Boiled beef. Calorie content per 100 grams, nutrition, benefits, water recipes

The calorie content of dietary dishes should not become an obstacle to proper nutrition. Boiled meat, in particular beef, provides the body with nutrients, with a low fat content in the dish. This is important to maintain a reasonable balance between benefits and reasonable restrictions.

Beef has been on the human menu since ancient times; the ancestors of cows were one of the first animals domesticated to supplement the diet. In many cultures, eating beef is allowed and even recommended; doctors are also inclined to believe that this meat is beneficial.

The balance of minerals, amino acids and vitamins in beef is almost ideal for dietary nutrition. By removing veins and parts of fat during the cutting process, the calorie content of dishes is reduced to a reasonable minimum. A serving of boiled beef is healthier than any other meat from large animals.

Modern methods of poultry breeding are often associated with the use of chemical fertilizers and the introduction of medications to gain muscle mass. In this regard, beef obtained from domestically (naturally) fattened animals is becoming more preferable in dietary nutrition.

Calorie table

hide proteins/fats/carbohydrates | Energy value per 100 g of product

Did you like the dish, but only one ingredient is missing? Be sure to pay attention to the “Replaceable Ingredients”, which contains a list of possible changes made to the recipe.

Calorie content of meat of different varieties and methods of preparation

The calorie content of meat per 100 grams varies from 120 to 500 kcal and depends on the variety, type and category. The way in which the product is prepared also plays an important role.

The benefits of meat in the human diet

The dietary appeal of the finished dish will depend not only on the number of calories in the meat, but also on its taste and benefits to the body.

The importance of meat for a complete diet is undeniable, since it is the main source of proteins, fats and a huge amount of bioactive substances needed by the body. Meat also contains iron, phosphorus and B vitamins, especially a lot of nicotinic acid.

Meat is required most of all in childhood and adolescence, as well as by those who engage in heavy physical labor.

The calorie content of any variety depends on the volume of lipids it contains.

• In beef and lamb cuts, the lipid content can vary from 1 to 26%
• in poultry - from 5 to 39%
• in pork - from 28 to 63%.

In our body, meat protein is broken down into amino acids, from which our own proteins are then built. There is no doubt that there is a lot of protein in some products of plant origin (nuts, seeds, beans, etc.).

Some people prefer soy substitutes.

But here it is important to remember that the calorie content of any meat products is less than the calorie content of soy meat, which contains 300 kcal per 100 g.

There are no amino acids not found in plant foods. But in meat the concentration of proteins is much higher, and they are absorbed by the body by 80-95%. Therefore, it must be included in the menu of physically active people and children.

Nutritionists recommend eating a day:

• women and children 80 g of meat;
• for men - up to 150 g;
• for athletes and people engaged in heavy physical labor - up to 200 g;
• representatives of the older age group - 50-80 years old.

Nutritional value of different types of meat

If you want to lose weight, then pay attention not only to the calorie content of meat, but also to its composition. For example, chicken contains a lot of phosphorus and potassium, pork contains iron and B vitamins. Therefore, when choosing a complete diet, it is important to take all factors into account.

You should start with pork, which has the highest percentage of fat. Lean pork carbonate, which contains a lot of myoglobin, is suitable for the diet. In addition, a spatula is suitable for a healthy diet. Breast and collar should be avoided as they contain excess fat.

Pork neck calories:

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• 552 kcal per 100 grams;
• proteins - 13.6 g;
• fats - 31.9 g.

Calorie content of pork carbonate:

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• 142 kcal per 100 grams;
• proteins - 19.4 g;
• fats - 7.1 g.

Different types of cattle meat are comparable in terms of their benefits to the body, but it is better to give preference to veal. And when choosing a variety, you should pay attention to low-fat fillets and carbonate.

The most high-calorie meat is lamb. However, the cholesterol content in it is four times less than in pork. It is also unrivaled in terms of the amount of lecithin necessary for cellular regeneration.

But here, too, the back and loin parts of the carcass are preferable.

Let's compare the nutritional value of 100 g of veal, beef and lamb carbonate:

calories protein fats

veal 89 kcal 20.4 g 0.9 g

beef 181.3 kcal 20.8 g 9.8 g

lamb 198 kcal 17 g 14.4 g

Chicken fillet is considered the most dietary. It is low in calories and is the easiest to digest, and in terms of the content of proteins, vitamins and minerals it is second only to seafood.

