Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled: Nutrition Facts
Generic food Cooked Meat
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled contains 160 kcal per 100 g. A typical serving of 1 steak (174 g) provides about 278 kcal.
Roughly 77% of its calories come from protein, with 23% 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 168% of the Daily Value for Vitamin B12, 74% of the Daily Value for selenium and 73% of the Daily Value for zinc.
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 | 160 kcal | |
| Total fat M | 3.9 g | 5% |
| Saturated fat C | 1.3 g | 6% |
| Trans fat C | 0.11 g | |
| Cholesterol M | 78 mg | 26% |
| Sodium M | 52 mg | 2% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 29.2 g | 58% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E I | 0.19 mg | 1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) M | 0.065 mg | 5% |
| Riboflavin (B2) M | 0.21 mg | 16% |
| Niacin (B3) M | 6 mg | 37% |
| Pantothenic acid (B5) M | 0.86 mg | 17% |
| Vitamin B6 M | 0.52 mg | 31% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 M | 4 µg | 168% |
| Choline ? | 102 mg | 19% |
| Calcium M | 5 mg | 0.4% |
| Iron M | 3 mg | 17% |
| Magnesium M | 27 mg | 6% |
| Phosphorus M | 245 mg | 20% |
| Potassium M | 365 mg | 8% |
| Zinc M | 8.1 mg | 73% |
| Copper M | 0.14 mg | 16% |
| Manganese M | 0.019 mg | 0.8% |
| Selenium M | 40.8 µg | 74% |
% 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 77%
- Fat 23%
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
- Protein29.2 gin the top quarter of beef products (median 24.2 g)
- Fat3.9 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat1.3 gin the lowest quarter of beef products (median 3.5 g)
- Sodium52 mgin the lowest quarter of beef products (median 61 mg)
- Protein per 100 kcal18.3 gprotein density, useful for comparing foods with different calorie levels
- Water66.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 0.26 g |
Amino acids (19)
| Tryptophan M | 0.19 g |
|---|---|
| Threonine M | 1.2 g |
| Isoleucine M | 1.3 g |
| Leucine M | 2.3 g |
| Lysine M | 2.5 g |
| Methionine M | 0.76 g |
| Cystine M | 0.38 g |
| Phenylalanine M | 1.2 g |
| Tyrosine M | 0.93 g |
| Valine M | 1.5 g |
| Arginine M | 1.9 g |
| Histidine M | 0.93 g |
| Alanine M | 1.8 g |
| Aspartic acid M | 2.7 g |
| Glutamic acid M | 4.4 g |
| Glycine M | 1.8 g |
| Proline M | 1.4 g |
| Serine M | 1.2 g |
| Hydroxyproline M | 0.31 g |
Individual fatty acids (32)
| ALA (omega-3, 18:3 n-3) M | 0.007 g |
|---|---|
| Linoleic acid (omega-6, 18:2) ? | 0.21 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.083 g |
| SFA 16:0 M | 0.74 g |
| SFA 18:0 M | 0.39 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 1.3 g |
| PUFA 18:3 ? | 0.007 g |
| PUFA 20:4 M | 0.04 g |
| SFA 22:0 M | 0.014 g |
| MUFA 14:1 M | 0.022 g |
| MUFA 16:1 M | 0.1 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.005 g |
| SFA 15:0 M | 0.013 g |
| SFA 17:0 M | 0.032 g |
| TFA 18:1 t M | 0.088 g |
| TFA 18:2 t,t M | 0.026 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 1.2 g |
| PUFA 18:2 n-6 c,c M | 0.18 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| Fatty acids, total trans-monoenoic C | 0.088 g |
| Fatty acids, total trans-polyenoic C | 0.026 g |
| MUFA 15:1 M | 0 g |
Carotenoids (13)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 0 µg |
| Carotene, alpha Z | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta I | 0.01 mg |
| Tocopherol, gamma I | 0.02 mg |
| Tocopherol, delta I | 0.01 mg |
| Tocotrienol, alpha I | 0 mg |
| Tocotrienol, beta I | 0 mg |
| Tocotrienol, gamma I | 0 mg |
| Tocotrienol, delta I | 0 mg |
Other components (14)
| Water M | 66.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 670 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) I | 1.7 µg |
| Vitamin K (Dihydrophylloquinone) I | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food I | 8 µg |
| Betaine M | 6.9 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 |
|---|---|---|---|---|
| Veal, foreshank, osso buco, separable lean only, cooked, braised Cooked | 157 | 29.1 g | 0 g | 4.5 g |
| Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted Cooked | 156 | 29 g | 0 g | 4.5 g |
| Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted Cooked | 157 | 29 g | 0 g | 4.6 g |
| Veal, loin, chop, separable lean only, cooked, grilled Cooked | 159 | 29.8 g | 0.07 g | 4.4 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised Cooked | 163 | 28.8 g | 0 g | 4.5 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled Cooked | 161 | 28.6 g | 0 g | 4.4 g |
| Game meat, caribou, cooked, roasted Cooked | 167 | 29.8 g | 0 g | 4.4 g |
| Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked | 165 | 28.9 g | 0 g | 4.6 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 160 kcal. 1 steak (174 g): about 278 kcal. 3 oz (85 g): about 136 kcal.
Is cooked beef high in protein?
Cooked beef contains 29.2 g of protein per 100 g (58% of the 50 g Daily Value), or 50.9 g in 1 steak (174 g). About 77% 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 3.9 g of fat per 100 g, of which 1.3 g is saturated (6% 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 (168% DV), selenium (74% DV), zinc (73% DV), Niacin (B3) (37% DV) and Vitamin B6 (31% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef?
100 g contains 52 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, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled has 160 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 172121. 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.