Nutrients in Beef (lean)
In one serving: 100 g cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B12 (cobalamin) | 2.6 mcg NIH | 108% | 108% |
| Zinc | 4.5 mg NIH | 56% | 41% |
| Vitamin B3 (niacin) | 6.8 mg NE NIH | 49% | 43% |
| Selenium | 21 mcg NIH | 38% | 38% |
| Vitamin B6 (pyridoxine) | 0.4 mg NIH | 31% | 31% |
| Vitamin B2 (riboflavin) | 0.3 mg NIH | 27% | 23% |
| Choline | 82 mg NIH | 19% | 15% |
| Iron | 2.7 mg NIH | 15% | 34% |
| Vitamin B7 (biotin) | 4.5 mcg NIH | 15% | 15% |
| Vitamin B5 (pantothenic acid) | 0.7 mg NIH | 14% | 14% |
| Magnesium | 21 mg NIH | 6.8% | 5.3% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Beef and bean stew with bulgur
- Beef stew with potato and carrot
- Beef with broccoli and whole-wheat noodles
- Beef chili with beans and brown rice
- Whole-wheat pasta with beef and tomato sauce
- Grilled kofta with bulgur and parsley salad
- Spinach stew with beef and rice
- Beef burger on a whole-wheat bun with tomato and baked sweet potato
- Greens with beef and maize porridge
- Grilled beef with rice, beans and tomato salad
- Stuffed peppers with beef and rice
- Bibimbap-style rice bowl with beef, egg, spinach and carrot
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)