Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled: Nutrition Facts
Generic food Cooked Meat
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled contains 169 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 144 kcal.
Roughly 71% of its calories come from protein, with 29% 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 151% of the Daily Value for Vitamin B12, 77% of the Daily Value for zinc and 57% 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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 169 kcal | |
| Total fat M | 5.2 g | 7% |
| Saturated fat C | 2.2 g | 11% |
| Trans fat C | 0.35 g | |
| Cholesterol M | 83 mg | 28% |
| Sodium M | 68 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 28.7 g | 57% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E M | 0.07 mg | 0.5% |
| Vitamin K M | 1.6 µg | 1% |
| Thiamin (B1) M | 0.1 mg | 8% |
| Riboflavin (B2) M | 0.24 mg | 18% |
| Niacin (B3) M | 5.4 mg | 34% |
| Pantothenic acid (B5) M | 0.84 mg | 17% |
| Vitamin B6 M | 0.67 mg | 40% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 M | 3.6 µg | 151% |
| Choline M | 91.5 mg | 17% |
| Calcium M | 12 mg | 0.9% |
| Iron M | 2.9 mg | 16% |
| Magnesium M | 25 mg | 6% |
| Phosphorus M | 249 mg | 20% |
| Potassium M | 371 mg | 8% |
| Zinc M | 8.4 mg | 77% |
| Copper M | 0.1 mg | 11% |
| Manganese M | 0.014 mg | 0.6% |
| Selenium M | 31.2 µg | 57% |
% 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 71%
- Fat 29%
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
- Protein28.7 gin the top quarter of beef products (median 24.2 g)
- Fat5.2 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat2.2 gin the lowest quarter of beef products (median 3.5 g)
- Sodium68 mgin the top quarter of beef products (median 61 mg)
- Protein per 100 kcal17 gprotein density, useful for comparing foods with different calorie levels
- Water65.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.6 g |
|---|---|
| Polyunsaturated fat C | 0.31 g |
Amino acids (19)
| Tryptophan M | 0.33 g |
|---|---|
| Threonine M | 1.3 g |
| Isoleucine M | 1.3 g |
| Leucine M | 2.4 g |
| Lysine M | 2.6 g |
| Methionine M | 0.84 g |
| Cystine M | 0.31 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 1 g |
| Valine M | 1.3 g |
| Arginine M | 1.9 g |
| Histidine M | 0.95 g |
| Alanine M | 1.7 g |
| Aspartic acid M | 2.6 g |
| Glutamic acid M | 4.7 g |
| Glycine M | 1.3 g |
| Proline M | 1.2 g |
| Serine M | 1.1 g |
| Hydroxyproline I | 0.14 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) M | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.001 g |
| ALA (omega-3, 18:3 n-3) M | 0.009 g |
| Linoleic acid (omega-6, 18:2) ? | 0.26 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.15 g |
| SFA 16:0 M | 1.2 g |
| SFA 18:0 M | 0.79 g |
| SFA 20:0 M | 0.002 g |
| MUFA 18:1 ? | 2.4 g |
| PUFA 18:3 ? | 0.009 g |
| PUFA 20:4 M | 0.032 g |
| MUFA 14:1 M | 0.029 g |
| MUFA 16:1 M | 0.17 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.004 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 17:0 M | 0.065 g |
| SFA 24:0 M | 0.005 g |
| TFA 18:1 t M | 0.35 g |
| PUFA 18:2 CLAs M | 0.021 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 2 g |
| PUFA 18:2 n-6 c,c M | 0.24 g |
| MUFA 17:1 M | 0.045 g |
| Fatty acids, total trans-monoenoic C | 0.35 g |
| MUFA 18:1-11 t (18:1t n-7) M | 0.24 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 2 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 4 IU |
| Vitamin D3 (cholecalciferol) I | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 65.2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 708 kJ |
| Vitamin A, IU C | 6 IU |
| Folic acid I | 0 µg |
| Folate, food I | 7 µg |
| Betaine M | 13.7 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 |
|---|---|---|---|---|
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled Cooked | 169 | 29 g | 0 g | 5 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised Cooked | 171 | 28.4 g | 0 g | 5.5 g |
| Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked | 165 | 28.9 g | 0 g | 4.6 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled Cooked | 170 | 28.2 g | 0 g | 5.5 g |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled Cooked | 174 | 29.3 g | 0 g | 5.5 g |
| Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted Cooked | 175 | 28.7 g | 0 g | 5.8 g |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised Cooked | 163 | 28.8 g | 0 g | 4.5 g |
| Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled Cooked | 162 | 28.5 g | 0 g | 4.5 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 169 kcal. 3 oz (85 g): about 144 kcal.
Is cooked beef high in protein?
Cooked beef contains 28.7 g of protein per 100 g (57% of the 50 g Daily Value), or 24.4 g in 3 oz (85 g). About 71% 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 5.2 g of fat per 100 g, of which 2.2 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 (151% DV), zinc (77% DV), selenium (57% DV), Vitamin B6 (40% DV) and Niacin (B3) (34% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef?
100 g contains 68 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, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled has 169 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 168732. 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.