How many calories are in cooked beef?

100 g of cooked beef has 183 kcal. 1 steak, yield from 467 g raw meat (379 g): about 694 kcal. 3 oz (85 g): about 156 kcal.

Is cooked beef high in protein?

Cooked beef contains 27.8 g of protein per 100 g (56% of the 50 g Daily Value), or 105 g in 1 steak, yield from 467 g raw meat (379 g). About 63% of its calories come from protein. Compared with other beef products, that is above the median (median 24.2 g).

How many carbs are in cooked beef?

Cooked beef has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in cooked beef?

Cooked beef contains 7.2 g of fat per 100 g, of which 3 g is saturated (15% of the Daily Value).

What vitamins and minerals does cooked beef contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (60% DV), selenium (54% DV), zinc (46% DV), Niacin (B3) (45% DV) and Vitamin B6 (36% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 58 mg of sodium, 3% of the 2,300 mg Daily Value.

Does beef have the same nutrition cooked and raw?

No. Per 100 g, beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled has 183 kcal, while beef, retail cuts, separable fat, raw has 674 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled: Nutrition Facts

Generic food Cooked Meat

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled contains 183 kcal per 100 g. A typical serving of 1 steak, yield from 467 g raw meat (379 g) provides about 694 kcal.

Roughly 63% of its calories come from protein, with 37% from fat and 0% from carbohydrates (estimated with general energy factors).

That is close to the median for beef products on FoodFactly (198 kcal per 100 g).

100 g provides 60% of the Daily Value for Vitamin B12, 54% of the Daily Value for selenium and 46% of the Daily Value for zinc.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

183kcal per 100 g

27.8 gprotein

0 gcarbohydrates

7.2 gfat

694kcal in 1 steak, yield from 467 g raw meat (379 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	183 kcal
Total fat C	7.2 g	9%
Saturated fat C	3 g	15%
Cholesterol I	78 mg	26%
Sodium I	58 mg	3%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein C	27.8 g	56%
Vitamin A ?	0 µg	0%
Vitamin C Z	0 mg	0%
Vitamin E I	0.37 mg	2%
Vitamin K I	1.3 µg	1%
Thiamin (B1) I	0.081 mg	7%
Riboflavin (B2) I	0.15 mg	11%
Niacin (B3) I	7.3 mg	45%
Pantothenic acid (B5) I	0.55 mg	11%
Vitamin B6 I	0.61 mg	36%
Folate (B9) C	9 µg	2%
Vitamin B12 I	1.4 µg	60%
Choline I	106 mg	19%
Calcium I	22 mg	2%
Iron I	1.7 mg	9%
Magnesium I	24 mg	6%
Phosphorus I	220 mg	18%
Potassium I	351 mg	7%
Zinc I	5 mg	46%
Copper I	0.076 mg	8%
Manganese I	0.01 mg	0.4%
Selenium I	29.8 µg	54%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 63%
Fat 37%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein27.8 gabove the median for beef products (median 24.2 g)
Fat7.2 gbelow the median for beef products (median 9.3 g)
Saturated fat3 gbelow the median for beef products (median 3.5 g)
Sodium58 mgbelow the median for beef products (median 61 mg)
Protein per 100 kcal15.2 gprotein density, useful for comparing foods with different calorie levels
Water65 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	2.9 g
Polyunsaturated fat C	0.28 g

Amino acids (19)

Tryptophan C	0.18 g
Threonine C	1.1 g
Isoleucine C	1.3 g
Leucine C	2.2 g
Lysine C	2.3 g
Methionine C	0.72 g
Cystine C	0.36 g
Phenylalanine C	1.1 g
Tyrosine C	0.89 g
Valine C	1.4 g
Arginine C	1.8 g
Histidine C	0.89 g
Alanine C	1.7 g
Aspartic acid C	2.5 g
Glutamic acid C	4.2 g
Glycine C	1.7 g
Proline C	1.3 g
Serine C	1.1 g
Hydroxyproline I	0.29 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) I	0 g
DHA (omega-3, 22:6 n-3) I	0 g
Linoleic acid (omega-6, 18:2) I	0.17 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
SFA 8:0 I	0 g
SFA 10:0 I	0.011 g
SFA 12:0 I	0.011 g
SFA 14:0 I	0.21 g
SFA 16:0 I	1.9 g
SFA 18:0 I	0.83 g
MUFA 18:1 I	2.6 g
PUFA 18:3 I	0.08 g
PUFA 20:4 I	0.029 g
MUFA 16:1 I	0.26 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0.011 g
MUFA 22:1 I	0 g
PUFA 22:5 n-3 (DPA) I	0 g

Carotenoids (9)

Beta-carotene Z	0 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol Z	0 µg
Carotene, alpha Z	0 µg
Cryptoxanthin, beta Z	0 µg
Tocopherol, beta Z	0 mg
Tocopherol, gamma Z	0 mg
Tocopherol, delta Z	0 mg

Other components (12)

Water C	65 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash C	1.1 g
Theobromine Z	0 mg
Energy C	766 kJ
Vitamin A, IU ?	0 IU
Folic acid Z	0 µg
Folate, food I	9 µg
Betaine I	13.9 mg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

Other forms of Beef

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Beef, bologna, reduced sodium	310	11.7 g	2 g	28.4 g
Beef, retail cuts, separable fat, raw Raw	674	8.2 g	0 g	70.9 g
Beef, retail cuts, separable fat, cooked Cooked	680	10.7 g	0 g	70.3 g
Beef, brisket, whole, separable lean only, all grades, raw Raw	157	20.7 g	0.6 g	7.4 g
Beef, grass-fed, ground, raw Raw	198	19.4 g	0 g	12.7 g
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw Raw	149	21.7 g	0 g	6.3 g
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised Cooked	237	28 g	0 g	13 g
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled Cooked	194	27.8 g	0 g	8.3 g
Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, raw Raw	274	17.5 g	0 g	22.1 g
Beef, rib, shortribs, separable lean and fat, choice, cooked, braised Cooked	471	21.6 g	0 g	42 g
Beef, rib, shortribs, separable lean only, choice, raw Raw	175	19.1 g	0.4 g	10.2 g
Beef, rib, shortribs, separable lean only, choice, cooked, braised Cooked	295	30.8 g	0 g	18.1 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean only, cooked, roasted Cooked	181	27.7 g	0 g	7 g
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled Cooked	186	28.1 g	0 g	7.3 g
Pork, fresh, loin, blade (roasts), boneless, separable lean only, cooked, roasted Cooked	175	27.6 g	0 g	7.1 g
Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, cooked, roasted Cooked	182	27.2 g	0 g	7.3 g
Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted Cooked	180	28.2 g	0 g	6.7 g
Veal, foreshank, osso buco, separable lean and fat, cooked, braised Cooked	182	27.9 g	0.11 g	7.8 g
Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, cooked, broiled Cooked	188	27.6 g	0 g	7.8 g
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled Cooked	190	28.4 g	0 g	7.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 169554. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.