Chicken fillet calories:

• 99 kcal per 100 grams;
• proteins - 21.5 g;
• fats - 1.3 g.

Meat does not contain carbohydrates, so it is used as a basis in many protein diets (Kremlevskaya, Dukan, etc.). But liver, which can also be included in dietary menus, contains 4 g of carbohydrates per 100 g of product.

Calorie content of dietary meat dishes

The calorie content of the dish will directly depend on the method of heat treatment and on what part of the carcass is used. Of the by-products in diets, only liver can be found.

The calorie content of beef liver is about 125 kcal per 100 g.

Beloved by many, minced meat contains about 351 kcal, but its nutritional value will depend not only on the types of raw materials used, but also on the additives contained in any semi-finished product. Therefore, when choosing products for a specific dish, you must take into account how many calories are in the liver, minced meat or meat of the selected variety.

When preparing dietary dishes, you need to remember that the lowest energy value is for dishes made from boiled meat, and the highest for dishes made from fried meat. However, how many calories are in fried meat will also depend on the processing method.

Thus, the calorie content of a grilled dish will be lower than that of meat that was fried using oil. Stewed meat occupies a middle position between boiled and fried.

All dietary dishes are divided into groups:

• for those who are overweight, the deciding factor will be calories: the less of them in a dish, the better;
• dietary dishes for people with diseases of the digestive system should be lean and easily digestible, therefore it is preferable to use veal, chicken, young horse meat, and rabbit;
• in case of peptic ulcer disease, lean dishes should still have a delicate consistency (soufflé, cutlets, steamed meatballs, etc.);
• for people suffering from high cholesterol in the blood, only pork is excluded;
• Veal, lamb, rabbit and chicken, which contain a lot of easily digestible protein, are suitable for children.

Knowing the calorie content of various types of meat and the individual characteristics of your body, you can choose the most suitable method of culinary processing and the most healthy rate of consumption of this product.

What meat can be used in dietary nutrition

To answer this question, consider the kilocalorie content per 100 g of those types of meat that can be bought in a supermarket or at the market. So:

Calorie table for meat and meat products

Remembering that the number of kilocalories needed by the body during the day is calculated taking into account:

• Age;

Weights;

• Growth;
• Gender(m/f);
• Type of occupation (physical activity).

We choose the type of meat that is most suitable for the diet. The average daily norm for weight loss is 1000 – 1200 kcal.

It should be remembered that during the diet, meat should be:

• not salty;
• without spices;
• only in boiled form;
• broth should not be consumed as food, because during the cooking process it is saturated with meat fats;
• do not eat side dishes for meat, since the caloric composition of meat increases in interaction with other products.

Recipe for boiled beef in a slow cooker

The selected type of meat has relatively high fiber stiffness; it takes longer to cook than pork or chicken. Moderate fat content and a special protein composition compensate for this inconvenience when it comes to a balanced diet. A multicooker makes cooking boiled beef somewhat easier.

The device is convenient, has specially designed operating modes, and with the lid tightly closed, the meat cooks a little faster.

Composition of ingredients

What to cook from:

• whole slice beef – up to 1 kg;
• 2 bay leaves;
• 2 carnation umbrellas;
• black pepper – 4 peas;
• water and salt - as needed.

Step-by-step cooking process

How to cook:

1. For boiling this method, frozen meat is also suitable; in this case, the beef is allowed to slowly thaw in the general compartment of the refrigerator. To reduce moisture loss, the meat is placed in a bag.
2. The slice is washed, cut into large pieces of 200–250 g, placed in a bowl, and filled with clean cold water. The quantity is measured, exactly 2000 ml is needed, or water is poured according to the marks, with the expectation of covering the meat completely.
3. The operating mode of the device is “Quenching”, the cycle duration is set to 90 minutes. Cook the beef with the lid lowered and fixed; it is important to remember that the indicated time applies to devices without a pressure cooker function.
4. After the timer goes off, add spices and 2-3 tsp to the broth. coarse salt. Stir the broth and activate the previous mode, this time for 30 minutes, and lower the lid.
5. If the multicooker automatically switches to heating mode at the end of operation, you must disable this function or monitor the device signals. Allow the beef to cool for about 40 minutes. in hot broth, then remove the bowl, cover it and take it out into the draft.

