How many calories are in cooked beef?

100 g of cooked beef has 252 kcal. 3 oz (85 g): about 214 kcal.

Is cooked beef high in protein?

Cooked beef contains 31.9 g of protein per 100 g (64% of the 50 g Daily Value), or 27.1 g in 3 oz (85 g). About 51% of its calories come from protein. Compared with other beef products, that is among the highest quarter (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 13.8 g of fat per 100 g, of which 4.5 g is saturated (23% 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 (74% DV), zinc (39% DV), copper (20% DV), iron (17% DV) and Riboflavin (B2) (14% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 30 mg of sodium, 1% of the 2,300 mg Daily Value.

Does beef have the same nutrition cooked and raw?

No. Per 100 g, beef, New Zealand, imported, flat, separable lean and fat, cooked, braised has 252 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, New Zealand, imported, flat, separable lean and fat, cooked, braised: Nutrition Facts

Generic food Cooked Meat

Beef, New Zealand, imported, flat, separable lean and fat, cooked, braised contains 252 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 214 kcal.

Roughly 51% of its calories come from protein, with 49% from fat and 0% from carbohydrates (estimated with general energy factors).

That is more 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 74% of the Daily Value for Vitamin B12, 39% of the Daily Value for zinc and 20% of the Daily Value for copper.

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.

252kcal per 100 g

31.9 gprotein

0 gcarbohydrates

13.8 gfat

214kcal in 3 oz (85 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	252 kcal
Total fat C	13.8 g	18%
Saturated fat C	4.5 g	23%
Trans fat C	0.3 g
Cholesterol C	92 mg	31%
Sodium C	30 mg	1%
Total carbohydrates C	0 g	0%
Dietary fiber C	0 g	0%
Total sugars C	0 g
Protein C	31.9 g	64%
Vitamin A C	14 µg	2%
Vitamin C C	0 mg	0%
Vitamin D C	0 µg	0%
Vitamin E C	1.1 mg	7%
Thiamin (B1) C	0.026 mg	2%
Riboflavin (B2) C	0.18 mg	14%
Niacin (B3) C	2.2 mg	14%
Pantothenic acid (B5) C	0.15 mg	3%
Vitamin B6 C	0.17 mg	10%
Vitamin B12 C	1.8 µg	74%
Calcium C	6 mg	0.5%
Iron C	3.1 mg	17%
Magnesium C	17 mg	4%
Phosphorus C	154 mg	12%
Potassium C	170 mg	4%
Zinc C	4.3 mg	39%
Copper C	0.18 mg	20%
Manganese C	0.015 mg	0.7%
Selenium C	2 µg	4%

% 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 51%
Fat 49%

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

Protein31.9 gin the top quarter of beef products (median 24.2 g)
Fat13.8 gabove the median for beef products (median 9.3 g)
Saturated fat4.5 gabove the median for beef products (median 3.5 g)
Sodium30 mgin the lowest quarter of beef products (median 61 mg)
Protein per 100 kcal12.6 gprotein density, useful for comparing foods with different calorie levels
Water54.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	4.9 g
Polyunsaturated fat C	0.58 g

Amino acids (16)

Tryptophan C	0.33 g
Threonine C	1.2 g
Isoleucine C	1.3 g
Leucine C	2.4 g
Lysine C	2.5 g
Methionine C	1 g
Phenylalanine C	1.2 g
Tyrosine C	1.1 g
Valine C	1.4 g
Arginine C	2.1 g
Histidine C	1.1 g
Alanine C	1.7 g
Glutamic acid C	4.4 g
Glycine C	1.7 g
Proline C	1 g
Serine C	1.1 g

Individual fatty acids (44)

EPA (omega-3, 20:5 n-3) C	0.031 g
DHA (omega-3, 22:6 n-3) C	0.004 g
ALA (omega-3, 18:3 n-3) C	0.12 g
Linoleic acid (omega-6, 18:2) C	0.29 g
SFA 4:0 C	0 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0.005 g
SFA 12:0 C	0.007 g
SFA 14:0 C	0.27 g
SFA 16:0 C	2.5 g
SFA 18:0 C	1.5 g
SFA 20:0 C	0.012 g
MUFA 18:1 C	4.3 g
PUFA 18:3 C	0.13 g
PUFA 20:4 C	0.049 g
SFA 22:0 C	0.008 g
MUFA 14:1 C	0.09 g
MUFA 16:1 C	0.47 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.014 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0.037 g
SFA 17:0 C	0.16 g
SFA 24:0 C	0.003 g
TFA 16:1 t C	0.037 g
TFA 18:1 t C	0.26 g
TFA 18:2 t,t C	0.002 g
PUFA 18:2 CLAs C	0.11 g
MUFA 24:1 c C	0.003 g
PUFA 20:2 n-6 c,c C	0.005 g
MUFA 16:1 c C	0.44 g
MUFA 18:1 c C	4 g
PUFA 18:2 n-6 c,c C	0.18 g
MUFA 22:1 c C	0 g
PUFA 18:3 n-6 c,c,c C	0.004 g
MUFA 17:1 C	0 g
PUFA 20:3 C	0.021 g
Fatty acids, total trans-monoenoic C	0.3 g
Fatty acids, total trans-polyenoic C	0.002 g
MUFA 15:1 C	0.004 g
PUFA 20:3 n-3 C	0.004 g
PUFA 20:3 n-6 C	0.017 g
PUFA 20:4 n-6 C	0.049 g

Carotenoids (8)

Beta-carotene C	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	0 µg
Retinol C	14 µg
Carotene, alpha C	0 µg
Vitamin D (D2 + D3), International Units C	1 IU
Vitamin D3 (cholecalciferol) C	0 µg
Cryptoxanthin, beta C	0 µg

Other components (9)

Water C	54.3 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	1 g
Theobromine C	0 mg
Energy C	1,052 kJ
Vitamin A, IU C	47 IU
Vitamin E, added C	0 mg
Vitamin B-12, added C	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
Game meat, bear, cooked, simmered Cooked	259	32.4 g	0 g	13.4 g
Veal, sirloin, separable lean and fat, cooked, braised Cooked	252	31.3 g	0 g	13.1 g
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised Cooked	255	31.1 g	0 g	14.6 g
Veal, rib, separable lean and fat, cooked, braised Cooked	251	32.4 g	0 g	12.5 g
Lamb, New Zealand, imported, neck chops, separable lean only, cooked, braised Cooked	264	31.4 g	0 g	15.4 g
Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised Cooked	256	30.4 g	0.03 g	15 g
Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, grilled Cooked	234	32.2 g	0 g	11.7 g
Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised Cooked	247	29.6 g	0.04 g	14.2 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 174747. 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.