Nutrient Profile
Packed with 14 essential nutrients, lean beef is a nutritious choice for a healthy diet. It is an excellent source of high-quality protein, one of the richest food sources of highly absorbable heme iron, and one of nature’s best sources of zinc and vitamin B12.
The table below shows the amounts of key nutrients found in 100 grams of cooked, lean only beef.
Key Nutrients Found in 100 grams of Cooked, Lean Only Beef
| Energy and Nutrients |
Amount |
| Energy |
213 Cal |
| Protein |
34.6 g |
| Carbohydrate |
< 1 g |
| Total fat |
8.8 g |
| Saturates |
3.6 g |
| Monounsaturates |
4.1 g |
| Polyunsaturates |
0.40 g |
| Trans |
0.28 g |
| Cholesterol |
82.4 mg |
| Calcium |
10 mg |
| Iron |
3.3 mg |
| Magnesium |
26 mg |
| Phosphorus |
207 mg |
| Potassium |
294 mg |
| Sodium |
55 mg |
| Zinc |
8.6 mg |
| Selenium* |
27 µg |
| Niacin |
14 NE |
| Pantothenate |
1.0 mg |
| Riboflavin |
0.32 mg |
| Thiamine |
0.07 mg |
| Vitamin B6 |
0.27 mg |
| Vitamin B12 |
2.6 µg |
| Vitamin D* |
0.79 µg |
* Selenium and Vitamin D were not included in the analyses; these values are from the 2005 Canadian Nutrient File.
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Legend
These key nutrients are found in 100g cooked, lean only Canadian beef based on composite nutrient values. |
| Excellent Source |
| Good Source |
| Source |
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Good to Know
The Naturally Nutrient Rich Score (NNR score) is a nutrients to calorie ratio which is used to identify healthy foods from healthy diets. Fourteen nutrients – protein, calcium, iron, vitamin A, vitamin C, thiamine, riboflavin, vitamin B12, folate, vitamin D, vitamin E, monounsaturated fat, potassium and zinc – are used to determine the NNR score. Red meat, specifically lean beef, is an excellent source of five of these nutrients.
Drewnowski A. Concept of a nutritious food: toward a nutrient density score. Am J Clin Nutr 2005;82:721-32.