Lean Beef
Sirloin and similar lean cuts: 29 g protein per 100 g with highly absorbable iron and zinc.
Nutrition per 100 g
Standardised to 100 g of lean beef, cooked for fair comparison. Typical serving: 100 g cooked sirloin — 183 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 183 kcal | 183 kcal | 100 kcal |
| Protein | 29 g | 29 g | 15.8 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 6.9 g | 6.9 g | 3.8 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of lean beef, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 1 µg | 1 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.15 µg | 0.15 µg | <1% |
| Vitamin E | 0.13 mg | 0.13 mg | <1% |
| Vitamin K | 1.6 µg | 1.6 µg | 1% |
| Thiamin | 0.07 mg | 0.07 mg | 6% |
| Riboflavin | 0.23 mg | 0.23 mg | 18% |
| Niacin | 4 mg | 4 mg | 25% |
| Vitamin B6 | 0.51 mg | 0.51 mg | 30% |
| Folate | 8 µg | 8 µg | 2% |
| Vitamin B12 | 2.9 µg | 2.9 µg | 121% |
| Pantothenic acid | 0.72 mg | 0.72 mg | 14% |
| Choline | 103 mg | 103 mg | 19% |
| Minerals | |||
| Calcium | 17 mg | 17 mg | 1% |
| Iron | 3.1 mg | 3.1 mg | 17% |
| Magnesium | 22 mg | 22 mg | 5% |
| Phosphorus | 223 mg | 223 mg | 18% |
| Potassium | 315 mg | 315 mg | 7% |
| Sodium | 65 mg | 65 mg | 3% |
| Zinc | 8.3 mg | 8.3 mg | 75% |
| Selenium | 35.3 µg | 35.3 µg | 64% |
| Copper | 0.13 mg | 0.13 mg | 14% |
| Manganese | 0.017 mg | 0.017 mg | <1% |
Source: USDA FoodData Central — Beef, chuck for stew, separable lean and fat, choice, cooked, braised
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat lean beef?
- Haem iron is absorbed several times better than plant iron.
- Complete protein with a strong leucine content for muscle repair.
- Very satiating per calorie.
How to include it
- Cook hot and fast, then rest for five minutes before slicing.
- Slice thin across the grain into stir-fries and salads.
- Stretch mince with lentils or mushrooms.
Things to consider
- Health bodies advise limiting red meat to about 350–500 g cooked per week.
- Processed beef products are a separate category with clearer risks.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Bison, cooked
Leaner than beef with a similar iron, zinc and B12 profile.
- kcal
- 146
- protein
- 28.4 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Venison, cooked
Very lean game meat with 30 g protein per 100 g and high iron.
- kcal
- 158
- protein
- 30.2 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Lamb, cooked
A richly flavoured red meat with high zinc, B12 and haem iron.
- kcal
- 206
- protein
- 28.3 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked leg
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