Is cooked beef high in protein?

Cooked beef contains 29.8 g of protein per 100 g (60% of the 50 g Daily Value), or 78.5 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (264 g). About 57% 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 10.1 g of fat per 100 g, of which 3.6 g is saturated (18% 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 (108% DV), zinc (63% DV), selenium (45% DV), Niacin (B3) (23% DV) and choline (21% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 70 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, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised has 218 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, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised: Nutrition Facts

Q: How many calories are in cooked beef?

100 g of cooked beef has 218 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (264 g): about 576 kcal. 3 oz (85 g): about 185 kcal.

Generic food Cooked Meat

Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised contains 218 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (264 g) provides about 576 kcal.

Roughly 57% of its calories come from protein, with 43% 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 108% of the Daily Value for Vitamin B12, 63% of the Daily Value for zinc and 45% of the Daily Value for selenium.

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.

218kcal per 100 g

29.8 gprotein

0 gcarbohydrates

10.1 gfat

576kcal in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (264 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	218 kcal
Total fat ?	10.1 g	13%
Saturated fat ?	3.6 g	18%
Cholesterol ?	93 mg	31%
Sodium ?	70 mg	3%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein ?	29.8 g	60%
Vitamin A C	0 µg	0%
Vitamin C Z	0 mg	0%
Vitamin D ?	0.2 µg	1%
Vitamin E C	0.14 mg	0.9%
Vitamin K I	1.6 µg	1%
Thiamin (B1) ?	0.07 mg	6%
Riboflavin (B2) ?	0.22 mg	17%
Niacin (B3) ?	3.7 mg	23%
Pantothenic acid (B5) ?	0.36 mg	7%
Vitamin B6 ?	0.29 mg	17%
Folate (B9) C	8 µg	2%
Vitamin B12 ?	2.6 µg	108%
Choline I	113 mg	21%
Calcium ?	6 mg	0.5%
Iron ?	2.8 mg	16%
Magnesium ?	23 mg	5%
Phosphorus ?	241 mg	19%
Potassium ?	285 mg	6%
Zinc ?	6.9 mg	63%
Copper ?	0.12 mg	13%
Manganese ?	0.017 mg	0.7%
Selenium I	24.5 µg	45%

% 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 57%
Fat 43%

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

Protein29.8 gin the top quarter of beef products (median 24.2 g)
Fat10.1 gabove the median for beef products (median 9.3 g)
Saturated fat3.6 gabove the median for beef products (median 3.5 g)
Sodium70 mgin the top quarter of beef products (median 61 mg)
Protein per 100 kcal13.6 gprotein density, useful for comparing foods with different calorie levels
Water57.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	4.7 g
Polyunsaturated fat ?	0.3 g

Amino acids (19)

Tryptophan M	0.2 g
Threonine M	1.2 g
Isoleucine M	1.4 g
Leucine M	2.4 g
Lysine M	2.5 g
Methionine M	0.78 g
Cystine M	0.38 g
Phenylalanine M	1.2 g
Tyrosine M	0.95 g
Valine M	1.5 g
Arginine M	1.9 g
Histidine M	0.95 g
Alanine M	1.8 g
Aspartic acid M	2.7 g
Glutamic acid M	4.5 g
Glycine M	1.8 g
Proline M	1.4 g
Serine M	1.2 g
Hydroxyproline I	0.31 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) M	0.003 g
DHA (omega-3, 22:6 n-3) M	0.001 g
Linoleic acid (omega-6, 18:2) ?	0.24 g
SFA 4:0 Z	0 g
SFA 6:0 Z	0 g
SFA 8:0 Z	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0.31 g
SFA 16:0 ?	2.3 g
SFA 18:0 ?	1.1 g
MUFA 18:1 ?	4.2 g
PUFA 18:3 ?	0.02 g
PUFA 20:4 ?	0.04 g
MUFA 16:1 ?	0.46 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0.01 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) M	0.015 g

Carotenoids (8)

Beta-carotene Z	0 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol C	0 µg
Carotene, alpha Z	0 µg
Vitamin D (D2 + D3), International Units I	7 IU
Vitamin D3 (cholecalciferol) I	0.2 µg
Cryptoxanthin, beta Z	0 µg

Other components (13)

Water ?	57.7 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash ?	1 g
Theobromine Z	0 mg
Energy ?	912 kJ
Vitamin A, IU ?	0 IU
Vitamin K (Dihydrophylloquinone) Z	0 µg
Folic acid Z	0 µg
Folate, food ?	8 µg
Betaine I	14.9 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, 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, loin, center rib (chops), boneless, separable lean only, cooked, broiled Cooked	216	29.5 g	10.1 g
Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled Cooked	216	30 g	9.7 g
Game meat, opossum, cooked, roasted Cooked	221	30.2 g	10.2 g
Veal, breast, whole, boneless, separable lean only, cooked, braised Cooked	218	30.3 g	9.8 g
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked Cooked	211	29.5 g	9.4 g
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted Cooked	211	29.4 g	9.4 g
Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, braised Cooked	204	29.5 g	9.5 g
Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted Cooked	214	28.8 g	10.1 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 170612. 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.