Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked: Nutrition Facts
Generic food Cooked Meat
Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked contains 203 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 173 kcal.
Roughly 58% of its calories come from protein, with 42% 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 83% of the Daily Value for Vitamin B12, 60% of the Daily Value for selenium and 53% of the Daily Value for zinc.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 203 kcal | |
| Total fat C | 9.2 g | 12% |
| Saturated fat C | 3.5 g | 18% |
| Trans fat C | 0.28 g | |
| Cholesterol C | 82 mg | 27% |
| Sodium C | 53 mg | 2% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 28.7 g | 57% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.27 mg | 2% |
| Vitamin K C | 1.5 µg | 1% |
| Thiamin (B1) C | 0.076 mg | 6% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 6.1 mg | 38% |
| Pantothenic acid (B5) C | 0.53 mg | 11% |
| Vitamin B6 C | 0.52 mg | 31% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 C | 2 µg | 83% |
| Choline C | 89.2 mg | 16% |
| Calcium C | 11 mg | 0.8% |
| Iron C | 2.5 mg | 14% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 197 mg | 16% |
| Potassium C | 298 mg | 6% |
| Zinc C | 5.8 mg | 53% |
| Copper C | 0.085 mg | 9% |
| Manganese C | 0.032 mg | 1% |
| 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 58%
- Fat 42%
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
- Protein28.7 gin the top quarter of beef products (median 24.2 g)
- Fat9.2 gbelow the median for beef products (median 9.3 g)
- Sodium53 mgin the lowest quarter of beef products (median 61 mg)
- Protein per 100 kcal14.2 gprotein density, useful for comparing foods with different calorie levels
- Water61.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.1 g |
|---|---|
| Polyunsaturated fat C | 0.46 g |
Amino acids (19)
| Tryptophan C | 0.25 g |
|---|---|
| Threonine C | 1.3 g |
| Isoleucine C | 1.3 g |
| Leucine C | 2.4 g |
| Lysine C | 2.6 g |
| Methionine C | 0.77 g |
| Cystine C | 0.34 g |
| Phenylalanine C | 1.2 g |
| Tyrosine C | 1 g |
| Valine C | 1.4 g |
| Arginine C | 1.9 g |
| Histidine C | 0.99 g |
| Alanine C | 1.8 g |
| Aspartic acid C | 2.7 g |
| Glutamic acid C | 4.5 g |
| Glycine C | 1.6 g |
| Proline C | 1.3 g |
| Serine C | 1.2 g |
| Hydroxyproline C | 0.24 g |
Individual fatty acids (39)
| EPA (omega-3, 20:5 n-3) C | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| ALA (omega-3, 18:3 n-3) C | 0.009 g |
| Linoleic acid (omega-6, 18:2) C | 0.36 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0.006 g |
| SFA 14:0 C | 0.23 g |
| SFA 16:0 C | 2 g |
| SFA 18:0 C | 1.2 g |
| SFA 20:0 C | 0.002 g |
| MUFA 18:1 C | 3.7 g |
| PUFA 18:3 C | 0.02 g |
| PUFA 20:4 C | 0.054 g |
| MUFA 14:1 C | 0.03 g |
| MUFA 16:1 C | 0.3 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.009 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.01 g |
| SFA 15:0 C | 0.026 g |
| SFA 17:0 C | 0.067 g |
| SFA 24:0 C | 0.006 g |
| TFA 16:1 t C | 0.007 g |
| TFA 18:1 t C | 0.26 g |
| TFA 18:2 t not further defined C | 0.013 g |
| PUFA 18:2 CLAs C | 0.019 g |
| PUFA 20:2 n-6 c,c C | 0 g |
| MUFA 16:1 c C | 0.16 g |
| MUFA 18:1 c C | 2 g |
| PUFA 18:2 n-6 c,c C | 0.21 g |
| MUFA 17:1 C | 0.049 g |
| PUFA 20:3 C | 0.009 g |
| Fatty acids, total trans-monoenoic C | 0.27 g |
| Fatty acids, total trans-polyenoic C | 0.013 g |
| MUFA 15:1 C | 0.014 g |
| PUFA 20:3 n-6 C | 0.009 g |
Carotenoids (11)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 1 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 3 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 |
Other components (12)
| Water C | 61.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.1 g |
| Theobromine C | 0 mg |
| Energy C | 850 kJ |
| Vitamin A, IU C | 2 IU |
| Folic acid C | 0 µg |
| Folate, food C | 8 µg |
| Betaine C | 13.7 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, cooked Cooked | 203 | 28.6 g | 0 g | 9.2 g |
| Pork, fresh, loin, whole, separable lean only, cooked, braised Cooked | 204 | 28.6 g | 0 g | 9.1 g |
| Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted Cooked | 206 | 28.8 g | 0 g | 9.2 g |
| Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled Cooked | 199 | 28.8 g | 0.17 g | 9.2 g |
| Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled Cooked | 205 | 28.9 g | 0 g | 9 g |
| Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled Cooked | 206 | 29 g | 0 g | 9.1 g |
| Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, cooked, grilled Cooked | 206 | 28.5 g | 0 g | 9.4 g |
| Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted Cooked | 204 | 28.4 g | 0 g | 9.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked beef composite?
100 g of cooked beef composite has 203 kcal. 3 oz (85 g): about 173 kcal.
Is cooked beef composite high in protein?
Cooked beef composite contains 28.7 g of protein per 100 g (57% of the 50 g Daily Value), or 24.4 g in 3 oz (85 g). About 58% 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 composite?
Cooked beef composite 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 composite?
Cooked beef composite contains 9.2 g of fat per 100 g, of which 3.5 g is saturated (18% of the Daily Value).
What vitamins and minerals does cooked beef composite contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (83% DV), selenium (60% DV), zinc (53% DV), Niacin (B3) (38% DV) and Vitamin B6 (31% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef composite?
100 g contains 53 mg of sodium, 2% of the 2,300 mg Daily Value.
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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174013. 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.