Beef, ground, 97% lean meat / 3% fat, loaf, cooked, baked: Nutrition Facts
Generic food Cooked Meat
Beef, ground, 97% lean meat / 3% fat, loaf, cooked, baked contains 154 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 131 kcal.
Roughly 75% of its calories come from protein, with 25% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less 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 104% of the Daily Value for Vitamin B12, 63% of the Daily Value for zinc and 41% 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 | 154 kcal | |
| Total fat M | 4.1 g | 5% |
| Saturated fat C | 2 g | 10% |
| Trans fat C | 0.093 g | |
| Cholesterol M | 88 mg | 29% |
| Sodium M | 56 mg | 2% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 27.6 g | 55% |
| 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 | 1.5 µg | 1% |
| Thiamin (B1) M | 0.032 mg | 3% |
| Riboflavin (B2) M | 0.17 mg | 13% |
| Niacin (B3) M | 5.6 mg | 35% |
| Pantothenic acid (B5) M | 0.67 mg | 13% |
| Vitamin B6 M | 0.36 mg | 21% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 M | 2.5 µg | 104% |
| Choline I | 90 mg | 16% |
| Calcium M | 6 mg | 0.5% |
| Iron M | 3.1 mg | 17% |
| Magnesium M | 22 mg | 5% |
| Phosphorus M | 202 mg | 16% |
| Potassium M | 321 mg | 7% |
| Zinc M | 6.9 mg | 63% |
| Copper M | 0.079 mg | 9% |
| Manganese M | 0.011 mg | 0.5% |
| Selenium M | 22.5 µg | 41% |
% 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 75%
- Fat 25%
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
- Protein27.6 gabove the median for beef products (median 24.2 g)
- Fat4.1 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat2 gin the lowest quarter of beef products (median 3.5 g)
- Sodium56 mgbelow the median for beef products (median 61 mg)
- Protein per 100 kcal17.9 gprotein density, useful for comparing foods with different calorie levels
- Water66.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.5 g |
|---|---|
| Polyunsaturated fat C | 0.26 g |
Amino acids (18)
| Tryptophan M | 0.14 g |
|---|---|
| Threonine M | 1.1 g |
| Isoleucine M | 1.2 g |
| Leucine M | 2.2 g |
| Lysine M | 2.3 g |
| Methionine M | 0.71 g |
| Cystine M | 0.28 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.85 g |
| Valine M | 1.4 g |
| Arginine M | 1.8 g |
| Histidine M | 0.9 g |
| Alanine M | 1.7 g |
| Aspartic acid M | 2.5 g |
| Glutamic acid M | 4.1 g |
| Glycine M | 1.9 g |
| Proline M | 1.4 g |
| Serine M | 1.1 g |
Individual fatty acids (27)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.14 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 | 0.004 g |
| SFA 14:0 M | 0.094 g |
| SFA 16:0 M | 0.93 g |
| SFA 18:0 M | 0.62 g |
| SFA 20:0 M | 0.012 g |
| MUFA 18:1 ? | 1.4 g |
| PUFA 18:3 ? | 0.009 g |
| PUFA 20:4 M | 0.041 g |
| MUFA 14:1 M | 0.019 g |
| MUFA 16:1 M | 0.11 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.01 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| SFA 15:0 M | 0.018 g |
| SFA 17:0 M | 0.041 g |
| TFA 18:1 t C | 0.093 g |
| PUFA 18:3 n-6 c,c,c M | 0.009 g |
| MUFA 17:1 M | 0.022 g |
| Fatty acids, total trans-monoenoic C | 0.093 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 (12)
| Water M | 66.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.95 g |
| Theobromine Z | 0 mg |
| Energy C | 646 kJ |
| Vitamin A, IU C | 9 IU |
| Folic acid C | 0 µg |
| Folate, food C | 6 µg |
| Betaine I | 7.5 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 |
|---|---|---|---|---|
| Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled Cooked | 155 | 27.5 g | 0 g | 4.2 g |
| Pork, loin, leg cap steak, boneless, separable lean and fat, cooked, broiled Cooked | 158 | 27.6 g | 0 g | 4.4 g |
| Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil Cooked | 150 | 27.8 g | 0 g | 4.4 g |
| Veal, leg (top round), separable lean and fat, cooked, roasted Cooked | 160 | 27.7 g | 0 g | 4.7 g |
| Lamb, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried Cooked | 155 | 27.9 g | 0 g | 4.8 g |
| Game meat, boar, wild, cooked, roasted Cooked | 160 | 28.3 g | 0 g | 4.4 g |
| Veal, leg (top round), separable lean only, cooked, roasted Cooked | 150 | 28.1 g | 0 g | 3.4 g |
| Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil Cooked | 148 | 27.2 g | 0.74 g | 4.1 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 154 kcal. 3 oz (85 g): about 131 kcal.
Is cooked beef high in protein?
Cooked beef contains 27.6 g of protein per 100 g (55% of the 50 g Daily Value), or 23.4 g in 3 oz (85 g). About 75% 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 4.1 g of fat per 100 g, of which 2 g is saturated (10% 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 (63% DV), selenium (41% DV), Niacin (B3) (35% DV) and Vitamin B6 (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef?
100 g contains 56 mg of sodium, 2% of the 2,300 mg Daily Value.
Does beef have the same nutrition cooked and raw?
No. Per 100 g, beef, ground, 97% lean meat / 3% fat, loaf, cooked, baked has 154 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 173114. 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.