How many calories are in raw beef?

100 g of raw beef has 252 kcal. 4 oz (113 g): about 285 kcal.

Is raw beef high in protein?

Raw beef contains 18.5 g of protein per 100 g (37% of the 50 g Daily Value), or 20.9 g in 4 oz (113 g). About 29% of its calories come from protein. Compared with other beef products, that is in the lowest quarter (median 24.2 g).

How many carbs are in raw beef?

Raw beef has 0.6 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 19.5 g of fat per 100 g, of which 8.1 g is saturated (40% 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 Vitamin B12 (25% DV), Niacin (B3) (22% DV), zinc (21% DV), Vitamin B6 (16% DV) and phosphorus (12% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw beef?

100 g contains 43 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, New Zealand, imported, striploin, separable lean and fat, raw has 252 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.

Calories in Beef, New Zealand, imported, striploin, separable lean and fat, raw

Generic food Raw Meat

Beef, New Zealand, imported, striploin, separable lean and fat, raw contains 252 kcal per 100 g. A typical serving of 4 oz (113 g) provides about 285 kcal.

Roughly 70% of its calories come from fat, with 29% from protein and 1% 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 25% of the Daily Value for Vitamin B12, 22% of the Daily Value for Niacin (B3) and 21% of the Daily Value for zinc.

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.

252kcal per 100 g

18.5 gprotein

0.6 gcarbohydrates

19.5 gfat

285kcal in 4 oz (113 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	252 kcal
Total fat C	19.5 g	25%
Saturated fat C	8.1 g	40%
Trans fat C	0.62 g
Cholesterol C	57 mg	19%
Sodium C	43 mg	2%
Total carbohydrates C	0.6 g	0.2%
Dietary fiber C	0 g	0%
Total sugars C	0 g
Protein C	18.5 g	37%
Vitamin A C	10 µg	1%
Vitamin C C	0 mg	0%
Vitamin D C	0.2 µg	1%
Vitamin E C	0.28 mg	2%
Thiamin (B1) C	0.063 mg	5%
Riboflavin (B2) C	0.075 mg	6%
Niacin (B3) C	3.6 mg	22%
Pantothenic acid (B5) C	0.26 mg	5%
Vitamin B6 C	0.27 mg	16%
Vitamin B12 C	0.61 µg	25%
Calcium C	7 mg	0.5%
Iron C	1.4 mg	8%
Magnesium C	17 mg	4%
Phosphorus C	153 mg	12%
Potassium C	268 mg	6%
Zinc C	2.3 mg	21%
Copper C	0.046 mg	5%
Manganese C	0.005 mg	0.2%
Selenium C	2.8 µg	5%

% 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 29%
Carbohydrates 1%
Fat 70%

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

Protein18.5 gin the lowest quarter of beef products (median 24.2 g)
Fat19.5 gin the top quarter of beef products (median 9.3 g)
Saturated fat8.1 gin the top quarter of beef products (median 3.5 g)
Sodium43 mgin the lowest quarter of beef products (median 61 mg)
Protein per 100 kcal7.3 gprotein density, useful for comparing foods with different calorie levels
Water60.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	6.9 g
Polyunsaturated fat C	0.52 g

Amino acids (16)

Tryptophan C	0.19 g
Threonine C	0.67 g
Isoleucine C	0.77 g
Leucine C	1.4 g
Lysine C	1.5 g
Methionine C	0.61 g
Phenylalanine C	0.72 g
Tyrosine C	0.62 g
Valine C	0.82 g
Arginine C	1.2 g
Histidine C	0.67 g
Alanine C	0.96 g
Glutamic acid C	2.6 g
Glycine C	1 g
Proline C	0.59 g
Serine C	0.65 g

Individual fatty acids (44)

EPA (omega-3, 20:5 n-3) C	0.013 g
DHA (omega-3, 22:6 n-3) C	0.002 g
ALA (omega-3, 18:3 n-3) C	0.14 g
Linoleic acid (omega-6, 18:2) C	0.3 g
SFA 4:0 C	0 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0.008 g
SFA 12:0 C	0.012 g
SFA 14:0 C	0.51 g
SFA 16:0 C	4 g
SFA 18:0 C	3.2 g
SFA 20:0 C	0.024 g
MUFA 18:1 C	6.2 g
PUFA 18:3 C	0.14 g
PUFA 20:4 C	0.016 g
SFA 22:0 C	0.01 g
MUFA 14:1 C	0.12 g
MUFA 16:1 C	0.57 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.016 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0.021 g
SFA 17:0 C	0.27 g
SFA 24:0 C	0.001 g
TFA 16:1 t C	0.035 g
TFA 18:1 t C	0.57 g
TFA 18:2 t,t C	0.008 g
PUFA 18:2 CLAs C	0.16 g
MUFA 24:1 c C	0.002 g
PUFA 20:2 n-6 c,c C	0.002 g
MUFA 16:1 c C	0.54 g
MUFA 18:1 c C	5.7 g
PUFA 18:2 n-6 c,c C	0.14 g
MUFA 22:1 c C	0 g
PUFA 18:3 n-6 c,c,c C	0.002 g
MUFA 17:1 C	0 g
PUFA 20:3 C	0.007 g
Fatty acids, total trans-monoenoic C	0.61 g
Fatty acids, total trans-polyenoic C	0.008 g
MUFA 15:1 C	0.002 g
PUFA 20:3 n-3 C	0.002 g
PUFA 20:3 n-6 C	0.005 g
PUFA 20:4 n-6 C	0.016 g

Carotenoids (8)

Beta-carotene C	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	0 µg
Retinol C	10 µg
Carotene, alpha C	0 µg
Vitamin D (D2 + D3), International Units C	8 IU
Vitamin D3 (cholecalciferol) C	0.2 µg
Cryptoxanthin, beta C	0 µg

Other components (9)

Water C	60.8 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	0.76 g
Theobromine C	0 mg
Energy C	1,055 kJ
Vitamin A, IU C	33 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
Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, raw Raw	240	18.1 g	0.13 g	18.5 g
Pork, fresh, leg (ham), whole, separable lean and fat, raw Raw	245	17.4 g	0 g	18.9 g
Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, raw Raw	254	17.3 g	0 g	20 g
Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw Raw	243	17.5 g	0 g	18.7 g
Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, raw Raw	244	17.2 g	0 g	18.9 g
Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw Raw	244	17.1 g	0 g	19 g
Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, raw Raw	243	17.1 g	0 g	18.9 g
Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, raw Raw	244	17 g	0 g	19 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 173107. 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.