Nutrition in meat

There are many different meat products, and they can all be completely different in terms of nutrition.

For example, some people may prefer thick cuts of meat, such as steak, with extensive marbling.

On the other hand, lean cuts of other meats may be preferred.

Lean meats are high in protein and low in fat. This way they also have fewer calories.

This guide presents a 20-protein lean meat cut with their calorie, fat and protein content.

The source of all nutritional value data is the USDA's FoodData Central Nutrition Database, and is based on serving per 100-gram (3.5 oz).

Sliced ​​lean meat on a cupping board.

1) Beef, back, lean

Flank steak, also called skirt steak, is a thin cut of beef, especially when the visible fat is cut off.

The following table shows the nutritional data for lean stacks by raw and cooked (bred) weight (1, 2).

Name per 100 grams raw per 100 grams cooked per 100 calories cooked

Calories 149 kcal 237 kcal 100 kcal

Fat 6.29 grams 13.0 grams 5.49 grams

Saturated fat 2.61 grams 5.54 grams 2.34 grams

Protein 21.7 grams 28.0 grams 7.56 grams

Table 1: Calorie, fat and protein content of lean steak

2) Beef, round steak eye, lean

Also known as Beef Silver Side, Round Steak Beef Eye is one of the thinnest pieces of meat.

The following table shows the energy, protein and fat content of round steak beef in terms of raw and cooked (grilled) weight (3, 4).

Name per 100 grams raw per 100 grams cooked per 100 calories cooked

Calories 127 kcal 158 kcal 100 kcal

Fat 3.83 grams 4.26 grams 2.70 grams

Saturated fat 1.34 grams 1.48 grams 0.94 grams

Protein 23.2 grams 29.9 grams 18.92 grams

Table 2: Calorie, Fat and Protein Content in Round Steak Beef Eye

3) Beef, ground, 3% fat, 97% lean

Lean beef may vary in fat content, but 97% of lean meats are one of the thinnest meats.

The table below shows the nutritional data in terms of raw and baked weight (5, 6) for 97% lean meat.

Name per 100 grams raw per 100 grams cooked per 100 calories cooked

Calories 121 kcal 154 kcal 100 kcal

Fat 3.0 grams 4.06 grams 2.63 grams

Saturated fat 1.48 grams 2.01 grams 1.31 grams

Protein 22.0 grams 27.6 grams 17.92 grams

Table 3: Lean beef contains 97% calories, fat and protein.

4) Beef, liver

Beef liver is a type of organic meat, also called 'afal' or 'variety cut'.

Compared to regular cutting of meat, the amount of fat in the liver is less and the amount of protein in it is more.

Here are the protein, fat, and energy figures for beef liver in terms of raw and cooked (7, 8) weights.

Name per 100 grams raw per 100 grams cooked per 100 calories cooked

Calories 135 kcal 191 kcal 100 kcal

Fat 3.63 grams 5.26 grams 2.75 grams

Saturated fat 1.23 grams 2.95 grams 1.54 grams

Protein 20.4 grams 29.1 grams 15.24 grams

Table 4: Calorie, fat and protein content in beef liver

5) Beef, sirloin trytip, lean

Beef sirloin trytip is a lean meat cut, but its name can be a bit confusing depending on where you live.

Despite being a cut of 'sirloin' meat in the UK, the American 'sirloin' is known in the UK as a ramp steak.

Per 100 grams, here is the nutrition data for lean sirloin steak in terms of raw and cooked (roasted) weight (9, 10).

Name per 100 grams raw per 100 grams cooked per 100 calories cooked

Calories 154 kcal 193 kcal 100 kcal

Fat 7.06 grams 9.73 grams 5.04 grams

Saturated fat 2.13 grams 3.53 grams 1.83 grams

Protein 21.2 grams 26.3 grams 13.62 grams

Table 5: Calorie, Fat, and Protein Content Sirloin, Trytip Roast

6) Beef, round top, lean

Beef top round stack is another lean option.

Depending on the country, this cut of meat can also be called 'upwards'.

These are the nutritional values ​​for energy, fat, and protein content for a lean peak round in terms of raw and cooked (braised) weight (11, 12).

Name per 100 grams raw per 100 grams cooked per 100 calories cooked

Calories 124 kcal 207 kcal 100 kcal

Fat 3.26 grams 5.8 grams 2.80 grams

Saturated fat 1.25 grams 1.99 grams 0.96 grams

Protein 23.6 grams 36.1 grams 17.44 grams

Table 6: Calorie, fat and protein content in beef top round stack

7) Bison, rabbi, lean

In exchange for gram, gram, bison meat is thinner than beef.

For example, a lean bison ribeye cut with fat sells only 116 calories and 2.4 grams of fat per 100 grams (13).

This is the calorie, fat and protein content of lean bison rye in terms of raw and cooked (brailed) weight (13, 14).

Name per 100 grams raw per 100 grams cooked per 100 calories cooked

Calories 116 kcal 177 kcal 100 kcal

Fat 2.4 grams 5.67 grams 3.20 grams

Saturated fat 0.90 g 2.42 g 1.37 g

Protein 22.1 grams 29.4 grams 16.61 grams

Table 7: Calorie, fat and protein content of bison rye

8) Chicken, breast, without skin

Chicken breasts are probably what most people hear about 'low fat' and 'high protein' Calorie, fat, and protein supply (15, 16).

Name per 100 grams raw per 100 grams cooked per 100 calories cooked

Calories 120 kcal 151 kcal 100 kcal

Fat 2.62 grams 3.17 grams 2.09 grams

Saturated fat 0.56 grams 0.99 grams 0.66 gram

Protein 22.5 grams 30.5 grams 20.20 grams

Table 8: Calorie, fat and protein content in skinless chicken breast

9) Chicken, leg / drumstick, without skin

With the skin, chicken drumsticks are relatively more fatty and caloric than other chicken cuts.

However, skinless chicken drumsticks are lean and protein rich.

Per 100 grams, skinless chicken drumsticks provide the following nutrients in terms of raw and cooked (roasted) weight.