Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked: Nutrition Facts
Generic food Cooked Meat
Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked contains 214 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 182 kcal.
Roughly 52% of its calories come from protein, with 48% 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 104% of the Daily Value for Vitamin B12, 60% of the Daily Value for zinc and 39% 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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 214 kcal | |
| Total fat M | 11.1 g | 14% |
| Saturated fat C | 4.4 g | 22% |
| Trans fat C | 0.37 g | |
| Cholesterol M | 88 mg | 29% |
| Sodium M | 61 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 26.6 g | 53% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K I | 1.1 µg | 0.9% |
| Thiamin (B1) M | 0.037 mg | 3% |
| Riboflavin (B2) M | 0.17 mg | 13% |
| Niacin (B3) M | 5.2 mg | 33% |
| Pantothenic acid (B5) M | 0.63 mg | 13% |
| Vitamin B6 M | 0.35 mg | 20% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 M | 2.5 µg | 104% |
| Choline I | 85.5 mg | 16% |
| Calcium M | 13 mg | 1% |
| Iron M | 2.9 mg | 16% |
| Magnesium M | 21 mg | 5% |
| Phosphorus M | 193 mg | 15% |
| Potassium M | 300 mg | 6% |
| Zinc M | 6.7 mg | 60% |
| Copper M | 0.079 mg | 9% |
| Manganese M | 0.01 mg | 0.4% |
| Selenium M | 21.6 µg | 39% |
% 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 52%
- Fat 48%
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
- Protein26.6 gabove the median for beef products (median 24.2 g)
- Fat11.1 gabove the median for beef products (median 9.3 g)
- Saturated fat4.4 gabove the median for beef products (median 3.5 g)
- Protein per 100 kcal12.4 gprotein density, useful for comparing foods with different calorie levels
- Water61.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.7 g |
|---|---|
| Polyunsaturated fat C | 0.4 g |
Amino acids (18)
| Tryptophan M | 0.14 g |
|---|---|
| Threonine M | 1 g |
| Isoleucine M | 1.2 g |
| Leucine M | 2.1 g |
| Lysine M | 2.2 g |
| Methionine M | 0.68 g |
| Cystine M | 0.27 g |
| Phenylalanine M | 1 g |
| Tyrosine M | 0.82 g |
| Valine M | 1.3 g |
| Arginine M | 1.7 g |
| Histidine M | 0.86 g |
| Alanine M | 1.7 g |
| Aspartic acid M | 2.4 g |
| Glutamic acid M | 4 g |
| Glycine M | 1.8 g |
| Proline M | 1.4 g |
| Serine M | 1.1 g |
Individual fatty acids (27)
| EPA (omega-3, 20:5 n-3) Z | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) Z | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.28 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 M | 0.007 g |
| SFA 14:0 M | 0.32 g |
| SFA 16:0 M | 2.4 g |
| SFA 18:0 M | 1.4 g |
| SFA 20:0 M | 0.012 g |
| MUFA 18:1 ? | 4.3 g |
| PUFA 18:3 ? | 0.009 g |
| PUFA 20:4 M | 0.041 g |
| MUFA 14:1 M | 0.082 g |
| MUFA 16:1 M | 0.39 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.038 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
| SFA 15:0 M | 0.054 g |
| SFA 17:0 M | 0.13 g |
| TFA 18:1 t C | 0.37 g |
| PUFA 18:3 n-6 c,c,c M | 0.009 g |
| MUFA 17:1 M | 0.099 g |
| Fatty acids, total trans-monoenoic C | 0.37 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 3 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units C | 2 IU |
| Vitamin D3 (cholecalciferol) C | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water M | 61.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.93 g |
| Theobromine Z | 0 mg |
| Energy C | 894 kJ |
| Vitamin A, IU C | 9 IU |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 6 µg |
| Betaine I | 8.1 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.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted Cooked | 217 | 26.7 g | 0 g | 11.4 g |
| Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled Cooked | 210 | 27.1 g | 0 g | 10.5 g |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled Cooked | 222 | 27 g | 0 g | 11.8 g |
| Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted Cooked | 209 | 27 g | 0 g | 10.3 g |
| Lamb, New Zealand, imported, loin chop, separable lean only, cooked, fast fried Cooked | 208 | 27.4 g | 0.41 g | 10.7 g |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled Cooked | 209 | 25.6 g | 0 g | 11.1 g |
| Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked, roasted Cooked | 199 | 26.5 g | 0 g | 10.3 g |
| Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried Cooked | 222 | 26.4 g | 0 g | 12.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked beef?
100 g of cooked beef has 214 kcal. 3 oz (85 g): about 182 kcal.
Is cooked beef high in protein?
Cooked beef contains 26.6 g of protein per 100 g (53% of the 50 g Daily Value), or 22.6 g in 3 oz (85 g). About 52% 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 11.1 g of fat per 100 g, of which 4.4 g is saturated (22% 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 (104% DV), zinc (60% DV), selenium (39% DV), Niacin (B3) (33% DV) and Vitamin B6 (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef?
100 g contains 61 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, ground, 90% lean meat / 10% fat, loaf, cooked, baked 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171795. 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.