Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, cooked: Nutrition Facts
Generic food Cooked Meat
Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, cooked contains 188 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 160 kcal.
Roughly 65% of its calories come from protein, with 35% 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 125% of the Daily Value for Vitamin B12, 62% of the Daily Value for zinc and 60% 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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 188 kcal | |
| Total fat C | 7.1 g | 9% |
| Saturated fat C | 2.7 g | 14% |
| Trans fat C | 0.26 g | |
| Cholesterol C | 89 mg | 30% |
| Sodium C | 64 mg | 3% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 29.9 g | 60% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.2 mg | 1% |
| Vitamin K C | 1.4 µg | 1% |
| Thiamin (B1) C | 0.08 mg | 7% |
| Riboflavin (B2) C | 0.3 mg | 23% |
| Niacin (B3) C | 5.9 mg | 37% |
| Pantothenic acid (B5) C | 0.58 mg | 12% |
| Vitamin B6 C | 0.57 mg | 34% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 C | 3 µg | 125% |
| Choline C | 87.1 mg | 16% |
| Calcium C | 14 mg | 1% |
| Iron C | 2.9 mg | 16% |
| Magnesium C | 20 mg | 5% |
| Phosphorus C | 237 mg | 19% |
| Potassium C | 346 mg | 7% |
| Zinc C | 6.8 mg | 62% |
| Copper C | 0.095 mg | 11% |
| Manganese C | 0.016 mg | 0.7% |
| Selenium C | 33.1 µg | 60% |
% 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 65%
- Fat 35%
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
- Protein29.9 gin the top quarter of beef products (median 24.2 g)
- Fat7.1 gbelow the median for beef products (median 9.3 g)
- Saturated fat2.7 gbelow the median for beef products (median 3.5 g)
- Sodium64 mgabove the median for beef products (median 61 mg)
- Protein per 100 kcal15.9 gprotein density, useful for comparing foods with different calorie levels
- Water62.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.2 g |
|---|---|
| Polyunsaturated fat C | 0.4 g |
Amino acids (19)
| Tryptophan C | 0.33 g |
|---|---|
| Threonine C | 1.4 g |
| Isoleucine C | 1.5 g |
| Leucine C | 2.7 g |
| Lysine C | 3 g |
| Methionine C | 0.87 g |
| Cystine C | 0.35 g |
| Phenylalanine C | 1.3 g |
| Tyrosine C | 1.2 g |
| Valine C | 1.6 g |
| Arginine C | 2.1 g |
| Histidine C | 1.1 g |
| Alanine C | 1.9 g |
| Aspartic acid C | 3 g |
| Glutamic acid C | 5.2 g |
| Glycine C | 1.5 g |
| Proline C | 1.4 g |
| Serine C | 1.3 g |
| Hydroxyproline C | 0.19 g |
Individual fatty acids (41)
| EPA (omega-3, 20:5 n-3) C | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| ALA (omega-3, 18:3 n-3) C | 0.01 g |
| Linoleic acid (omega-6, 18:2) C | 0.32 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.003 g |
| SFA 12:0 C | 0.004 g |
| SFA 14:0 C | 0.18 g |
| SFA 16:0 C | 1.5 g |
| SFA 18:0 C | 0.89 g |
| SFA 20:0 C | 0.002 g |
| MUFA 18:1 C | 2.9 g |
| PUFA 18:3 C | 0.015 g |
| PUFA 20:4 C | 0.048 g |
| SFA 22:0 C | 0 g |
| MUFA 14:1 C | 0.025 g |
| MUFA 16:1 C | 0.22 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.01 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.006 g |
| SFA 15:0 C | 0.014 g |
| SFA 17:0 C | 0.058 g |
| SFA 24:0 C | 0.004 g |
| TFA 18:1 t C | 0.24 g |
| TFA 18:2 t not further defined C | 0.009 g |
| TFA 18:2 t,t C | 0.005 g |
| PUFA 18:2 CLAs C | 0.017 g |
| PUFA 20:2 n-6 c,c C | 0.001 g |
| MUFA 18:1 c C | 1.9 g |
| PUFA 18:2 n-6 c,c C | 0.23 g |
| PUFA 18:3 n-6 c,c,c C | 0 g |
| MUFA 17:1 C | 0.039 g |
| PUFA 20:3 C | 0.007 g |
| Fatty acids, total trans-monoenoic C | 0.25 g |
| Fatty acids, total trans-polyenoic C | 0.014 g |
| MUFA 15:1 C | 0.004 g |
| PUFA 20:3 n-6 C | 0.007 g |
| MUFA 18:1-11 t (18:1t n-7) C | 0.071 g |
Carotenoids (15)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 2 IU |
| Vitamin D3 (cholecalciferol) C | 0.1 µg |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta C | 0 mg |
| Tocopherol, gamma C | 0 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 0 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta C | 0 mg |
Other components (14)
| Water C | 62.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.2 g |
| Theobromine C | 0 mg |
| Energy C | 788 kJ |
| Vitamin A, IU C | 6 IU |
| Vitamin K (Menaquinone-4) C | 0.2 µg |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 7 µg |
| Betaine C | 11.6 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Beef
Raw, cooked, dried and processed versions are separate records with their own measured values.
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, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted Cooked | 192 | 29.6 g | 0 g | 7.3 g |
| Pork, ground, 96% lean / 4% fat, cooked, crumbles Cooked | 187 | 30.6 g | 0 g | 7.2 g |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried Cooked | 195 | 29.6 g | 0 g | 7.7 g |
| Veal, variety meats and by-products, heart, cooked, braised Cooked | 186 | 29.1 g | 0.13 g | 6.8 g |
| Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled Cooked | 187 | 30.4 g | 0 g | 6.3 g |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried Cooked | 196 | 29.4 g | 0 g | 7.9 g |
| Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted Cooked | 187 | 30.9 g | 0 g | 7 g |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised Cooked | 200 | 30.2 g | 0 g | 7.9 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 170610. 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.