How many calories are in cooked beef?

100 g of cooked beef has 194 kcal. 1 steak (387 g): about 751 kcal. 3 oz (85 g): about 165 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 108 g in 1 steak (387 g). About 60% 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 8.3 g of fat per 100 g, of which 3.5 g is saturated (17% 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 (73% DV), selenium (57% DV), Niacin (B3) (51% DV), zinc (46% DV) and Vitamin B6 (34% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 56 mg of sodium, 2% 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 only, trimmed to 0" fat, choice, cooked, broiled has 194 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 only, trimmed to 0" fat, choice, cooked, broiled: Nutrition Facts

Generic food Cooked Meat

Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled contains 194 kcal per 100 g. A typical serving of 1 steak (387 g) provides about 751 kcal.

Roughly 60% of its calories come from protein, with 40% 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 73% of the Daily Value for Vitamin B12, 57% of the Daily Value for selenium and 51% of the Daily Value for Niacin (B3).

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.

194kcal per 100 g

27.8 gprotein

0 gcarbohydrates

8.3 gfat

751kcal in 1 steak (387 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	194 kcal
Total fat M	8.3 g	11%
Saturated fat C	3.5 g	17%
Cholesterol I	80 mg	27%
Sodium I	56 mg	2%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein M	27.8 g	56%
Vitamin A ?	0 µg	0%
Vitamin C Z	0 mg	0%
Vitamin E I	0.38 mg	3%
Vitamin K I	1.4 µg	1%
Thiamin (B1) I	0.074 mg	6%
Riboflavin (B2) I	0.14 mg	11%
Niacin (B3) I	8.2 mg	51%
Pantothenic acid (B5) I	0.55 mg	11%
Vitamin B6 I	0.58 mg	34%
Folate (B9) C	9 µg	2%
Vitamin B12 I	1.7 µg	73%
Choline I	106 mg	19%
Calcium I	15 mg	1%
Iron I	1.8 mg	10%
Magnesium I	23 mg	5%
Phosphorus I	211 mg	17%
Potassium I	338 mg	7%
Zinc I	5.1 mg	46%
Copper I	0.086 mg	10%
Manganese I	0.01 mg	0.4%
Selenium I	31.2 µg	57%

% 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 60%
Fat 40%

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)
Fat8.3 gbelow the median for beef products (median 9.3 g)
Saturated fat3.5 gbelow the median for beef products (median 3.5 g)
Sodium56 mgbelow the median for beef products (median 61 mg)
Protein per 100 kcal14.3 gprotein density, useful for comparing foods with different calorie levels
Water64.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	3.3 g
Polyunsaturated fat C	0.33 g

Amino acids (19)

Tryptophan M	0.18 g
Threonine M	1.1 g
Isoleucine M	1.3 g
Leucine M	2.2 g
Lysine M	2.4 g
Methionine M	0.72 g
Cystine M	0.36 g
Phenylalanine M	1.1 g
Tyrosine M	0.89 g
Valine M	1.4 g
Arginine M	1.8 g
Histidine M	0.89 g
Alanine M	1.7 g
Aspartic acid M	2.5 g
Glutamic acid M	4.2 g
Glycine M	1.7 g
Proline M	1.3 g
Serine M	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	0.21 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
SFA 8:0 I	0 g
SFA 10:0 I	0.008 g
SFA 12:0 I	0.008 g
SFA 14:0 I	0.24 g
SFA 16:0 I	2.2 g
SFA 18:0 I	0.98 g
MUFA 18:1 I	3 g
PUFA 18:3 I	0.082 g
PUFA 20:4 I	0.041 g
MUFA 16:1 I	0.29 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0.008 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	64.1 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash M	1.1 g
Theobromine Z	0 mg
Energy C	811 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, 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
Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled Cooked	191	29.2 g	0 g	7.3 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, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, cooked, roasted Cooked	190	27.3 g	0 g	8.1 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
Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted Cooked	191	28.3 g	0 g	7.7 g
Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled Cooked	200	27.7 g	0 g	9 g
Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted Cooked	190	28.6 g	0 g	8.4 g
Veal, foreshank, osso buco, separable lean and fat, cooked, braised Cooked	182	27.9 g	0.11 g	7.8 g
Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted Cooked	194	28.6 g	0 g	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 168611. 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.