How many calories are in 100g of lean red meat? A nutritional breakdown

December 28, 2025 •

4 min read

According to nutritional data, a 100g serving of extra lean ground beef contains approximately 175 calories, showcasing the wide variation even among lean cuts. Understanding precisely how many calories are in 100g of lean red meat is vital for anyone tracking their intake for weight management or overall health goals.

Quick Summary

A 100g serving of lean red meat can vary significantly in calories, typically ranging from 150 to over 200, influenced by the specific animal, cut, and cooking method. The calorie content is primarily determined by its fat-to-protein ratio.

Key Points

Extra lean beef has fewer calories: 100g of extra lean ground beef (93% lean) contains around 175 calories, while standard lean ground beef (90% lean) has approximately 230 calories.
Venison is exceptionally lean: 100g of venison steak contains about 150 calories, making it one of the leanest red meat options available.
Cooking method affects final calorie count: Grilling, broiling, or baking reduces calories by allowing fat to drip away, while frying can add extra fat.
Cooked vs. Raw weight is different: Calorie values are based on the cooked weight, which is lighter due to water loss, making the caloric density higher per gram.
Lean red meat is nutrient-dense: It provides high-quality protein, iron, zinc, and B vitamins, which are crucial for energy and immunity.
Moderation is recommended: For heart health and to minimize potential risks, consume lean red meat in moderation as part of a balanced diet.

Understanding Calorie Variation in Lean Red Meat

The caloric value of lean red meat is not a single, fixed number but a range that depends heavily on several factors, including the type of animal, the specific cut, and the preparation method. While fat is the most calorie-dense macronutrient, providing approximately 9 calories per gram compared to protein's 4 calories, the definition of "lean" is also important. The USDA defines lean beef as having less than 10 grams of total fat per 100g serving. By understanding these variables, you can make more informed dietary choices.

The Impact of Different Red Meat Types

Beef: Extra lean ground beef (93% lean or higher) sits at the lower end of the calorie spectrum, with around 175 calories per 100g cooked serving. Standard lean ground beef (around 90% lean) has a slightly higher count of about 230 calories. Leaner cuts like sirloin or tenderloin are also low in calories but vary based on trimming.
Lamb: Leaner lamb cuts, such as the leg or fillet, contain approximately 230-260 calories per 100g, while lean ground lamb is closer to 190 calories. Lamb has a different fatty acid profile compared to beef, which affects its overall calorie content.
Venison: As a game meat, venison is naturally very lean. A 100g serving of venison can be as low as 150 calories, with a significantly lower fat content than most commercially raised meats.
Pork (classified as red meat): Certain lean pork cuts, such as pork loin or tenderloin, are excellent low-calorie options. For instance, a 100g portion of lean pork provides roughly 143 calories.

The Role of Cooking Method

Cooking significantly impacts the final nutritional information of red meat. As meat cooks, it loses both water and fat. While the water loss does not change the total calories, it increases the caloric density (calories per gram) of the cooked product compared to its raw weight. Frying meat in oil adds extra calories, whereas grilling, baking, or broiling allows fat to drip away, effectively reducing the calorie count of the consumed portion. Draining the fat from ground beef after browning is a simple technique to reduce calories.

Lean Red Meat: A Comparative Nutritional Table (100g, cooked)


Type of Red Meat	Approx. Calories (kcal)	Approx. Protein (g)	Approx. Fat (g)
Extra Lean Ground Beef	175	29	5.5
Lean Ground Beef	230	28	12
Lean Ground Lamb	190	25	9
Venison Steak	150	30	2.4

Health Benefits Beyond Calories

Lean red meat is far more than just a source of calories. It is a powerhouse of essential nutrients that play a crucial role in bodily functions.

High-Quality Protein: Contains all nine essential amino acids necessary for muscle repair and growth.
Heme Iron: A particularly bioavailable form of iron, essential for oxygen transport and energy levels.
Zinc: Supports immune function, protein synthesis, and wound healing.
B Vitamins: Rich in B12, B6, and niacin, which are critical for nerve function and energy metabolism.

Potential Considerations for Red Meat Consumption

While lean red meat has numerous benefits, moderation is key. It is important to remember that:

Processed Meats: Processed red meats, like sausages and bacon, are not categorized as lean and are high in sodium, saturated fat, and calories. They also contain preservatives linked to increased health risks.
Saturated Fat: Even lean red meat contains some saturated fat. When cooking, you can use healthy cooking methods like grilling or baking instead of frying to reduce overall saturated fat intake.
Cooking Temperature: Cooking meat at very high temperatures, which can cause charring, can produce carcinogenic compounds. Cooking over medium or indirect heat is a healthier alternative.

Tips for Selecting and Preparing Lean Red Meat

Ask the Butcher: If buying from a butcher, ask for specific lean cuts or request that all visible fat be trimmed off.
Read the Label: When purchasing pre-packaged meat, compare the nutritional labels to find the leanest option. Look for the lowest fat content per 100g.
Trim at Home: Even with lean cuts, it's a good practice to trim any remaining visible fat before cooking.
Use Healthy Cooking Methods: Opt for grilling, broiling, baking, or stewing rather than frying.
Drain Fat: When cooking ground meat, drain off the fat after browning to significantly reduce the final calorie count.
Pair with Veggies: Bulk up meals with plenty of vegetables to add fiber and nutrients, which can increase satiety and reduce the overall calorie density of your meal.

Conclusion

The number of calories in 100g of lean red meat is not a single number but varies depending on the cut and type of meat. By choosing the leanest options like venison or extra lean ground beef, and preparing them healthily, you can enjoy a protein-rich meal with lower fat content. Lean red meat provides excellent sources of bioavailable iron, zinc, and B vitamins, making it a valuable component of a balanced diet when consumed in moderation. Paying attention to these details will ensure you maximize the nutritional benefits while managing your calorie intake effectively.

Visit the official USDA website for detailed nutritional information on various cuts of red meat.

Frequently Asked Questions

The USDA defines lean beef as a 100g serving with less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol.

Yes, cooking can reduce the calorie content of red meat, especially if you use a method like grilling or broiling that allows excess fat to drain away. Frying, however, can add extra calories.

Yes, venison is one of the leanest red meats, with approximately 150 calories per 100g, significantly lower than many cuts of beef or lamb.

The protein content varies but is generally high. For example, 100g of extra lean ground beef contains around 29g of protein, while venison has approximately 30g.

Lean cuts of red meat are lower in saturated fat than fattier cuts. Consumed in moderation as part of a balanced diet, they are generally acceptable. Trimming visible fat and draining cooked meat can further reduce saturated fat intake.

Excessive consumption of red meat, especially processed or fatty cuts, has been linked to health risks. However, consuming lean, unprocessed red meat in moderation (around 2-3 servings per week) is considered acceptable within a healthy diet.

Choose ground beef with a higher lean-to-fat ratio (93% or higher), drain off the fat after browning, and bulk up the meal with plenty of vegetables to add fiber and nutrients.