Beef, lean, average, raw
Última atualização 3 Nov 2026
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Lean beef is meat from cattle with visible fat trimmed away. These figures describe raw beef, averaged across different cuts. It mainly provides protein, along with some fat and a range of vitamins and minerals. Per 100g, it contains 23g of protein, 4.3g of fat, including 1.7g of saturated fat, and 2.7mg of iron.
Protein supports the growth and repair of body tissues, while iron is needed to make haemoglobin, which carries oxygen in the blood. Beef also provides vitamin B12 and zinc. Although visible fat has been removed, lean beef still contains saturated fat, which is worth noting when monitoring intake. Cooking and added ingredients can change the nutrient content per weight. Full nutrient figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 129 kcal |
Energy | 542 kJ |
Gordura | 4.3g |
of which saturates | 1.7g |
Carbohydrate | 0g |
of which sugars | 0g |
0g | |
23g | |
Sal | 0.16g |
Álcool | 0g |
Água | 72g |
Colesterol | 58mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
Trace | |
0.5µg | |
0.13mg | |
0mg | |
0.1mg | |
0.21mg | |
5mg | |
0.53mg | |
2µg | |
19µg | |
5mg | |
2.7mg | |
22mg | |
200mg | |
350mg | |
Sódio | 63mg |
4.1mg | |
0.03mg | |
7µg | |
10µg |
Other types of beef
Alimentos | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
132 kcal | 22g | 5.1g | – | |
139 kcal | 22g | 5.7g | – | |
160 kcal | 21g | 8.6g | – | |
139 kcal | 21g | 6.1g | – | |
218 kcal | 18g | 16g | – | |
558 kcal | 19g | 54g | 0g | |
677 kcal | 6.8g | 72g | – | |
140 kcal | 21g | 6.1g | – | |
155 kcal | 21g | 7.9g | – | |
175 kcal | 23g | 9.3g | – | |
266 kcal | 20g | 21g | – | |
145 kcal | 22g | 6.5g | – | |
253 kcal | 19g | 20g | – | |
130 kcal | 22g | 4.2g | – | |
125 kcal | 22g | 4.1g | – | |
174 kcal | 21g | 10g | 0g | |
134 kcal | 24g | 4.3g | – | |
215 kcal | 20g | 15g | – | |
140 kcal | 19g | 7g | – | |
227 kcal | 16g | 18g | – |
About these figures
Values are per 100g of the food as described (Average of 10 different cuts, trimmed of fat). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.