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Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered: Nutrition Facts

Generic food Cooked Meat

Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered contains 201 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (170 g) provides about 342 kcal.

Roughly 70% of its calories come from protein, with 30% 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 158% of the Daily Value for Vitamin B12, 95% of the Daily Value for zinc and 55% of the Daily Value for selenium.

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.

201kcal per 100 g
33.7 gprotein
0 gcarbohydrates
6.4 gfat
342kcal in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (170 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 201 kcal
Total fat ? 6.4 g 8%
Saturated fat ? 2.3 g 11%
Cholesterol ? 78 mg 26%
Sodium ? 64 mg 3%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars not reported
Protein ? 33.7 g 67%
Vitamin A ? 0 µg0%
Vitamin C Z 0 mg0%
Thiamin (B1) ? 0.14 mg12%
Riboflavin (B2) ? 0.21 mg16%
Niacin (B3) ? 5.9 mg37%
Pantothenic acid (B5) ? 0.41 mg8%
Vitamin B6 ? 0.37 mg22%
Folate (B9) C 10 µg3%
Vitamin B12 ? 3.8 µg158%
Calcium ? 32 mg2%
Iron ? 3.9 mg21%
Magnesium ? 30 mg7%
Phosphorus ? 263 mg21%
Potassium ? 447 mg10%
Zinc ? 10.5 mg95%
Copper ? 0.17 mg19%
Manganese ? 0.02 mg0.9%
Selenium C 30 µg55%

% 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: 70%Fat: 30%201kcal / 100 g
  • Protein 70%
  • Fat 30%

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 B12158%Zinc95%Selenium55%Niacin (B3)37%Vitamin B622%Iron21%Phosphorus21%Copper19%Riboflavin (B2)16%Thiamin (B1)12%

Nutritional insights

  • Protein33.7 gin the top quarter of beef products (median 24.2 g)
  • Fat6.4 gbelow the median for beef products (median 9.3 g)
  • Saturated fat2.3 gbelow the median for beef products (median 3.5 g)
  • Sodium64 mgabove the median for beef products (median 61 mg)
  • Protein per 100 kcal16.8 gprotein density, useful for comparing foods with different calorie levels
  • Water58.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?2.9 g
Polyunsaturated fat ?0.21 g
Amino acids (18)
Tryptophan ?0.38 g
Threonine ?1.5 g
Isoleucine ?1.5 g
Leucine ?2.7 g
Lysine ?2.8 g
Methionine ?0.86 g
Cystine ?0.38 g
Phenylalanine ?1.3 g
Tyrosine ?1.1 g
Valine ?1.6 g
Arginine ?2.1 g
Histidine ?1.2 g
Alanine ?2 g
Aspartic acid ?3.1 g
Glutamic acid ?5.1 g
Glycine ?1.8 g
Proline ?1.5 g
Serine ?1.3 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Linoleic acid (omega-6, 18:2) ?0.17 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0.01 g
SFA 14:0 ?0.18 g
SFA 16:0 ?1.4 g
SFA 18:0 ?0.61 g
MUFA 18:1 ?2.4 g
PUFA 18:3 ?0.01 g
PUFA 20:4 ?0.03 g
MUFA 16:1 ?0.31 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0.01 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (1)
Retinol ?0 µg
Other components (6)
Water ?58.2 g
Ash ?2.4 g
Energy ?841 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food ?10 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
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
Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised Cooked 193 33.8 g 0 g 5.4 g
Veal, shoulder, blade, separable lean only, cooked, braised Cooked 198 32.7 g 0 g 6.5 g
Game meat, beaver, cooked, roasted Cooked 212 34.9 g 0 g 7 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
Veal, rib, separable lean only, cooked, braised Cooked 218 34.4 g 0 g 7.8 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 169442. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (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 201 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (170 g): about 342 kcal. 3 oz (85 g): about 171 kcal.

Is cooked beef high in protein?

Cooked beef contains 33.7 g of protein per 100 g (67% of the 50 g Daily Value), or 57.3 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (170 g). About 70% 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.

How much fat is in cooked beef?

Cooked beef contains 6.4 g of fat per 100 g, of which 2.3 g is saturated (11% 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 (158% DV), zinc (95% DV), selenium (55% DV), Niacin (B3) (37% DV) and Vitamin B6 (22% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 64 mg of sodium, 3% of the 2,300 mg Daily Value.

Does beef have the same nutrition cooked and raw?

No. Per 100 g, beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered has 201 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.