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Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised: Nutrition Facts

Generic food Cooked Meat

Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised contains 318 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (247 g) provides about 785 kcal.

Roughly 65% of its calories come from fat, with 35% 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 96% of the Daily Value for Vitamin B12, 79% 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.

318kcal per 100 g
27.3 gprotein
0 gcarbohydrates
22.4 gfat
785kcal in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (247 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 318 kcal
Total fat C 22.4 g 29%
Saturated fat C 8.9 g 44%
Cholesterol C 104 mg 35%
Sodium C 66 mg 3%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein C 27.3 g 55%
Vitamin A ? 0 µg0%
Vitamin C Z 0 mg0%
Thiamin (B1) C 0.07 mg6%
Riboflavin (B2) C 0.25 mg19%
Niacin (B3) C 2.5 mg15%
Pantothenic acid (B5) C 0.32 mg6%
Vitamin B6 C 0.26 mg15%
Folate (B9) C 5 µg1%
Vitamin B12 C 2.3 µg96%
Choline I 104 mg19%
Calcium C 13 mg1%
Iron C 3.2 mg18%
Magnesium C 20 mg5%
Phosphorus C 206 mg16%
Potassium C 237 mg5%
Zinc C 8.7 mg79%
Copper C 0.13 mg14%
Manganese C 0.016 mg0.7%
Selenium I 24.7 µg45%

% 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: 35%Fat: 65%318kcal / 100 g
  • Protein 35%
  • Fat 65%

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 B1296%Zinc79%Selenium45%Riboflavin (B2)19%Choline19%Iron18%Phosphorus16%Niacin (B3)15%Vitamin B615%Copper14%

Nutritional insights

  • Protein27.3 gabove the median for beef products (median 24.2 g)
  • Fat22.4 gin the top quarter of beef products (median 9.3 g)
  • Saturated fat8.9 gin the top quarter of beef products (median 3.5 g)
  • Sodium66 mgabove the median for beef products (median 61 mg)
  • Protein per 100 kcal8.6 gprotein density, useful for comparing foods with different calorie levels
  • Water49.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C9.7 g
Polyunsaturated fat C0.8 g
Amino acids (18)
Tryptophan C0.31 g
Threonine C1.2 g
Isoleucine C1.2 g
Leucine C2.2 g
Lysine C2.3 g
Methionine C0.7 g
Cystine C0.31 g
Phenylalanine C1.1 g
Tyrosine C0.92 g
Valine C1.3 g
Arginine C1.7 g
Histidine C0.94 g
Alanine C1.6 g
Aspartic acid C2.5 g
Glutamic acid C4.1 g
Glycine C1.5 g
Proline C1.2 g
Serine C1 g
Individual fatty acids (15)
Linoleic acid (omega-6, 18:2) C0.55 g
SFA 4:0 Z0 g
SFA 6:0 Z0 g
SFA 8:0 Z0 g
SFA 10:0 C0.06 g
SFA 12:0 C0.05 g
SFA 14:0 C0.71 g
SFA 16:0 C5.4 g
SFA 18:0 C2.7 g
MUFA 18:1 C8.7 g
PUFA 18:3 C0.22 g
PUFA 20:4 C0.03 g
MUFA 16:1 C0.9 g
PUFA 18:4 Z0 g
MUFA 20:1 C0.04 g
Carotenoids (5)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Carotene, alpha Z0 µg
Cryptoxanthin, beta Z0 µg
Other components (11)
Water C49.4 g
Alcohol Z0 g
Caffeine Z0 mg
Ash C0.89 g
Theobromine Z0 mg
Energy ?1,331 kJ
Vitamin A, IU C0 IU
Folic acid Z0 µg
Folate, food C5 µg
Betaine I13.7 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, ground, 84% lean / 16% fat, cooked, pan-broiled Cooked 301 27.1 g 0 g 21.4 g
Lamb, New Zealand, imported, neck chops, separable lean and fat, cooked, braised Cooked 307 28.5 g 0.03 g 21.4 g
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, cooked, braised Cooked 322 26.8 g 0.05 g 23.9 g
Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, grilled Cooked 305 28.5 g 0 g 21.2 g
Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled Cooked 316 25.2 g 0 g 23.1 g
Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled Cooked 297 26.1 g 0 g 20.6 g
Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised Cooked 339 28.9 g 0 g 23.9 g
Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted Cooked 291 26 g 0 g 20.8 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 168673. 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 318 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (247 g): about 785 kcal. 3 oz (85 g): about 270 kcal.

Is cooked beef high in protein?

Cooked beef contains 27.3 g of protein per 100 g (55% of the 50 g Daily Value), or 67.5 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (247 g). About 35% of its calories come from protein. Compared with other beef products, that is above the median (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 22.4 g of fat per 100 g, of which 8.9 g is saturated (44% 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 (96% DV), zinc (79% DV), selenium (45% DV), Riboflavin (B2) (19% DV) and choline (19% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 66 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, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised has 318 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.