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Meat, fish, and eggs

Lean beef

Lean beef provides 23.6 g of protein for 124 kcal per 100 g (3.5 oz), or 19 g of protein for every 100 kcal.

Last reviewed: By USDA description: Beef, top round, lean only, raw

  • 124 kcalCalories per 100 g
  • 23.6 gProtein per 100 g
  • 0 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 125 g (4.5 oz) serving provides about 155 kcal, 29.5 g of protein, and 0 g of fiber.

Values for lean beef per 100 g (3.5 oz) and per typical serving of 125 g (4.5 oz).
NutrientPer 100 g (3.5 oz)Per serving (125 g (4.5 oz))
Calories124 kcal155 kcal
Protein23.6 g29.5 g
Carbohydrates0 g0 g
of which sugars0 g0 g
Fiber0 g0 g
Fat3.3 g4.1 g
of which saturated1.3 g1.6 g
Water72.7 g90.9 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 176 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.

Frequently asked questions about lean beef

How much protein is in a 125 g (4.5 oz) serving of lean beef?

100 g (3.5 oz) of lean beef has 23.6 g of protein. A typical 125 g (4.5 oz) serving has about 29.5 g of protein. That is 19 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many calories does a 125 g (4.5 oz) serving of lean beef have?

100 g (3.5 oz) of lean beef has 124 kcal. A typical 125 g (4.5 oz) serving has about 155 kcal. That is a low energy density.

Is lean beef filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of protein per calorie; high water content. It was also measured in people: in the Holt satiety index (1995), with 240 kcal servings, it scored 176 versus 100 for white bread.

What should I know about lean beef on a GLP-1 medication?

Based on our tags, this is what matters about lean beef on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of lean beef?

We use 125 g (4.5 oz) as a typical serving. That amount provides about 155 kcal, 29.5 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw (FDC ID 173996). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed). accessed .