How many calories are in raw beef?

100 g of raw beef has 141 kcal. 1 steak (188 g): about 265 kcal. 4 oz (113 g): about 159 kcal.

Is raw beef high in protein?

Raw beef contains 21.6 g of protein per 100 g (43% of the 50 g Daily Value), or 40.6 g in 1 steak (188 g). About 64% of its calories come from protein. Compared with other beef products, that is below the median (median 24.2 g).

How many carbs are in raw beef?

Raw 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 raw beef?

Raw beef contains 5.5 g of fat per 100 g, of which 2.1 g is saturated (10% of the Daily Value).

What vitamins and minerals does raw beef contain?

Per 100 g, the most notable amounts relative to the Daily Value are selenium (48% DV), Vitamin B12 (44% DV), Niacin (B3) (42% DV), zinc (36% DV) and Vitamin B6 (36% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw beef?

100 g contains 55 mg of sodium, 2% of the 2,300 mg Daily Value.

Does beef have the same nutrition raw and cooked?

No. Per 100 g, beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw has 141 kcal, while beef, retail cuts, separable fat, cooked has 680 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 only, trimmed to 0" fat, all grades, raw: Nutrition Facts

Generic food Raw Meat

Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw contains 141 kcal per 100 g. A typical serving of 1 steak (188 g) provides about 265 kcal.

Roughly 64% of its calories come from protein, with 36% from fat and 0% from carbohydrates (estimated with general energy factors).

That is less energy than the typical item in beef products on FoodFactly, where the median is 198 kcal per 100 g across 961 foods.

100 g provides 48% of the Daily Value for selenium, 44% of the Daily Value for Vitamin B12 and 42% of the Daily Value for Niacin (B3).

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

141kcal per 100 g

21.6 gprotein

0 gcarbohydrates

5.5 gfat

265kcal in 1 steak (188 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	141 kcal
Total fat M	5.5 g	7%
Saturated fat C	2.1 g	10%
Cholesterol I	62 mg	21%
Sodium I	55 mg	2%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein M	21.6 g	43%
Vitamin A ?	0 µg	0%
Vitamin C Z	0 mg	0%
Vitamin E I	0.3 mg	2%
Vitamin K I	1.2 µg	1%
Thiamin (B1) I	0.066 mg	6%
Riboflavin (B2) I	0.11 mg	8%
Niacin (B3) I	6.7 mg	42%
Pantothenic acid (B5) I	0.64 mg	13%
Vitamin B6 I	0.6 mg	36%
Folate (B9) C	13 µg	3%
Vitamin B12 I	1.1 µg	44%
Choline I	90.1 mg	16%
Calcium I	24 mg	2%
Iron I	1.6 mg	9%
Magnesium I	23 mg	5%
Phosphorus I	202 mg	16%
Potassium I	340 mg	7%
Zinc I	3.9 mg	36%
Copper I	0.073 mg	8%
Manganese I	0.013 mg	0.6%
Selenium I	26.4 µg	48%

% 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 64%
Fat 36%

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

Protein21.6 gbelow the median for beef products (median 24.2 g)
Fat5.5 gin the lowest quarter of beef products (median 9.3 g)
Saturated fat2.1 gin the lowest quarter of beef products (median 3.5 g)
Sodium55 mgbelow the median for beef products (median 61 mg)
Protein per 100 kcal15.3 gprotein density, useful for comparing foods with different calorie levels
Water72.1 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 g
Polyunsaturated fat C	0.19 g

Amino acids (19)

Tryptophan M	0.14 g
Threonine M	0.86 g
Isoleucine M	0.98 g
Leucine M	1.7 g
Lysine M	1.8 g
Methionine M	0.56 g
Cystine M	0.28 g
Phenylalanine M	0.85 g
Tyrosine M	0.69 g
Valine M	1.1 g
Arginine M	1.4 g
Histidine M	0.69 g
Alanine M	1.3 g
Aspartic acid M	2 g
Glutamic acid M	3.2 g
Glycine M	1.3 g
Proline M	1 g
Serine M	0.85 g
Hydroxyproline I	0.23 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	0.12 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
SFA 8:0 I	0 g
SFA 10:0 I	0.007 g
SFA 12:0 I	0.007 g
SFA 14:0 I	0.14 g
SFA 16:0 I	1.3 g
SFA 18:0 I	0.58 g
MUFA 18:1 I	1.8 g
PUFA 18:3 I	0.047 g
PUFA 20:4 I	0.027 g
MUFA 16:1 I	0.17 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0.007 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 M	72.1 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash M	1 g
Theobromine Z	0 mg
Energy C	592 kJ
Vitamin A, IU ?	0 IU
Folic acid Z	0 µg
Folate, food I	13 µg
Betaine I	13.3 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	Fat
Pork, fresh, loin, whole, separable lean only, raw Raw	143	21.4 g	5.7 g
Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw Raw	143	21.2 g	5.8 g
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw Raw	144	21.2 g	5.9 g
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw Raw	136	21.8 g	4.8 g
Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, raw Raw	136	22.3 g	5.2 g
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw Raw	134	21.2 g	4.9 g
Pork, fresh, loin, country-style ribs, separable lean only, raw Raw	140	20.8 g	5.6 g
Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw Raw	143	20.9 g	5.9 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 174776. 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.