Beef (Medium Fat, Raw)
Nyama ya ng'ombe
About
Beef is a major protein source in Kenyan cooking, eaten in stews (nyama ya kuchemsha), grilled as nyama choma at roadside joints, or minced for samosas and meat pies. Medium fat beef without bones is the most versatile everyday cut, representing the typical market beef purchased across Kenya's towns and cities. It is rich in iron, zinc, B12 and complete protein.
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Source: Meats, Poultry and Eggs, code 07004 — Beef, medium fat, w/o bones, raw
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Frequently asked questions
How many calories are in nyama choma?
Raw medium fat beef contains 151 kcal per 100g. When grilled (nyama choma style), water is lost but fat mostly stays — grilled medium fat beef comes in at around 175 kcal per 100g cooked. A typical nyama choma portion of 200–250g raw meat yields roughly 150–180g cooked, containing approximately 260–315 kcal before adding accompaniments like kachumbari or ugali.
How much protein is in 100g of beef?
Raw medium fat beef contains 19.7g of protein per 100g. Cooked beef contains more protein per 100g because water is lost during cooking — boiled medium fat beef has around 32.8g of protein per 100g cooked weight.
Is beef a good source of iron in Kenya?
Yes, and it is an outstanding one. Medium fat raw beef contains 12.4mg of iron per 100g — exceptionally high. 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. A 120g serving covers a significant portion of the daily iron requirement for most adults.
Is beef good for building muscle?
Yes. Beef is one of the best muscle-building foods available. It provides complete protein with all essential amino acids, high levels of zinc (critical for testosterone production and protein synthesis), creatine (which your muscles use for energy), and B12 and iron which support red blood cell production and oxygen delivery to working muscles.