Lean Meat Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of lean meat contains 143 calories, 24g protein, 0g carbs, and 5g fat. Lean Meat is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 143 kcal | 7% |
| Protein | 24.0g | 48% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 5.0g | 6% |
| Sodium | 68.0mg | 3% |
Is Lean Meat Good for You?
Yes, lean meat is an excellent protein source that supports muscle maintenance and overall health. A 100-gram serving delivers 24g of protein (48% Daily Value) with only 5g of fat (6% Daily Value) and just 143 calories, making it nutrient-dense for those seeking high-quality nutrition without excess calories or saturated fat.
Key Health Benefits of Lean Meat
Muscle Building and Repair – With 24g of protein per 100g serving, lean meat provides nearly half your daily protein needs in a single portion, supporting muscle growth, maintenance, and recovery after exercise.
Low-Calorie Nutrition – At only 143 calories per 100g, it is an efficient way to meet your protein goals without consuming excess energy, making it particularly valuable for weight management strategies.
Heart-Friendly Fat Profile – Lean meat contains just 5g of total fat per serving, keeping saturated fat intake low while still delivering essential nutrients, which supports cardiovascular health compared to higher-fat meat options.
Minimal Sodium Content – With only 68mg of sodium (3% Daily Value), it is a kidney-friendly choice that doesn’t contribute significantly to daily sodium limits, important for those monitoring blood pressure.
Nutrient Density – The combination of high protein, low fat, and moderate calories means every bite delivers substantial nutritional value per calorie consumed, making it an efficient choice for balanced meals.
How Does Lean Meat Compare?
Compared to regular ground beef, lean meat stands out with significantly lower fat content while maintaining comparable protein levels. This makes it a superior choice for those prioritizing protein intake without the caloric or saturated fat burden that comes with fattier cuts.
Frequently Asked Questions
How many calories is in lean meat?
Lean meat contains 143 calories per 100g serving, or approximately 114 calories in an 80-gram portion. The calorie content makes it suitable for most calorie-controlled diets.
Is lean meat good for weight loss?
Yes, lean meat is excellent for weight loss because it is high in protein (24g per 100g) to keep you full while remaining low in calories (143 per 100g) and fat. This nutrient ratio helps preserve muscle mass while creating a calorie deficit.
Does lean meat contain iron and B vitamins?
Lean meat is a rich source of bioavailable iron and B vitamins, particularly B12 and niacin, which support energy production and red blood cell formation. These micronutrients are especially important for those who limit other animal products.
Is lean meat keto-friendly?
Lean meat fits well within a ketogenic diet since it is high in protein and extremely low in carbohydrates (zero grams), though those following strict keto may prefer fattier cuts to meet higher fat macros. However, it remains an excellent protein option for any low-carb approach.
How should I store lean meat to keep it fresh?
Store lean meat in the coldest part of your refrigerator at 40°F or below for up to 3-4 days, or freeze it for 3-4 months in an airtight container or freezer bag. Thaw it overnight in the refrigerator before cooking for best results.
How to Track Lean Meat Nutrition with Gram
Gram makes logging lean meat effortless with our AI food scanner—simply photograph your portion and the app automatically identifies it and pulls complete nutritional data. You’ll see the exact breakdown of protein, fat, calories, and sodium in seconds, helping you track your macronutrient goals throughout the day.
Frequently Asked Questions
How many calories is in lean meat?
Lean meat contains 143 calories per 100g serving, or approximately 114 calories in an 80-gram portion. The calorie content makes it suitable for most calorie-controlled diets.
Is lean meat good for weight loss?
Yes, lean meat is excellent for weight loss because it is high in protein (24g per 100g) to keep you full while remaining low in calories (143 per 100g) and fat. This nutrient ratio helps preserve muscle mass while creating a calorie deficit.
Does lean meat contain iron and B vitamins?
Lean meat is a rich source of bioavailable iron and B vitamins, particularly B12 and niacin, which support energy production and red blood cell formation. These micronutrients are especially important for those who limit other animal products.
Is lean meat keto-friendly?
Lean meat fits well within a ketogenic diet since it is high in protein and extremely low in carbohydrates (zero grams), though those following strict keto may prefer fattier cuts to meet higher fat macros. However, it remains an excellent protein option for any low-carb approach.
How should I store lean meat to keep it fresh?
Store lean meat in the coldest part of your refrigerator at 40°F or below for up to 3-4 days, or freeze it for 3-4 months in an airtight container or freezer bag. Thaw it overnight in the refrigerator before cooking for best results.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track lean meat and thousands of other foods with the Gram app.