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Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled: Nutrition Facts

Generic food Cooked Meat

Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled contains 191 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (285 g) provides about 544 kcal.

Roughly 64% of its calories come from protein, with 36% 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 132% of the Daily Value for Vitamin B12, 50% of the Daily Value for selenium and 42% 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.

191kcal per 100 g
29.2 gprotein
0 gcarbohydrates
7.3 gfat
544kcal in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (285 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 191 kcal
Total fat ? 7.3 g 9%
Saturated fat ? 2.6 g 13%
Cholesterol ? 78 mg 26%
Sodium ? 64 mg 3%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 29.2 g 58%
Vitamin A C 0 µg0%
Vitamin C Z 0 mg0%
Vitamin D ? 0.1 µg0.5%
Vitamin E C 0.14 mg0.9%
Vitamin K I 1.5 µg1%
Thiamin (B1) ? 0.1 mg8%
Riboflavin (B2) ? 0.22 mg17%
Niacin (B3) ? 4.3 mg27%
Pantothenic acid (B5) ? 0.41 mg8%
Vitamin B6 ? 0.4 mg24%
Folate (B9) C 10 µg3%
Vitamin B12 ? 3.2 µg132%
Choline I 111 mg20%
Calcium ? 5 mg0.4%
Iron ? 2.7 mg15%
Magnesium ? 28 mg7%
Phosphorus ? 256 mg20%
Potassium ? 422 mg9%
Zinc ? 4.6 mg42%
Copper ? 0.11 mg12%
Manganese ? 0.016 mg0.7%
Selenium C 27.7 µg50%

% 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%191kcal / 100 g
  • 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

Vitamin B12132%Selenium50%Zinc42%Niacin (B3)27%Vitamin B624%Phosphorus20%Choline20%Riboflavin (B2)17%Iron15%Copper12%

Nutritional insights

  • Protein29.2 gin the top quarter of beef products (median 24.2 g)
  • Fat7.3 gbelow the median for beef products (median 9.3 g)
  • Saturated fat2.6 gbelow the median for beef products (median 3.5 g)
  • Sodium64 mgabove the median for beef products (median 61 mg)
  • Protein per 100 kcal15.3 gprotein density, useful for comparing foods with different calorie levels
  • Water60.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?3.1 g
Polyunsaturated fat ?0.31 g
Amino acids (19)
Tryptophan C0.19 g
Threonine C1.2 g
Isoleucine C1.3 g
Leucine C2.3 g
Lysine C2.5 g
Methionine C0.76 g
Cystine C0.38 g
Phenylalanine C1.2 g
Tyrosine C0.93 g
Valine C1.4 g
Arginine C1.9 g
Histidine C0.93 g
Alanine C1.8 g
Aspartic acid C2.7 g
Glutamic acid C4.4 g
Glycine C1.8 g
Proline C1.4 g
Serine C1.2 g
Hydroxyproline I0.31 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Linoleic acid (omega-6, 18:2) ?0.24 g
SFA 4:0 Z0 g
SFA 6:0 Z0 g
SFA 8:0 Z0 g
SFA 10:0 ?0 g
SFA 12:0 ?0 g
SFA 14:0 ?0.18 g
SFA 16:0 ?1.6 g
SFA 18:0 ?0.76 g
MUFA 18:1 ?2.8 g
PUFA 18:3 ?0.03 g
PUFA 20:4 ?0.04 g
MUFA 16:1 ?0.32 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0.01 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (8)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C0 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I5 IU
Vitamin D3 (cholecalciferol) I0.1 µg
Cryptoxanthin, beta Z0 µg
Other components (13)
Water ?60.5 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?1.4 g
Theobromine Z0 mg
Energy ?799 kJ
Vitamin A, IU ?0 IU
Vitamin K (Dihydrophylloquinone) Z0 µg
Folic acid Z0 µg
Folate, food ?10 µg
Betaine I14.6 mg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Beef

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

FoodCaloriesProteinCarbsFat
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

FoodCaloriesProteinCarbsFat
Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted Cooked 192 29.6 g 0 g 7.3 g
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried Cooked 195 29.6 g 0 g 7.7 g
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried Cooked 196 29.4 g 0 g 7.9 g
Veal, variety meats and by-products, heart, cooked, braised Cooked 186 29.1 g 0.13 g 6.8 g
Game meat, rabbit, domesticated, composite of cuts, cooked, roasted Cooked 197 29.1 g 0 g 8.1 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
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

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

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 168616. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

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

Frequently asked questions

How many calories are in cooked beef?

100 g of cooked beef has 191 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (285 g): about 544 kcal. 3 oz (85 g): about 162 kcal.

Is cooked beef high in protein?

Cooked beef contains 29.2 g of protein per 100 g (58% of the 50 g Daily Value), or 83.2 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (285 g). About 64% 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 7.3 g of fat per 100 g, of which 2.6 g is saturated (13% 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 (132% DV), selenium (50% DV), zinc (42% DV), Niacin (B3) (27% DV) and Vitamin B6 (24% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 64 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, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled has 191 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 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.