Beef, variety meats and by-products, spleen, raw: Nutrition Facts

Generic food Raw Meat

Beef, variety meats and by-products, spleen, raw contains 105 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 30 kcal.

Roughly 73% of its calories come from protein, with 27% 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 248% of the Daily Value for iron, 237% of the Daily Value for Vitamin B12 and 113% of the Daily Value for selenium.

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.

105kcal per 100 g

18.3 gprotein

0 gcarbohydrates

3 gfat

30kcal in 1 oz (28.4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories ?	105 kcal
Total fat ?	3 g	4%
Saturated fat ?	1 g	5%
Cholesterol ?	263 mg	88%
Sodium ?	85 mg	4%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars	not reported
Protein ?	18.3 g	37%
Vitamin A ?	0 µg	0%
Vitamin C ?	45.5 mg	51%
Thiamin (B1) ?	0.05 mg	4%
Riboflavin (B2) ?	0.37 mg	28%
Niacin (B3) ?	8.4 mg	53%
Pantothenic acid (B5) ?	1.1 mg	22%
Vitamin B6 ?	0.07 mg	4%
Folate (B9) C	4 µg	1%
Vitamin B12 ?	5.7 µg	237%
Calcium ?	9 mg	0.7%
Iron ?	44.6 mg	248%
Magnesium ?	22 mg	5%
Phosphorus ?	296 mg	24%
Potassium ?	429 mg	9%
Zinc ?	2.1 mg	19%
Copper ?	0.17 mg	19%
Manganese ?	0.073 mg	3%
Selenium I	62.2 µg	113%

% 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 73%
Fat 27%

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

Protein18.3 gin the lowest quarter of beef products (median 24.2 g)
Fat3 gin the lowest quarter of beef products (median 9.3 g)
Saturated fat1 gin the lowest quarter of beef products (median 3.5 g)
Sodium85 mgin the top quarter of beef products (median 61 mg)
Protein per 100 kcal17.4 gprotein density, useful for comparing foods with different calorie levels
Water77.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	0.78 g
Polyunsaturated fat ?	0.22 g

Amino acids (18)

Tryptophan ?	0.19 g
Threonine ?	0.72 g
Isoleucine ?	0.71 g
Leucine ?	1.6 g
Lysine ?	1.3 g
Methionine ?	0.34 g
Cystine ?	0.53 g
Phenylalanine ?	0.74 g
Tyrosine ?	0.52 g
Valine ?	1.1 g
Arginine ?	1.1 g
Histidine ?	0.66 g
Alanine ?	1.4 g
Aspartic acid ?	1.3 g
Glutamic acid ?	1.7 g
Glycine ?	1.1 g
Proline ?	1.1 g
Serine ?	0.63 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) ?	0.22 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0.01 g
SFA 14:0 ?	0.07 g
SFA 16:0 ?	0.53 g
SFA 18:0 ?	0.38 g
MUFA 18:1 ?	0.68 g
PUFA 18:3 ?	0 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0.12 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (1)

Retinol ?	0 µg

Sterols (1)

Phytosterols ?	0 mg

Other components (6)

Water ?	77.2 g
Ash ?	1.4 g
Energy ?	439 kJ
Vitamin A, IU ?	0 IU
Folic acid Z	0 µg
Folate, food ?	4 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, variety meats and by-products, spleen, raw Raw	100	17.9 g	2.6 g
Lamb, New Zealand, imported, heart, raw Raw	105	18.1 g	3.7 g
Veal, variety meats and by-products, spleen, raw Raw	98	18.3 g	2.2 g
Veal, shank (fore and hind), separable lean only, raw Raw	108	19.3 g	2.8 g
Veal, shank, separable lean and fat, raw Raw	107	19.3 g	3.3 g
Veal, shank (fore and hind), separable lean and fat, raw Raw	113	19.2 g	3.5 g
Veal, variety meats and by-products, thymus, raw Raw	101	17.2 g	3.1 g
Lamb, variety meats and by-products, spleen, raw Raw	101	17.2 g	3.1 g

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

Frequently asked questions

How many calories are in raw beef?

100 g of raw beef has 105 kcal. 1 oz (28.4 g): about 30 kcal. 4 oz (113 g): about 119 kcal.

Is raw beef high in protein?

Raw beef contains 18.3 g of protein per 100 g (37% of the 50 g Daily Value), or 5.2 g in 1 oz (28.4 g). About 73% 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 g of total carbohydrates per 100 g, including 0 g of fiber.

How much fat is in raw beef?

Raw beef contains 3 g of fat per 100 g, of which 1 g is saturated (5% 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 iron (248% DV), Vitamin B12 (237% DV), selenium (113% DV), Niacin (B3) (53% DV) and Vitamin C (51% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw beef?

100 g contains 85 mg of sodium, 4% of the 2,300 mg Daily Value.

Does beef have the same nutrition raw and cooked?

No. Per 100 g, beef, variety meats and by-products, spleen, raw has 105 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.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 169454. 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: 95/100 (how it is calculated).

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