Meat and Poultry
Beef lean meat
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 134kcal / 2530kcal (5%) |
Macronutrients
Protein | 23.1 g/ 71g (32%) | ||||||
Total Fat | 4.6 g/ 42g (10%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 0.25 mcg RAE/ 700mcg RAE (0.04%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 5.5 mg NE/ 16mg NE (34%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 50 mg/ 750mg (6%) |
Phosphorus | 192 mg/ 700mg (27%) source |
Iron | 2.8 mg/ 12mg (23%) source |
Sodium | 59 mg/ 1500mg (3%) low |
What is this food?
Lean beef is a protein-rich meat (about 134 kcal per 100g) with little to no carbohydrates and no fiber. It provides important nutrients like protein, iron, zinc, and vitamin B (from typical beef nutrition), plus some fat and cholesterol.
Why it matters to health
Beef lean meat helps build and repair muscles and supports energy needs because it’s mainly protein. It also contains iron which helps prevent low iron and supports blood health. However, it has saturated fat (2.14g per 100g) and cholesterol (75mg per 100g). It’s also relatively low in sodium (59mg per 100g), but sodium can rise depending on how it’s cooked (e.g., salty sauces, sinangag, or processed seasonings). The key is to enjoy it in the right portion and frequency as part of your 3 meals and 1–2 snacks per day.
Healthier tips
- Choose lean cuts and trim visible fat before cooking.
- Use healthier cooking methods: boil, grill, steam, or stir-fry with less oil.
- Keep portions in check: aim for about 1 palm-sized serving per meal, then fill the rest of your plate with non-starchy vegetables and a reasonable amount of rice or carbs.
- Balance your meal: pair with vegetables (fiber) and include fruit or a yogurt/egg-based snack if you need extra.
- If you’re making beef dishes with salty sauces, go easy on the sauce and add more herbs, garlic, and spices for flavor.
- Enjoy it regularly, but not every day—rotate with fish, chicken, eggs, tofu, and beans.
Common Filipino dishes
Beef tapa, Beef kaldereta, Sinigang na baka, Nilaga (beef), Kare-kare (lean beef version), Bistek
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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