports oxygen transport in the body.
• High-quality protein content aids in muscle repair and growth.
• Provides B vitamins, especially B12, crucial for brain function and red blood cell formation.

Dietary Considerations

Allergens: None known

Suitable for: High-protein diets, paleo diet

Not suitable for: Vegetarian diet, vegan diet, low-fat diet (depending on cut)

Selection and Storage

Store red meat in the refrigerator at 40°F or below and consume within 3-5 days for optimal freshness. Freeze for longer storage, ensuring it is wrapped tightly to avoid freezer burn.

Common Questions About Red meat Nutrition

Is red meat high in protein?

Yes, red meat is an excellent source of protein. A 3-ounce cooked serving of lean beef contains about 22-26 grams of protein, making it an ideal food for supporting muscle growth and repair. It also includes all essential amino acids, which are crucial for overall health.

Can I eat red meat on a keto diet?

Yes, red meat is highly compatible with a keto diet as it is low in carbohydrates and rich in protein and healthy fats. Choosing fattier cuts like ribeye or ground beef with a higher fat percentage can help maintain ketosis.

What are the health benefits and concerns of eating red meat?

Red meat is a great source of key nutrients like iron, zinc, and vitamin B12, which are essential for energy production and red blood cell health. However, excessive consumption of processed or high-fat red meat has been linked to health risks such as heart disease and colorectal cancer. Moderation and choosing lean or unprocessed options can help minimize these concerns.

How much red meat should I eat per week?

It is recommended to eat no more than 12-18 ounces (cooked) of red meat per week, according to health organizations like the World Cancer Research Fund. This amounts to approximately three 4-ounce servings, which balance nutritional benefits while minimizing potential risks.

How does red meat compare to white meat like chicken?

Red meat is generally higher in iron and vitamin B12 compared to chicken, making it better for preventing anemia. However, white meat is typically leaner and lower in saturated fat, which may be a healthier choice for heart health. Cooking methods, such as grilling or baking, also affect the healthiness of both options.

Data Sources & Scientific References