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Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised: Nutrition Facts

Generic food Cooked Meat

Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised contains 253 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (191 g) provides about 483 kcal.

Roughly 51% of its calories come from protein, with 49% 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 103% of the Daily Value for Vitamin B12, 93% of the Daily Value for zinc and 49% 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.

253kcal per 100 g
31.1 gprotein
0 gcarbohydrates
13.3 gfat
483kcal in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (191 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 253 kcal
Total fat ? 13.3 g 17%
Saturated fat ? 5.2 g 26%
Cholesterol ? 106 mg 35%
Sodium ? 71 mg 3%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 31.1 g 62%
Vitamin A C 0 µg0%
Vitamin C Z 0 mg0%
Vitamin D ? 0.2 µg1%
Vitamin E C 0.14 mg0.9%
Vitamin K I 1.7 µg1%
Thiamin (B1) ? 0.08 mg7%
Riboflavin (B2) ? 0.28 mg22%
Niacin (B3) ? 2.7 mg17%
Pantothenic acid (B5) ? 0.35 mg7%
Vitamin B6 ? 0.29 mg17%
Folate (B9) C 6 µg2%
Vitamin B12 ? 2.5 µg103%
Choline I 118 mg22%
Calcium ? 13 mg1%
Iron ? 3.7 mg20%
Magnesium ? 23 mg5%
Phosphorus ? 235 mg19%
Potassium ? 263 mg6%
Zinc ? 10.3 mg93%
Copper ? 0.15 mg16%
Manganese ? 0.018 mg0.8%
Selenium M 26.7 µg49%

% 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: 51%Fat: 49%253kcal / 100 g
  • Protein 51%
  • Fat 49%

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 B12103%Zinc93%Selenium49%Riboflavin (B2)22%Choline22%Iron20%Phosphorus19%Vitamin B617%Niacin (B3)17%Copper16%

Nutritional insights

  • Protein31.1 gin the top quarter of beef products (median 24.2 g)
  • Fat13.3 gabove the median for beef products (median 9.3 g)
  • Saturated fat5.2 gabove the median for beef products (median 3.5 g)
  • Sodium71 mgin the top quarter of beef products (median 61 mg)
  • Protein per 100 kcal12.3 gprotein density, useful for comparing foods with different calorie levels
  • Water54.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?5.7 g
Polyunsaturated fat ?0.44 g
Amino acids (19)
Tryptophan M0.2 g
Threonine M1.2 g
Isoleucine M1.4 g
Leucine M2.5 g
Lysine M2.6 g
Methionine M0.81 g
Cystine M0.4 g
Phenylalanine M1.2 g
Tyrosine M0.99 g
Valine M1.5 g
Arginine M2 g
Histidine M0.99 g
Alanine M1.9 g
Aspartic acid M2.8 g
Glutamic acid M4.7 g
Glycine M1.9 g
Proline M1.5 g
Serine M1.2 g
Hydroxyproline I0.33 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) M0.003 g
DHA (omega-3, 22:6 n-3) M0.001 g
Linoleic acid (omega-6, 18:2) ?0.36 g
SFA 4:0 Z0 g
SFA 6:0 Z0 g
SFA 8:0 Z0 g
SFA 10:0 ?0.01 g
SFA 12:0 ?0.01 g
SFA 14:0 ?0.39 g
SFA 16:0 ?3 g
SFA 18:0 ?1.7 g
MUFA 18:1 ?5.3 g
PUFA 18:3 ?0.03 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) M0.015 g
Carotenoids (8)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C0 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I9 IU
Vitamin D3 (cholecalciferol) I0.2 µg
Cryptoxanthin, beta Z0 µg
Other components (13)
Water ?54.8 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?0.99 g
Theobromine Z0 mg
Energy ?1,059 kJ
Vitamin A, IU ?0 IU
Vitamin K (Dihydrophylloquinone) Z0 µg
Folic acid Z0 µg
Folate, food ?6 µg
Betaine I15.5 mg
Vitamin E, added Z0 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
Veal, sirloin, separable lean and fat, cooked, braised Cooked 252 31.3 g 0 g 13.1 g
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised Cooked 255 31.1 g 0 g 14.6 g
Game meat, bear, cooked, simmered Cooked 259 32.4 g 0 g 13.4 g
Veal, rib, separable lean and fat, cooked, braised Cooked 251 32.4 g 0 g 12.5 g
Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised Cooked 247 29.6 g 0.04 g 14.2 g
Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised Cooked 256 30.4 g 0.03 g 15 g
Game meat, muskrat, cooked, roasted Cooked 234 30.1 g 0 g 11.7 g
Lamb, New Zealand, imported, neck chops, separable lean only, cooked, braised Cooked 264 31.4 g 0 g 15.4 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 170215. 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 253 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (191 g): about 483 kcal. 3 oz (85 g): about 215 kcal.

Is cooked beef high in protein?

Cooked beef contains 31.1 g of protein per 100 g (62% of the 50 g Daily Value), or 59.3 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (191 g). About 51% 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 13.3 g of fat per 100 g, of which 5.2 g is saturated (26% 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 (103% DV), zinc (93% DV), selenium (49% DV), Riboflavin (B2) (22% DV) and choline (22% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 71 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 only, trimmed to 0" fat, all grades, cooked, braised has 253 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.