Calories in Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw
Generic food Raw Meat
Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw contains 309 kcal per 100 g. A typical serving of 1 steak (56 g) provides about 173 kcal.
Roughly 79% of its calories come from fat, with 21% from protein and 0% from carbohydrates (estimated with general energy factors).
That is more 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 113% of the Daily Value for Vitamin B12, 33% of the Daily Value for zinc and 29% of the Daily Value for Niacin (B3).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are 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 I | 309 kcal | |
| Total fat M | 27 g | 35% |
| Saturated fat M | 11.5 g | 58% |
| Cholesterol M | 71 mg | 24% |
| Sodium M | 68 mg | 3% |
| Total carbohydrates I | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 16.5 g | 33% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.4 µg | 2% |
| Vitamin E C | 0.21 mg | 1% |
| Vitamin K I | 1.7 µg | 1% |
| Thiamin (B1) I | 0.039 mg | 3% |
| Riboflavin (B2) I | 0.15 mg | 12% |
| Niacin (B3) I | 4.6 mg | 29% |
| Pantothenic acid (B5) I | 0.35 mg | 7% |
| Vitamin B6 I | 0.25 mg | 14% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 I | 2.7 µg | 113% |
| Choline I | 68.9 mg | 13% |
| Calcium M | 12 mg | 0.9% |
| Iron M | 1.9 mg | 10% |
| Magnesium I | 16 mg | 4% |
| Phosphorus I | 133 mg | 11% |
| Potassium I | 233 mg | 5% |
| Zinc I | 3.6 mg | 33% |
| Copper I | 0.063 mg | 7% |
| Manganese I | 0.017 mg | 0.7% |
| Selenium I | 13 µg | 24% |
% 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 21%
- Fat 79%
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
- Protein16.5 gin the lowest quarter of beef products (median 24.2 g)
- Fat27 gin the top quarter of beef products (median 9.3 g)
- Saturated fat11.5 gin the top quarter of beef products (median 3.5 g)
- Sodium68 mgin the top quarter of beef products (median 61 mg)
- Protein per 100 kcal5.3 gprotein density, useful for comparing foods with different calorie levels
- Water56 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 11 g |
|---|---|
| Polyunsaturated fat M | 0.49 g |
Amino acids (18)
| Tryptophan M | 0.21 g |
|---|---|
| Threonine M | 0.7 g |
| Isoleucine M | 0.72 g |
| Leucine M | 1.3 g |
| Lysine M | 1.4 g |
| Methionine M | 0.39 g |
| Cystine M | 0.16 g |
| Phenylalanine M | 0.64 g |
| Tyrosine M | 0.52 g |
| Valine M | 0.81 g |
| Arginine M | 1.1 g |
| Histidine M | 0.53 g |
| Alanine M | 1.1 g |
| Aspartic acid M | 1.5 g |
| Glutamic acid M | 2.6 g |
| Glycine M | 1.2 g |
| Proline M | 0.85 g |
| Serine M | 0.65 g |
Individual fatty acids (25)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.37 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.82 g |
| SFA 16:0 M | 6.3 g |
| SFA 18:0 M | 3.9 g |
| SFA 20:0 M | 0.033 g |
| MUFA 18:1 M | 9.7 g |
| PUFA 18:3 M | 0.12 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0.21 g |
| MUFA 16:1 M | 0.98 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.14 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
| SFA 15:0 M | 0.14 g |
| SFA 17:0 M | 0.3 g |
| SFA 24:0 M | 0 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 15 IU |
| Vitamin D3 (cholecalciferol) I | 0.4 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 56 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.8 g |
| Theobromine Z | 0 mg |
| Energy I | 1,293 kJ |
| Vitamin A, IU M | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food I | 7 µg |
| Betaine I | 10.1 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 |
|---|---|---|---|---|
| Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, raw Raw | 310 | 16.3 g | 0 g | 26.6 g |
| Lamb, New Zealand, imported, loin chop, separable lean and fat, raw Raw | 298 | 15.4 g | 0.22 g | 26.2 g |
| Pork, fresh, variety meats and by-products, mechanically separated, raw Raw | 304 | 15 g | 0 g | 26.5 g |
| Ground lamb, raw Raw | 282 | 16.6 g | 0 g | 23.4 g |
| Pork sausage, link/patty, unprepared Raw | 288 | 15.4 g | 0.93 g | 24.8 g |
| Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw Raw | 337 | 16.2 g | 0.27 g | 30.1 g |
| Bockwurst, pork, veal, raw Raw | 301 | 14 g | 3 g | 25.9 g |
| Sausage, pork, chorizo, link or ground, raw Raw | 296 | 13.6 g | 3.8 g | 25.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw beef?
100 g of raw beef has 309 kcal. 1 steak (56 g): about 173 kcal. 4 oz (113 g): about 349 kcal. 1 package (396 g): about 1,224 kcal.
Is raw beef high in protein?
Raw beef contains 16.5 g of protein per 100 g (33% of the 50 g Daily Value), or 9.2 g in 1 steak (56 g). About 21% of its calories come from protein. Compared with other beef products, that is in the lowest quarter (median 24.2 g).
How many carbs are in raw beef?
Raw 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 raw beef?
Raw beef contains 27 g of fat per 100 g, of which 11.5 g is saturated (58% of the Daily Value).
What vitamins and minerals does raw beef contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (113% DV), zinc (33% DV), Niacin (B3) (29% DV), selenium (24% DV) and Vitamin B6 (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw beef?
100 g contains 68 mg of sodium, 3% of the 2,300 mg Daily Value.
Does beef have the same nutrition raw and cooked?
No. Per 100 g, beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw has 309 kcal, while beef, retail cuts, separable fat, cooked has 680 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 170600. 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.