Boneless Meat Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of boneless meat contains 143 calories, 21g protein, 0g carbs, and 6g fat. Boneless Meat is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 143 kcal | 7% |
| Protein | 21.0g | 42% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 6.0g | 8% |
| Sodium | 70.0mg | 3% |
Is Boneless Meat Good for You?
Yes, boneless meat is a nutritious protein source. Per 100g, it delivers 21g of protein (42% Daily Value) with only 143 calories and 6g of fat (8% Daily Value), making it an efficient choice for muscle maintenance and weight management. The low sodium content at 70mg (3% Daily Value) also makes it suitable for most dietary approaches.
Key Health Benefits of Boneless Meat
High Protein Content — At 21g per 100g serving, boneless meat provides over 40% of your daily protein needs, supporting muscle growth, repair, and recovery after exercise.
Lean Protein Source — With just 6g of fat per 100g, it is an excellent choice for those seeking protein without excess calories or saturated fat, aiding weight management goals.
Low Calorie Profile — Boneless meat contains only 143 calories per 100g, allowing you to meet protein requirements without consuming excess energy, particularly beneficial for calorie-conscious individuals.
Minimal Sodium — At 70mg per 100g, it is naturally low in sodium, making it a heart-healthy option that won’t contribute significantly to daily sodium intake limits.
Nutrient-Dense Protein — Beyond protein, boneless meat provides essential micronutrients like iron, B vitamins, and zinc in a relatively compact calorie package, supporting overall metabolic function.
How Does Boneless Meat Compare?
Boneless meat stands out for its exceptional protein-to-calorie ratio compared to bone-in cuts, which carry additional weight from skeletal structure rather than nutrient-dense muscle tissue. It is equally protein-rich as bone-in varieties but offers greater convenience and less food waste. This makes it particularly valuable for meal planning and portion control.
Frequently Asked Questions
How many calories is in boneless meat?
Boneless meat contains 143 calories per 100g serving. A typical 3.5-ounce (100g) portion represents approximately 7% of a standard 2,000-calorie daily diet.
Is boneless meat good for weight loss?
Yes, boneless meat supports weight loss goals because it is high in protein (21g per 100g) while remaining low in calories and fat. Protein promotes satiety, helping you feel full longer and reducing overall calorie intake throughout the day.
How much protein does boneless meat have?
Boneless meat provides 21g of protein per 100g, delivering 42% of the daily recommended protein intake. This makes it an efficient protein source for meeting muscle-building and maintenance goals.
Is boneless meat suitable for a keto diet?
Yes, boneless meat is keto-friendly. It is high in protein and low in carbohydrates (containing virtually zero carbs), with moderate fat content that aligns well with ketogenic macronutrient ratios.
How should I store boneless meat to maintain freshness?
Store boneless meat in the coldest part of your refrigerator at 40°F or below for up to 3-4 days, or freeze it for 2-3 months in an airtight container. Thaw frozen boneless meat in the refrigerator overnight before cooking for best results.
How to Track Boneless Meat Nutrition with Gram
The Gram app makes logging boneless meat effortless—simply scan the package with our AI food camera or search by name, and it automatically populates the complete nutritional breakdown including calories, protein, and sodium. You’ll instantly see how boneless meat fits into your daily macronutrient goals and can adjust portions in real time. Tracking consistently helps you understand how this lean protein source supports your specific health objectives.
Frequently Asked Questions
How many calories is in boneless meat?
Boneless meat contains 143 calories per 100g serving. A typical 3.5-ounce (100g) portion represents approximately 7% of a standard 2,000-calorie daily diet.
Is boneless meat good for weight loss?
Yes, boneless meat supports weight loss goals because it is high in protein (21g per 100g) while remaining low in calories and fat. Protein promotes satiety, helping you feel full longer and reducing overall calorie intake throughout the day.
How much protein does boneless meat have?
Boneless meat provides 21g of protein per 100g, delivering 42% of the daily recommended protein intake. This makes it an efficient protein source for meeting muscle-building and maintenance goals.
Is boneless meat suitable for a keto diet?
Yes, boneless meat is keto-friendly. It is high in protein and low in carbohydrates (containing virtually zero carbs), with moderate fat content that aligns well with ketogenic macronutrient ratios.
How should I store boneless meat to maintain freshness?
Store boneless meat in the coldest part of your refrigerator at 40°F or below for up to 3-4 days, or freeze it for 2-3 months in an airtight container. Thaw frozen boneless meat in the refrigerator overnight before cooking for best results.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track boneless meat and thousands of other foods with the Gram app.