Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted: Nutrition Facts
Generic food Cooked Meat
Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted contains 193 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 164 kcal.
Roughly 69% of its calories come from protein, with 31% 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 69% of the Daily Value for Vitamin B12, 58% of the Daily Value for zinc and 15% of the Daily Value for iron.
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 | 193 kcal | |
| Total fat M | 6.6 g | 8% |
| Saturated fat C | 1.9 g | 9% |
| Trans fat C | 0.069 g | |
| Cholesterol M | 91 mg | 30% |
| Sodium M | 33 mg | 1% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 33.5 g | 67% |
| Vitamin A ? | 13 µg | 1% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.2 µg | 1% |
| Vitamin E M | 0.76 mg | 5% |
| Thiamin (B1) M | 0.037 mg | 3% |
| Riboflavin (B2) M | 0.14 mg | 11% |
| Niacin (B3) M | 2.2 mg | 14% |
| Pantothenic acid (B5) M | 0.4 mg | 8% |
| Vitamin B6 M | 0.19 mg | 11% |
| Vitamin B12 M | 1.7 µg | 69% |
| Calcium M | 5 mg | 0.4% |
| Iron M | 2.7 mg | 15% |
| Magnesium M | 19 mg | 5% |
| Phosphorus M | 165 mg | 13% |
| Potassium M | 181 mg | 4% |
| Zinc M | 6.4 mg | 58% |
| Copper M | 0.13 mg | 14% |
| Manganese M | 0.012 mg | 0.5% |
| Selenium M | 2 µg | 4% |
% 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 69%
- Fat 31%
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
- Protein33.5 gin the top quarter of beef products (median 24.2 g)
- Fat6.6 gbelow the median for beef products (median 9.3 g)
- Saturated fat1.9 gin the lowest quarter of beef products (median 3.5 g)
- Sodium33 mgin the lowest quarter of beef products (median 61 mg)
- Protein per 100 kcal17.4 gprotein density, useful for comparing foods with different calorie levels
- Water60.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.4 g |
|---|---|
| Polyunsaturated fat C | 0.34 g |
Amino acids (16)
| Tryptophan M | 0.35 g |
|---|---|
| Threonine M | 1.2 g |
| Isoleucine M | 1.4 g |
| Leucine M | 2.5 g |
| Lysine M | 2.7 g |
| Methionine M | 1.1 g |
| Phenylalanine M | 1.3 g |
| Tyrosine M | 1.1 g |
| Valine M | 1.5 g |
| Arginine M | 2.2 g |
| Histidine M | 1.2 g |
| Alanine M | 1.7 g |
| Glutamic acid M | 4.7 g |
| Glycine M | 1.8 g |
| Proline M | 1.1 g |
| Serine M | 1.2 g |
Individual fatty acids (44)
| EPA (omega-3, 20:5 n-3) M | 0.028 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.006 g |
| ALA (omega-3, 18:3 n-3) M | 0.06 g |
| Linoleic acid (omega-6, 18:2) ? | 0.14 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.003 g |
| SFA 12:0 M | 0.002 g |
| SFA 14:0 M | 0.092 g |
| SFA 16:0 M | 1.1 g |
| SFA 18:0 M | 0.62 g |
| SFA 20:0 M | 0.004 g |
| MUFA 18:1 ? | 2.1 g |
| PUFA 18:3 ? | 0.063 g |
| PUFA 20:4 ? | 0.042 g |
| SFA 22:0 M | 0.003 g |
| MUFA 14:1 M | 0.034 g |
| MUFA 16:1 ? | 0.2 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.008 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) M | 0.037 g |
| SFA 17:0 M | 0.06 g |
| SFA 24:0 M | 0.002 g |
| TFA 16:1 t M | 0.018 g |
| TFA 18:1 t M | 0.05 g |
| TFA 18:2 t,t M | 0 g |
| PUFA 18:2 CLAs M | 0.026 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.004 g |
| MUFA 16:1 c M | 0.19 g |
| MUFA 18:1 c M | 2.1 g |
| PUFA 18:2 n-6 c,c M | 0.11 g |
| MUFA 22:1 c M | 0.001 g |
| PUFA 18:3 n-6 c,c,c M | 0.002 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0.015 g |
| Fatty acids, total trans-monoenoic C | 0.069 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0.004 g |
| PUFA 20:3 n-3 M | 0.002 g |
| PUFA 20:3 n-6 M | 0.013 g |
| PUFA 20:4 n-6 M | 0.042 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 13 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units M | 8 IU |
| Vitamin D3 (cholecalciferol) M | 0.2 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (9)
| Water M | 60.5 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 808 kJ |
| Vitamin A, IU ? | 45 IU |
| 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 |
|---|---|---|---|---|
| Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised Cooked | 199 | 33.7 g | 0 g | 6.1 g |
| Veal, sirloin, separable lean only, cooked, braised Cooked | 204 | 34 g | 0 g | 6.5 g |
| Veal, shoulder, blade, separable lean only, cooked, braised Cooked | 198 | 32.7 g | 0 g | 6.5 g |
| Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised Cooked | 193 | 33.8 g | 0 g | 5.4 g |
| Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised Cooked | 196 | 32.5 g | 0 g | 7.4 g |
| Veal, composite of trimmed retail cuts, separable lean only, cooked Cooked | 196 | 31.9 g | 0 g | 6.6 g |
| Game meat, beaver, cooked, roasted Cooked | 212 | 34.9 g | 0 g | 7 g |
| Pork, ground, 96% lean / 4% fat, cooked, pan-broiled Cooked | 185 | 31.7 g | 0.57 g | 6.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked beef?
100 g of cooked beef has 193 kcal. 3 oz (85 g): about 164 kcal.
Is cooked beef high in protein?
Cooked beef contains 33.5 g of protein per 100 g (67% of the 50 g Daily Value), or 28.5 g in 3 oz (85 g). About 69% 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 6.6 g of fat per 100 g, of which 1.9 g is saturated (9% 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 (69% DV), zinc (58% DV), iron (15% DV), copper (14% DV) and Niacin (B3) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef?
100 g contains 33 mg of sodium, 1% of the 2,300 mg Daily Value.
Does beef have the same nutrition cooked and raw?
No. Per 100 g, beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted has 193 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 174715. 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.