   

6. Remove the meat from the still warm broth, immediately cut the required amount, put the rest in an airtight container, and put it in the refrigerator. The broth itself can be used immediately or frozen.

What can I add?

Broths for soups are usually cooked with the addition of cartilage, veins, and fatty pieces of pulp. If you plan to use meat broth in dishes that are not included in the diet, such parts can be placed in the slow cooker at the same time as the beef. The calorie content will only increase in the broth; slices of boiled beef will not become fattier.

A good solution is to cook jellied meat this way. In this case, after boiling the beef for 60 minutes, add a chopped pork knuckle, a pair of pork legs, and a slice of meat. Prepare according to the recipe described above, take out the beef, and put whole onions and carrots into the broth, add salt and spices, extend the regime for another 1 hour.

How to serve a dish

When following the prescribed diet, follow its recommendations. If boiled beef is included in the regular menu in order to reduce the calorie content of the diet, it is served with chopped fresh vegetables, salads without oil and mayonnaise.

Use low-fat yogurt as a dressing; carefully monitor the spiciness of sauces and the amount of salt used. Meat salads and light snacks are prepared from boiled beef according to the recipes that will be given below.

Meat products

Meat products: sausages, balyks, stews, smoked meats, pates are completely excluded during the diet.

It is also important to consider that the body quickly becomes saturated with meat, but the feeling of hunger returns quite quickly. Therefore, the daily diet of meat should be distributed so that during the day you can easily cope with the irritating feeling of hunger. It is worth considering herbal soothing teas, especially at night.

When thinking about a beautiful figure, we must not forget about the health of the nervous system. The main postulate “do no harm” has not been canceled even with diets!

Application

Tough beef is often found. In order to make the beef tender and also to cook it faster, the beef is marinated. Various marinades containing vinegar, milk, and vegetable oil are used. Beef meat is popularly used together with cereals and mushrooms. Beef is often prepared as a sauce (with fruit). Bay leaves also add flavor to the meat. For such meat, be sure to choose a suitable side dish, for example: potatoes, boiled rice with vegetables. But it is recommended to consume chilled beef meat in a sweet and sour sauce. Beef stewed in honey turns out very tasty and unusual. You can also add dried apricots or prunes. How long to cook beef is purely individual, since it all depends on the “age” of the meat. To make good broth and soup, it is best to soak the beef in cold water first. The cooking time for this meat is about 2 hours.

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Table of dietary meat, calorie content and nutritional value

Each type of meat has a different BJU ratio and calorie content.

The most common types of meat and their energy value:

Thus, the least nutritious from a dietary point of view are duck and goose, and it is best to avoid them during the diet.

Veal

According to the calorie table, veal is one of the lowest calorie types of meat.

Regular consumption of this meat in food will reduce the calorie content of dishes and help saturate the body with iron.

It must be remembered that eating only red meat increases the risk of developing malignant tumors. The best option would be to alternate veal with other varieties.

horsemeat

One of the best, but less affordable options for weight loss. Horse meat is difficult to obtain, but it is a storehouse of protein and fat, amino acids, phosphorus, calcium, and magnesium.

It contains no cholesterol, making it ideal for diabetics and people with vascular diseases. Horse meat has one disadvantage - a sharp, specific taste and smell, which repels many.

Chicken

An ideal option for adherents of proper nutrition and people with poor health. Chicken is the most affordable meat, rich in vitamins A, E and C. It is quickly digested and does not contain many carbohydrates.

Tip: If you want to reduce the calorie content of chicken meat, it is better to remove the internal organs and remove the skin.

Chicken is easy and quick to prepare. It requires minimal processing time and goes well with any product.

Beef

Beef is rich in fluorine, magnesium and potassium and has a pleasant taste. Nutritionists recommend including it in the weekly menu. Regular consumption of veal in the diet helps normalize digestion.

Thanks to the presence of zinc, it improves blood circulation and is suitable for people with vascular diseases.

The only negative is the long and labor-intensive processing process.

Turkey

Not the lowest calorie meat, but the presence of fluoride and a reduced percentage of animal fat make it useful for those losing weight. By adding turkey meat to your diet, you can compensate for the lack of phosphorus, fluorine, vitamins B and P in the body.

If you follow a strict regime, it is recommended to cook the breast: it contains less fatty tissue. It is better to avoid poultry skin.

