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Beef, New Zealand, imported, oyster blade, separable lean and fat, cooked, braised: Nutrition Facts

Generic food Cooked Meat

Beef, New Zealand, imported, oyster blade, separable lean and fat, cooked, braised contains 197 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 167 kcal.

Roughly 60% of its calories come from protein, with 40% 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 77% of the Daily Value for Vitamin B12, 48% 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.

197kcal per 100 g
29.8 gprotein
0 gcarbohydrates
8.7 gfat
167kcal in 3 oz (85 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 197 kcal
Total fat C 8.7 g 11%
Saturated fat C 3 g 15%
Trans fat C 0.13 g
Cholesterol C 87 mg 29%
Sodium C 25 mg 1%
Total carbohydrates C 0 g 0%
Dietary fiber C 0 g 0%
Total sugars C 0 g
Protein C 29.8 g 60%
Vitamin A C 10 µg1%
Vitamin C C 0 mg0%
Vitamin D C 0.2 µg1%
Vitamin E C 0.75 mg5%
Thiamin (B1) C 0.023 mg2%
Riboflavin (B2) C 0.15 mg11%
Niacin (B3) C 1.6 mg10%
Pantothenic acid (B5) C 0 mg0%
Vitamin B6 C 0.099 mg6%
Vitamin B12 C 1.9 µg77%
Calcium C 5 mg0.4%
Iron C 2.8 mg15%
Magnesium C 17 mg4%
Phosphorus C 144 mg12%
Potassium C 151 mg3%
Zinc C 5.3 mg48%
Copper C 0.09 mg10%
Manganese C 0.011 mg0.5%
Selenium C 2 µg4%

% 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: 60%Fat: 40%197kcal / 100 g
  • Protein 60%
  • Fat 40%

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

Vitamin B1277%Zinc48%Iron15%Phosphorus12%Riboflavin (B2)11%Niacin (B3)10%Copper10%Vitamin B66%Vitamin E5%Magnesium4%

Nutritional insights

  • Protein29.8 gin the top quarter of beef products (median 24.2 g)
  • Fat8.7 gbelow the median for beef products (median 9.3 g)
  • Saturated fat3 gbelow the median for beef products (median 3.5 g)
  • Sodium25 mgin the lowest quarter of beef products (median 61 mg)
  • Protein per 100 kcal15.1 gprotein density, useful for comparing foods with different calorie levels
  • Water62.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C3.1 g
Polyunsaturated fat C0.35 g
Amino acids (16)
Tryptophan C0.31 g
Threonine C1.1 g
Isoleucine C1.2 g
Leucine C2.2 g
Lysine C2.4 g
Methionine C0.98 g
Phenylalanine C1.2 g
Tyrosine C1 g
Valine C1.3 g
Arginine C2 g
Histidine C1.1 g
Alanine C1.6 g
Glutamic acid C4.2 g
Glycine C1.6 g
Proline C0.96 g
Serine C1 g
Individual fatty acids (44)
EPA (omega-3, 20:5 n-3) C0.021 g
DHA (omega-3, 22:6 n-3) C0.004 g
ALA (omega-3, 18:3 n-3) C0.076 g
Linoleic acid (omega-6, 18:2) C0.15 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0.004 g
SFA 12:0 C0.005 g
SFA 14:0 C0.16 g
SFA 16:0 C1.6 g
SFA 18:0 C1.1 g
SFA 20:0 C0.007 g
MUFA 18:1 C2.8 g
PUFA 18:3 C0.078 g
PUFA 20:4 C0.034 g
SFA 22:0 C0.003 g
MUFA 14:1 C0.043 g
MUFA 16:1 C0.24 g
PUFA 18:4 C0 g
MUFA 20:1 C0.011 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0.035 g
SFA 17:0 C0.11 g
SFA 24:0 C0.002 g
TFA 16:1 t C0.03 g
TFA 18:1 t C0.095 g
TFA 18:2 t,t C0 g
PUFA 18:2 CLAs C0.035 g
MUFA 24:1 c C0 g
PUFA 20:2 n-6 c,c C0.003 g
MUFA 16:1 c C0.21 g
MUFA 18:1 c C2.7 g
PUFA 18:2 n-6 c,c C0.12 g
MUFA 22:1 c C0 g
PUFA 18:3 n-6 c,c,c C0.003 g
MUFA 17:1 C0 g
PUFA 20:3 C0.016 g
Fatty acids, total trans-monoenoic C0.13 g
Fatty acids, total trans-polyenoic C0 g
MUFA 15:1 C0.003 g
PUFA 20:3 n-3 C0.003 g
PUFA 20:3 n-6 C0.012 g
PUFA 20:4 n-6 C0.034 g
Carotenoids (8)
Beta-carotene C0 µg
Lycopene C0 µg
Lutein + zeaxanthin C0 µg
Retinol C10 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units C10 IU
Vitamin D3 (cholecalciferol) C0.2 µg
Cryptoxanthin, beta C0 µg
Other components (9)
Water C62.2 g
Alcohol C0 g
Caffeine C0 mg
Ash C0.63 g
Theobromine C0 mg
Energy C826 kJ
Vitamin A, IU C35 IU
Vitamin E, added C0 mg
Vitamin B-12, added C0 µg

Other forms of Beef

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Beef, bologna, reduced sodium 310 11.7 g 2 g 28.4 g
Beef, retail cuts, separable fat, raw Raw 674 8.2 g 0 g 70.9 g
Beef, retail cuts, separable fat, cooked Cooked 680 10.7 g 0 g 70.3 g
Beef, brisket, whole, separable lean only, all grades, raw Raw 157 20.7 g 0.6 g 7.4 g
Beef, grass-fed, ground, raw Raw 198 19.4 g 0 g 12.7 g
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw Raw 149 21.7 g 0 g 6.3 g
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised Cooked 237 28 g 0 g 13 g
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled Cooked 194 27.8 g 0 g 8.3 g
Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, raw Raw 274 17.5 g 0 g 22.1 g
Beef, rib, shortribs, separable lean and fat, choice, cooked, braised Cooked 471 21.6 g 0 g 42 g
Beef, rib, shortribs, separable lean only, choice, raw Raw 175 19.1 g 0.4 g 10.2 g
Beef, rib, shortribs, separable lean only, choice, cooked, braised Cooked 295 30.8 g 0 g 18.1 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked Cooked 206 29.6 g 0 g 8.9 g
Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled Cooked 201 29.9 g 0 g 8.1 g
Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled Cooked 199 29.3 g 0 g 8.2 g
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised Cooked 200 29.2 g 0 g 8.3 g
Game meat, rabbit, domesticated, composite of cuts, cooked, stewed Cooked 206 30.4 g 0 g 8.4 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
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised Cooked 200 30.2 g 0 g 7.9 g
Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, braised Cooked 204 29.5 g 0 g 9.5 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 173106. 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.

Frequently asked questions

How many calories are in cooked beef?

100 g of cooked beef has 197 kcal. 3 oz (85 g): about 167 kcal.

Is cooked beef high in protein?

Cooked beef contains 29.8 g of protein per 100 g (60% of the 50 g Daily Value), or 25.3 g in 3 oz (85 g). About 60% 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 8.7 g of fat per 100 g, of which 3 g is saturated (15% 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 (77% DV), zinc (48% DV), iron (15% DV), phosphorus (12% DV) and Riboflavin (B2) (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 25 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, oyster blade, separable lean and fat, cooked, braised has 197 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.