Lean Beef (Low Fat) - How Many Calories?

What does lean beef mean here?

The values describe the edible lean portion of raw beef after separable external fat has been trimmed away. The reference combines retail cuts; it does not represent one particular tenderloin or rib-eye. “Lean portion” does not mean zero fat: the reference contains 5.54 g fat per 100 g.

Calories and protein in 100 g and 150 g

A raw, weighed 100 g amount supplies 139 kcal and 22.15 g protein. For 150 g of edible beef weighed before cooking, the calculation is 209 kcal, 33.23 g protein and 8.31 g fat. Bone or fat trimmed off and discarded is not part of the edible lean-meat weight.

Cooking changes water content and can also remove fat, so 150 g raw cannot be assumed to remain 150 g cooked. If weighing the meat when serving it, use a matching cooked reference. A higher protein figure per 100 g after cooking does not mean cooking added protein; the water content of that 100 g has changed too.

At the same 150 g raw weight, the tenderloin example provides about 224 kcal and 10.91 g fat, compared with 209 kcal and 8.31 g fat in the lean composite here. A cut name alone does not establish its fat content; the cut and trimming level need their own reference.

Choosing a record for the meat you bought

The cut, visible fat removed and intended preparation all matter. Ground beef labelled 10% or 20% fat is not interchangeable with trimmed lean pieces. For beef cooked with vegetables, recording the meat weight, vegetables and added fat separately avoids treating the whole pan as plain meat.

Compare equal weights at the same stage of preparation. Weighing one product raw and another cooked does not give a reliable comparison of their fat content based on calories alone.

The ground-beef reference labelled 85% lean and 15% fat describes another product. Trimming the outside of a whole piece does not change the declared fat percentage of packaged mince.

The raw beef-with-fat reference contains 214 kcal and 14.42 g fat per 100 g, compared with 139 kcal and 5.54 g in the trimmed lean example here. Choosing an entry solely by the word beef can miss the trimming difference.

A broad name such as semi-fat beef does not identify the cut or cooking stage. A more specific record is preferable when the cut and weighing stage are known.

The lean meat group in a food-exchange list is a separate planning average, assigning 55 kcal and 7 g protein to about 28.35 g cooked edible meat. It is not the analysis of the raw beef represented here.

Reference limits

Values follow USDA SR28 food 23485, raw beef composite, separable lean only, with external fat trimmed to zero. It does not assign the same fat percentage to every butcher’s cut or package of mince. The 114 g source measure is approximately 4 oz. No fixed meatball, spoon or cup weight is assigned; vitamin A comes from the source’s µg RAE field.