Rabbit

The list of the most dietary types of meat is rightfully headed by rabbit meat. It combines the ideal balance of fats, proteins and carbohydrates, and is recommended to everyone who wants to lose excess weight.

Tip : When buying rabbit meat, it is important to pay special attention to the meat. The carcass should be fresh, a pleasant pink color without spots or bruises, not sticky and without a pungent odor.

Rabbit meat helps restore lipid metabolism and speed up metabolism. The meat is considered hypoallergenic and is suitable for people with hypersensitivity to meat products.

Mutton

Lamb contains many vitamins, minerals, amino acids and important microelements. The increased content of iodine, iron, and zinc makes it the healthiest meat for those losing weight and athletes.

Lecithin has a beneficial effect on lipid metabolism and metabolism, and helps normalize blood cholesterol levels.

Doctors do not recommend adding lamb to your daily diet: its excessive consumption can lead to the development of sclerosis and obesity.

Pork

It is one of the most common types of meat, but not the lowest in calories. 100 grams of pork contains twice as much fat as chicken, but it is rich in vitamin B and zinc.

Pork is absorbed by the body quite quickly and does not complicate the digestion process; it is useful to add it to the diet of nursing mothers.

A significant disadvantage is the increased risk of infection by internal parasites. It is contraindicated for people prone to allergic manifestations, with diseases of the kidneys, bile ducts, cholecystitis and atherosclerosis.

Goose and duck

Goose and duck are the heaviest and highest-calorie types of meat according to the energy value table. They contain a lot of cholesterol and are strictly contraindicated for diabetics.

At the same time, duck and goose are a source of proteins and give a quick feeling of fullness.

The retinol and pyridoxine they contain have a beneficial effect on potency and promote accelerated breakdown of amino acids. Therefore, goose and duck meat are indicated for consumption in strictly limited doses.

Benefits and contraindications

When creating your own diet, it is recommended to include boiled beef dishes, especially if calorie restriction is not the only way to lose weight. This applies primarily to cases where increased physical activity is recommended.

Boiled beef is recommended for athletes during strength training; the composition of the proteins in the meat is ideal for intensive muscle building. Beef dishes are recommended for fitness classes, martial arts, and cross-country running.

Boiled beef, the calorie content of which does not exceed 170 kcal, is recommended for consumption in the women's menu. Lean boiled meat contains sufficient amounts of collagen; nutritionists recommend similar products to improve the condition of skin, hair and nails. Beef in moderation is included in the recovery diet during the postpartum period.

Recipes for preparing dietary meat dishes

To eat meat on a diet and not gain weight, it is important to choose the right type and cook it correctly.

For those who adhere to a healthy diet, it is best to avoid frying in vegetable oil, in batter and on the grill: this increases the calorie content of the product.

It is better to bake the dish in the oven and steam it with vegetables. An inexpensive diet menu can be quite varied. The most common are meat salads, meatballs, soups, low-fat cutlets, and casseroles.

Warm salad with chicken

To prepare a simple and tasty salad with vegetables and chicken, you will need boiled poultry breast. Thighs and wings can be used, but they contain more fat.

Preparation:

1. It is necessary to boil a brisket weighing 200 grams, cut into pieces.
2. Take 300 grams of broccoli, two carrots, chop and simmer in a frying pan for 15 minutes.
3. Add the brisket and simmer for another 10 minutes.
4. At the end, sprinkle the finished salad with lemon juice, pour over a spoon of olive oil and serve warm.

Turkey meatballs

To prepare turkey meatballs, you will need 500 g of poultry fillet, onions, garlic, zucchini, celery, and a medium carrot.

Preparation:

1. Grind the fillet along with the onion in a meat grinder, throw in the garlic, celery and a couple of zucchini, then grind again.
2. Pour 3 tbsp into the prepared minced meat. l. oatmeal, salt, make small meatballs.
3. Pour sunflower oil, chopped onions and carrots into a pan, fry over low heat, add meatballs, add water and simmer for half an hour.
4. Serve with greens.

Beef with vegetables

To prepare a classic dish you will need 450 g of beef, a tomato, a carrot, an onion.

