How many calories are in raw beef?

100 g of raw beef has 239 kcal. 1 lb (454 g): about 1,084 kcal. 4 oz (113 g): about 270 kcal. 1 roast (1,783 g): about 4,261 kcal.

Is raw beef high in protein?

Raw beef contains 19.3 g of protein per 100 g (39% of the 50 g Daily Value), or 87.7 g in 1 lb (454 g). About 33% 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 and 0 g of sugars.

How much fat is in raw beef?

Raw beef contains 17.4 g of fat per 100 g, of which 7 g is saturated (35% 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 (63% DV), zinc (41% DV), selenium (38% DV), Vitamin B6 (29% DV) and Niacin (B3) (27% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw beef?

100 g contains 62 mg of sodium, 3% of the 2,300 mg Daily Value.

Does beef have the same nutrition raw and cooked?

No. Per 100 g, beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, raw has 239 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.

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, raw: Nutrition Facts

Generic food Raw Meat

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, raw contains 239 kcal per 100 g. A typical serving of 1 lb (454 g) provides about 1,084 kcal.

Roughly 67% of its calories come from fat, with 33% from protein 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 63% of the Daily Value for Vitamin B12, 41% of the Daily Value for zinc and 38% 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.

239kcal per 100 g

19.3 gprotein

0 gcarbohydrates

17.4 gfat

1,084kcal in 1 lb (454 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	239 kcal
Total fat C	17.4 g	22%
Saturated fat C	7 g	35%
Cholesterol I	93 mg	31%
Sodium C	62 mg	3%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein C	19.3 g	39%
Vitamin A ?	0 µg	0%
Vitamin C Z	0 mg	0%
Vitamin E I	0.4 mg	3%
Vitamin K I	1.6 µg	1%
Thiamin (B1) C	0.076 mg	6%
Riboflavin (B2) C	0.14 mg	10%
Niacin (B3) C	4.3 mg	27%
Pantothenic acid (B5) C	0.55 mg	11%
Vitamin B6 C	0.49 mg	29%
Folate (B9) C	10 µg	3%
Vitamin B12 C	1.5 µg	63%
Choline I	80.7 mg	15%
Calcium C	18 mg	1%
Iron C	1.6 mg	9%
Magnesium C	19 mg	5%
Phosphorus C	176 mg	14%
Potassium C	290 mg	6%
Zinc C	4.5 mg	41%
Copper C	0.08 mg	9%
Manganese C	0.01 mg	0.4%
Selenium C	20.8 µg	38%

% 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 33%
Fat 67%

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

Protein19.3 gin the lowest quarter of beef products (median 24.2 g)
Fat17.4 gin the top quarter of beef products (median 9.3 g)
Saturated fat7 gin the top quarter of beef products (median 3.5 g)
Sodium62 mgabove the median for beef products (median 61 mg)
Protein per 100 kcal8.1 gprotein density, useful for comparing foods with different calorie levels
Water62.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	7.4 g
Polyunsaturated fat C	0.66 g

Amino acids (19)

Tryptophan C	0.13 g
Threonine C	0.77 g
Isoleucine C	0.88 g
Leucine C	1.5 g
Lysine C	1.6 g
Methionine C	0.5 g
Cystine C	0.25 g
Phenylalanine C	0.76 g
Tyrosine C	0.62 g
Valine C	0.96 g
Arginine C	1.3 g
Histidine C	0.62 g
Alanine C	1.2 g
Aspartic acid C	1.8 g
Glutamic acid C	2.9 g
Glycine C	1.2 g
Proline C	0.92 g
Serine C	0.76 g
Hydroxyproline I	0.2 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) I	0 g
DHA (omega-3, 22:6 n-3) I	0 g
Linoleic acid (omega-6, 18:2) I	0.43 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
SFA 8:0 I	0 g
SFA 10:0 I	0.056 g
SFA 12:0 I	0.037 g
SFA 14:0 I	0.55 g
SFA 16:0 I	4.2 g
SFA 18:0 I	2.1 g
MUFA 18:1 I	6.6 g
PUFA 18:3 I	0.21 g
PUFA 20:4 I	0.028 g
MUFA 16:1 I	0.85 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0.025 g
MUFA 22:1 I	0 g
PUFA 22:5 n-3 (DPA) I	0 g

Carotenoids (9)

Beta-carotene Z	0 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol C	0 µg
Carotene, alpha Z	0 µg
Cryptoxanthin, beta Z	0 µg
Tocopherol, beta C	0 mg
Tocopherol, gamma C	0 mg
Tocopherol, delta C	0 mg

Other components (12)

Water C	62.9 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash C	0.85 g
Theobromine Z	0 mg
Energy C	1,001 kJ
Vitamin A, IU ?	0 IU
Folic acid Z	0 µg
Folate, food C	10 µg
Betaine I	11.9 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	Carbs	Fat
Pork, fresh, backribs, separable lean and fat, raw Raw	224	19.1 g	0 g	16.3 g
Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw Raw	230	17.9 g	0 g	17.1 g
Pork, ground, raw Raw	233	17.8 g	0 g	17.5 g
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw Raw	229	17.8 g	0 g	17 g
Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, raw Raw	240	18.1 g	0.13 g	18.5 g
Game meat, bison, ground, raw Raw	223	18.7 g	0 g	15.9 g
Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, raw Raw	237	21.3 g	0 g	16.9 g
Lamb, New Zealand, imported, neck chops, separable lean and fat, raw Raw	231	17.4 g	0.14 g	17.9 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 168670. 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.