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Beef, New Zealand, imported, rump centre, separable lean and fat, cooked, fast fried: Nutrition Facts

Generic food Cooked Meat

Beef, New Zealand, imported, rump centre, separable lean and fat, cooked, fast fried contains 192 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 163 kcal.

Roughly 63% of its calories come from protein, with 37% 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 92% of the Daily Value for Vitamin B12, 37% of the Daily Value for zinc and 24% of the Daily Value for Niacin (B3).

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.

192kcal per 100 g
30 gprotein
0 gcarbohydrates
8 gfat
163kcal in 3 oz (85 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 192 kcal
Total fat C 8 g 10%
Saturated fat C 2.8 g 14%
Trans fat C 0.17 g
Cholesterol C 78 mg 26%
Sodium C 55 mg 2%
Total carbohydrates C 0 g 0%
Dietary fiber C 0 g 0%
Total sugars C 0 g
Protein C 30 g 60%
Vitamin A C 12 µg1%
Vitamin C C 0 mg0%
Vitamin D C 0.2 µg1%
Vitamin E C 0.56 mg4%
Thiamin (B1) C 0.081 mg7%
Riboflavin (B2) C 0.2 mg15%
Niacin (B3) C 3.9 mg24%
Pantothenic acid (B5) C 0.77 mg15%
Vitamin B6 C 0.27 mg16%
Vitamin B12 C 2.2 µg92%
Calcium C 5 mg0.4%
Iron C 3 mg16%
Magnesium C 29 mg7%
Phosphorus C 253 mg20%
Potassium C 425 mg9%
Zinc C 4.1 mg37%
Copper C 0.14 mg16%
Manganese C 0.012 mg0.5%
Selenium C 1.9 µg3%

% 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: 63%Fat: 37%192kcal / 100 g
  • Protein 63%
  • Fat 37%

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 B1292%Zinc37%Niacin (B3)24%Phosphorus20%Iron16%Vitamin B616%Copper16%Pantothenic acid (B5)15%Riboflavin (B2)15%Potassium9%

Nutritional insights

  • Protein30 gin the top quarter of beef products (median 24.2 g)
  • Fat8 gbelow the median for beef products (median 9.3 g)
  • Saturated fat2.8 gbelow the median for beef products (median 3.5 g)
  • Sodium55 mgbelow the median for beef products (median 61 mg)
  • Protein per 100 kcal15.6 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 C2.8 g
Polyunsaturated fat C0.41 g
Amino acids (16)
Tryptophan C0.31 g
Threonine C1.1 g
Isoleucine C1.2 g
Leucine C2.3 g
Lysine C2.4 g
Methionine C0.99 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 C1.1 g
Individual fatty acids (44)
EPA (omega-3, 20:5 n-3) C0.025 g
DHA (omega-3, 22:6 n-3) C0.003 g
ALA (omega-3, 18:3 n-3) C0.085 g
Linoleic acid (omega-6, 18:2) C0.19 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0.002 g
SFA 12:0 C0.003 g
SFA 14:0 C0.13 g
SFA 16:0 C1.5 g
SFA 18:0 C1 g
SFA 20:0 C0.008 g
MUFA 18:1 C2.5 g
PUFA 18:3 C0.09 g
PUFA 20:4 C0.037 g
SFA 22:0 C0.003 g
MUFA 14:1 C0.027 g
MUFA 16:1 C0.2 g
PUFA 18:4 C0 g
MUFA 20:1 C0.01 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0.03 g
SFA 17:0 C0.1 g
SFA 24:0 C0.002 g
TFA 16:1 t C0.029 g
TFA 18:1 t C0.14 g
TFA 18:2 t,t C0 g
PUFA 18:2 CLAs C0.045 g
MUFA 24:1 c C0 g
PUFA 20:2 n-6 c,c C0.004 g
MUFA 16:1 c C0.17 g
MUFA 18:1 c C2.4 g
PUFA 18:2 n-6 c,c C0.15 g
MUFA 22:1 c C0 g
PUFA 18:3 n-6 c,c,c C0.005 g
MUFA 17:1 C0 g
PUFA 20:3 C0.016 g
Fatty acids, total trans-monoenoic C0.17 g
Fatty acids, total trans-polyenoic C0 g
MUFA 15:1 C0.005 g
PUFA 20:3 n-3 C0.003 g
PUFA 20:3 n-6 C0.012 g
PUFA 20:4 n-6 C0.037 g
Carotenoids (8)
Beta-carotene C0 µg
Lycopene C0 µg
Lutein + zeaxanthin C0 µg
Retinol C12 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units C7 IU
Vitamin D3 (cholecalciferol) C0.2 µg
Cryptoxanthin, beta C0 µg
Other components (9)
Water C61.5 g
Alcohol C0 g
Caffeine C0 mg
Ash C1.4 g
Theobromine C0 mg
Energy C802 kJ
Vitamin A, IU C38 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
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised Cooked 200 30.2 g 0 g 7.9 g
Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled Cooked 201 29.9 g 0 g 8.1 g
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried Cooked 195 29.6 g 0 g 7.7 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, sirloin (roasts), boneless, separable lean and fat, cooked, roasted Cooked 192 29.6 g 0 g 7.3 g
Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled Cooked 199 29.3 g 0 g 8.2 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, braised Cooked 200 29.2 g 0 g 8.3 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 174748. 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 192 kcal. 3 oz (85 g): about 163 kcal.

Is cooked beef high in protein?

Cooked beef contains 30 g of protein per 100 g (60% of the 50 g Daily Value), or 25.5 g in 3 oz (85 g). About 63% 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 g of fat per 100 g, of which 2.8 g is saturated (14% 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 (92% DV), zinc (37% DV), Niacin (B3) (24% DV), phosphorus (20% DV) and iron (16% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 55 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, New Zealand, imported, rump centre, separable lean and fat, cooked, fast fried has 192 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.