Preparation:

1. Separate the fat and remove the film, cut into large pieces, lightly beat and rub with salt and spices.
2. Place the beef in a heated frying pan, add vegetable oil, leave to simmer for 10 minutes, add water and leave for another 15 minutes.
3. Chop the onion, grate the carrots, 2 tomatoes, add a glass of water, 150 ml of milk and 1 tsp. lemon.
4. Pour the resulting sauce over the dish and simmer for 2-4 minutes. Serve with fresh herbs.

Rabbit in sour cream

To prepare a dietary rabbit, you will need the following ingredients: 600 g fillet, 3 onions, 2 carrots, 500 g champignons, eggplant, spices.

Preparation:

1. The rabbit meat must be finely chopped and marinated using a mixture of apple cider vinegar, rosemary and spices. Leave to soak in the marinade for 2 hours.
2. Chop onions, carrots, mushrooms, fry in sunflower oil.
3. Remove the rabbit and lightly fry it in another pan.
4. Place fillet, mushrooms with onions and carrots, and diced eggplants in layers in a deep saucepan. Sprinkle salt, spices and chopped garlic on top.
5. Pour water over everything and leave to simmer for 30-40 minutes.
6. Add 400 g of sour cream to the pan and leave for another 10 minutes.
7. Serve with greens.

Meat in French

To prepare a low-fat version of the famous dish, it is better to use chicken: this way the caloric intake will be reduced to 190 kcal.

Preparation:

1. 500 g of chicken fillet should be cut into thin pieces and placed in a bowl.
2. In a separate plate, mix 1 chicken egg, add salt and pepper, pour the mixture over the fillet and leave to soak for 15 minutes.
3. Cut tomatoes into circles, grate low-fat cheese.
4. Lay out the fillet pieces, put tomatoes on top, pour over low-fat yogurt and sprinkle with cheese.
5. Bake the dish for half an hour at 180 degrees.

Tip: chicken burns easily, you can avoid this by lining the baking sheet with baking paper or greasing it with olive oil.

Classic recipe

Simply putting meat in boiling water and keeping it in it for the required time will not cook tasty beef.

Even following the strictest calorie diets does not mean that you need to eat something completely tasteless. When boiling, vegetables, aromatic roots, and a limited amount of salt are added to the broth. If the diet is designed to reduce calories and is not prescribed for the purpose of treating diseases of the digestive system, moderate use of spices is acceptable.

Composition of ingredients

What to cook from:

• fresh beef shoulder or hind leg - 1 kg;
• a couple of sweet carrots;
• large parsley root;
• 1/2 small bell pepper;
• a handful of mixed greens - parsley, basil, dill;
• 3 tsp. salt;
• bay leaf;
• 150 g small onions;
• 2-3 peppercorns.

Step-by-step cooking process

How to cook:

1. The meat should be boiled in a whole, large piece, without cutting. A pot or saucepan with a massive base is placed on rapid heating, and 3 liters of clean water are heated to a boil.
2. The beef is stripped of films, washed and dipped in boiling water, stirred briefly, preventing the flesh from sticking to the bottom or walls. Remove the skins from the onions, scrape and rinse the carrots.
3. After removing the foam from the surface of the re-boiled broth, lower the whole vegetables into it. Peel the root and select the seeds from half the pepper, place them in a saucepan, adjust the heat to a barely noticeable boil.
4. Cover loosely with a lid and make sure that the boiling has increased slightly, cook the beef for 2 hours. Add spices, herbs and salt to the broth, stir, return the lid to its previous position.
5. After 30 min. the finished beef is briefly removed from the pan, the broth is quickly filtered, using a colander with a piece of gauze lined with it. The meat is returned to the broth and the heating is turned off.

   

6. Leave the boiled beef in the broth for a quarter of an hour, loosely covering the pan. Then the lid is moved more tightly, it is advisable to expose the pan to a draft or move it to a cool room until it cools completely.

What can I add?

Boiled beef, the calorie content of which becomes even lower after heat treatment, does not require a large amount of salt and spices. In addition to the parsley root, you should add a slice of celery to the broth; if diet conditions allow, add 1 more bay leaf.

How to serve a dish

The diet broth is too heavy; it is used in other dishes. The beef is flattened into 1cm-thick slices before the meat has cooled completely. It is important not to let the beef dry out; for this reason, cut off exactly as much meat as is required for the table.

