Beef, Lean, Boiled (Without Salt)
Nyama ya ng'ombe (na mafuta kidogo, chemsha)
About
Beef is a major protein source in Kenyan cooking, most often boiled in stews (nyama ya kuchemsha) with potatoes, carrots and onions, or served alongside ugali. Lean beef without bones is a versatile everyday cut, rich in iron, zinc, B12 and complete protein, with very little fat once boiled.
Sourced from the Kenya Food Composition Tables (2018), Kenya's official government food composition database (KFCT code 07034), reviewed by our nutrition team.
About
Beef is a major protein source in Kenyan cooking, most often boiled in stews (nyama ya kuchemsha) with potatoes, carrots and onions, or served alongside ugali. Lean beef without bones is a versatile everyday cut, rich in iron, zinc, B12 and complete protein, with very little fat once boiled.
Sourced from the Kenya Food Composition Tables (2018), Kenya's official government food composition database (KFCT code 07034), reviewed by our nutrition team.
Nutrition Facts
*Source: Meats, Poultry and Eggs, code 07034 - Beef, lean, boiled (without salt)
*data cleaned & organised by Fit Savanna
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Frequently asked questions
How many calories are in boiled beef stew?
Boiled lean beef contains 209 kcal per 100g. This is higher than the raw cut because water is lost during boiling, concentrating the remaining nutrients. A typical stew portion of 100–150g boiled beef contains approximately 210–315 kcal before adding potatoes, carrots or other accompaniments.
How much protein is in 100g of boiled beef?
Boiled lean beef contains 41.9g of protein per 100g, making it one of the most concentrated protein sources in the Kenyan diet - even a modest 100g serving covers a large share of most adults' daily protein needs.
Is beef a good source of iron in Kenya?
Yes, and it is an outstanding one. Boiled lean beef contains 4.7mg of iron per 100g. This is haem iron, the form found in meat, which is absorbed significantly more efficiently than the non-haem iron in plant foods like sukuma wiki and beans.
Is boiled beef good for building muscle?
Yes. Boiled lean beef is one of the best muscle-building foods available. It provides complete protein with all essential amino acids, very high levels of zinc (critical for testosterone production and protein synthesis), and B12 and iron which support red blood cell production and oxygen delivery to working muscles, all with a low fat content.