How many calories are in cooked beef?

100 g of cooked beef has 214 kcal. 1 lb (454 g): about 971 kcal. 3 oz (85 g): about 182 kcal.

Is cooked beef high in protein?

Cooked beef contains 34.7 g of protein per 100 g (69% of the 50 g Daily Value), or 157 g in 1 lb (454 g). About 68% 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 7.4 g of fat per 100 g, of which 2.8 g is saturated (14% 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 (105% DV), zinc (76% DV), selenium (64% DV), Niacin (B3) (32% DV) and choline (24% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 56 mg of sodium, 2% of the 2,300 mg Daily Value.

Does beef have the same nutrition cooked and raw?

No. Per 100 g, beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised has 214 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, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised: Nutrition Facts

Generic food Cooked Meat

Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised contains 214 kcal per 100 g. A typical serving of 1 lb (454 g) provides about 971 kcal.

Roughly 68% of its calories come from protein, with 32% 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 105% of the Daily Value for Vitamin B12, 76% of the Daily Value for zinc and 64% 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, where most core values were measured by laboratory analysis.

214kcal per 100 g

34.7 gprotein

0 gcarbohydrates

7.4 gfat

971kcal in 1 lb (454 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	214 kcal
Total fat M	7.4 g	9%
Saturated fat C	2.8 g	14%
Cholesterol I	104 mg	35%
Sodium M	56 mg	2%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein M	34.7 g	69%
Vitamin A ?	0 µg	0%
Vitamin C Z	0 mg	0%
Vitamin D ?	0.1 µg	0.5%
Vitamin E I	0.45 mg	3%
Vitamin K I	1.6 µg	1%
Thiamin (B1) M	0.07 mg	6%
Riboflavin (B2) M	0.22 mg	17%
Niacin (B3) M	5 mg	32%
Pantothenic acid (B5) M	0.68 mg	14%
Vitamin B6 M	0.33 mg	20%
Folate (B9) C	12 µg	3%
Vitamin B12 M	2.5 µg	105%
Choline I	132 mg	24%
Calcium M	16 mg	1%
Iron M	2.9 mg	16%
Magnesium M	23 mg	5%
Phosphorus M	213 mg	17%
Potassium M	277 mg	6%
Zinc M	8.3 mg	76%
Copper M	0.12 mg	13%
Manganese M	0.012 mg	0.5%
Selenium M	35.4 µg	64%

% 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 68%
Fat 32%

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

Protein34.7 gin the top quarter of beef products (median 24.2 g)
Fat7.4 gbelow the median for beef products (median 9.3 g)
Saturated fat2.8 gbelow the median for beef products (median 3.5 g)
Sodium56 mgbelow the median for beef products (median 61 mg)
Protein per 100 kcal16.2 gprotein density, useful for comparing foods with different calorie levels
Water57.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	3.1 g
Polyunsaturated fat C	0.27 g

Amino acids (19)

Tryptophan M	0.23 g
Threonine M	1.4 g
Isoleucine M	1.6 g
Leucine M	2.8 g
Lysine M	2.9 g
Methionine M	0.9 g
Cystine M	0.45 g
Phenylalanine M	1.4 g
Tyrosine M	1.1 g
Valine M	1.7 g
Arginine M	2.2 g
Histidine M	1.1 g
Alanine M	2.1 g
Aspartic acid M	3.2 g
Glutamic acid M	5.2 g
Glycine M	2.1 g
Proline M	1.7 g
Serine M	1.4 g
Hydroxyproline I	0.36 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) I	0.21 g
SFA 4:0 Z	0 g
SFA 6:0 Z	0 g
SFA 8:0 Z	0 g
SFA 10:0 I	0.003 g
SFA 12:0 I	0.007 g
SFA 14:0 I	0.21 g
SFA 16:0 I	1.6 g
SFA 18:0 I	0.93 g
MUFA 18:1 I	2.9 g
PUFA 18:3 I	0.017 g
PUFA 20:4 I	0.028 g
MUFA 16:1 I	0.26 g
PUFA 18:4 Z	0 g
MUFA 20:1 I	0.003 g
MUFA 22:1 I	0 g
PUFA 22:5 n-3 (DPA) M	0.015 g

Carotenoids (11)

Beta-carotene Z	0 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol M	0 µg
Carotene, alpha Z	0 µg
Vitamin D (D2 + D3), International Units I	5 IU
Vitamin D3 (cholecalciferol) I	0.1 µg
Cryptoxanthin, beta Z	0 µg
Tocopherol, beta M	0 mg
Tocopherol, gamma M	0 mg
Tocopherol, delta M	0 mg

Other components (12)

Water M	57.8 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash M	1 g
Theobromine Z	0 mg
Energy C	897 kJ
Vitamin A, IU ?	0 IU
Folic acid Z	0 µg
Folate, food M	12 µg
Betaine I	17.3 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
Game meat, beaver, cooked, roasted Cooked	212	34.9 g	7 g
Veal, rib, separable lean only, cooked, braised Cooked	218	34.4 g	7.8 g
Veal, sirloin, separable lean only, cooked, braised Cooked	204	34 g	6.5 g
Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised Cooked	209	33.3 g	8.4 g
Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised Cooked	199	33.7 g	6.1 g
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised Cooked	223	33.7 g	8.8 g
Veal, leg (top round), separable lean and fat, cooked, braised Cooked	211	36.2 g	6.3 g
Veal, loin, separable lean only, cooked, braised Cooked	226	33.6 g	9.2 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 174050. 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.