Boiled beef, the caloric content of dishes from which must fit within the diet, is served with coarse bread made from second-grade flour, gray or containing bran. It is worth offering salads from fresh vegetables and mild sauces with boiled meat. Mustard is an ideal addition, but its spiciness should also be moderate.

How to cook meat for those who want to lose weight?

First of all, when eating on a diet, you need to avoid frying in vegetable oil, grilling and battering.

These are the most high-calorie cooking methods that can increase the calorie content of even the most dietary meat. The best options for processing meat dishes are boiling and stewing.

With this processing method, beneficial substances are preserved, and calories do not increase. Baking with a vegetable side dish and steaming are considered acceptable.

If you cannot give up the usual frying of meat products, it is recommended to fry in a dry frying pan without using oil.

In the oven

Baking in the oven allows you to cook tasty and juicy meat, preserving all its beneficial properties. This method is simple and does not require much time.

You can simplify the cooking process and avoid burning by using baking foil. The advantage of this method is the preservation of the juiciness and softness of the dish, which is quite difficult to achieve when frying or stewing.

For a couple

Typically, a kitchen appliance such as a slow cooker is used to steam low-fat meat. It allows you to prepare a dish quickly and without problems; the steam preserves the maximum amount of proteins and vitamins.

The advantage of this method is its simplicity, because food can be left in the multicooker even unattended: the automatic timer will not allow them to burn or overcook.

Boiled

Boiling allows you to prepare a lean dish with easily digestible protein, but not all types of meat are suitable for this method. It is better to cook chicken, turkey, and rabbit.

You should avoid boiled pork: it has a specific smell.

Chinese beef salad with cucumbers

The appetizer is beautiful and contains few calories, but you must remember that spicy, and even more so, hot sauces increase your appetite.

Composition of ingredients

What to cook from:

• fresh cucumbers – 400 g;
• lean beef, boiled or steamed – 400 g slice;
• medium-sized white onion;
• garlic – 2 cloves;
• 150 g bell pepper pulp (red);
• 1/2 tsp each coriander and hot pepper;
• 9 percent vinegar – 30 ml;
• soy marinade and vegetable oil - as needed;
• 1 incomplete tsp. sugar and salt.

Step-by-step cooking process

How to cook:

1. After washing, juicy cucumbers are cut into long cubes, centimeter thick, sprinkled with salt, for 20 minutes. leave in a covered bowl. The pepper is peeled from seeds, dissolved into long strips, the onion is cut into thin half rings, and the garlic is finely chopped.
2. The cucumbers are lightly squeezed, the salty juice is removed, and the slices are sprinkled with spices and sugar, pepper and onion are added, and mixed. The beef is cut into bars, slightly smaller than cucumber bars. Heat a thin layer of oil in a frying pan, quickly heat the meat in it, salt it, and transfer it to a bowl with vegetables.

   

3. Add garlic to the soy mixture and add vinegar. The salad is seasoned with marinade, taking into account dietary requirements. Excess sauce will make the appetizer tastier, but will give it saltiness and spiciness - taste qualities that increase appetite and are therefore undesirable.

What can I add?

The proportions of ingredients are given according to the original Chinese recipe. When preparing an appetizer for the diet menu, use exclusively olive oil and increase the weight of boiled beef by 50%. Spices, salt and soy concentrate should only be used to indicate their taste.

How to serve a dish

The salad must be cooled by keeping it in the general compartment of the refrigerator for 1 hour. When serving, stir it in a bowl, wait a couple of minutes until some of the sauce collects at the bottom. Lay out the portions, being careful not to grab the marinade.

When choosing beef for boiling, it is recommended to start with the freshness of the meat. It is ideal to use a cut from a fresh carcass, but chilled meat is also suitable. Frozen parts should be inspected especially carefully, taking into account the date of slaughter, which must be indicated on the packaging.

If the choice of meat is limited, pay attention, first of all, to the fat content of the slices. It is almost impossible to remove fat from pulp containing thin layers, although such meat is the most delicious. Preference should be given to large slices of the hind leg; fat on them is usually found in a thin layer at the very edge of the cut.

The calorie content of marbled beef is not so high as to exclude this delicacy from the diet. When boiled, some of the fat goes into the broth, thereby reducing the calorie content of meat dishes. For comparison, it is worth saying that slices of marbled meat contain about 10% fat, despite the fact that beef, which contains no more than 7.2% fat, is considered lean.