Beef Nutrition: Protein, Vitamins and the Leanest Cuts

Beef is one of the most nutrient-dense foods you can eat — a complete protein packed with iron, B12 and zinc. If you’re tracking macros or just eating well, here’s a clear look at beef nutrition: how much protein in beef, the key vitamins, and which cuts are leanest.

How much protein is in beef?

Cooked beef delivers roughly 26 g of protein per 100 g — and it’s a complete protein, meaning it contains all nine essential amino acids your body can’t make itself. That makes beef excellent for muscle repair, satiety and everyday strength.

Key nutrients in beef

• Iron (heme): the most easily absorbed form of iron — great for energy and healthy blood.
• Vitamin B12: essential for nerves and red blood cells; beef is one of the best sources.
• Zinc: supports immunity and recovery.
• Selenium, niacin (B3), B6, phosphorus — all in meaningful amounts.

Calories & the leanest cuts

Calories depend on the cut and its fat. For lean, high-protein eating, choose trimmed cuts:

• Boneless Fatless Beef — fat trimmed off; clean, lean protein for everyday meals.
• Tenderloin (Undercut) — naturally lean and tender.
• Boneless Curry Cut — versatile lean pieces for high-protein curries.

Prefer richer flavour? Marbled cuts like ribeye carry more fat (and calories) but deliver more taste — balance is everything.

Does fresh & halal matter?

Yes. Fresh, never-frozen beef retains better texture and moisture than long-frozen meat, and buying from a halal butcher who cuts to order means full traceability and hygiene. At The Cut House we hand-cut every order the day it’s delivered.

Order fresh, halal beef in Bangalore

Lean or marbled, hand-cut to order and delivered same-day across Bangalore.

• Beef Boneless Fatless
• Tenderloin (Undercut)

Browse all fresh halal cuts →

This article is for general information and is not medical or dietary advice.