Calories in Beef, steak, country fried
Generic food Cooked Meat
Beef, steak, country fried contains 306 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 61 kcal.
Roughly 63% of its calories come from fat, with 27% from protein and 11% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in beef, excludes ground on FoodFactly, where the median is 241 kcal per 100 g across 34 foods.
100 g provides 46% of the Daily Value for Vitamin B12, 40% of the Daily Value for selenium and 35% 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 the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 306 kcal | |
| Total fat C | 21 g | 27% |
| Saturated fat C | 5.9 g | 30% |
| Cholesterol C | 66 mg | 22% |
| Sodium C | 432 mg | 19% |
| Total carbohydrates C | 7.9 g | 3% |
| Dietary fiber C | 0.3 g | 1% |
| Total sugars C | 0.13 g | |
| Protein C | 19.9 g | 40% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 2 mg | 14% |
| Vitamin K C | 10.2 µg | 8% |
| Thiamin (B1) C | 0.15 mg | 12% |
| Riboflavin (B2) C | 0.14 mg | 11% |
| Niacin (B3) C | 5.7 mg | 35% |
| Vitamin B6 C | 0.4 mg | 23% |
| Folate (B9) C | 31 µg | 8% |
| Vitamin B12 C | 1.1 µg | 46% |
| Choline C | 75.5 mg | 14% |
| Calcium C | 23 mg | 2% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 19 mg | 5% |
| Phosphorus C | 159 mg | 13% |
| Potassium C | 247 mg | 5% |
| Zinc C | 3.4 mg | 31% |
| Copper C | 0.074 mg | 8% |
| Selenium C | 22.2 µg | 40% |
% 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 27%
- Carbohydrates 11%
- Fat 63%
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
- Protein19.9 gin the lowest quarter of beef, excludes ground (median 27.1 g)
- Fiber0.3 gin the top quarter of beef, excludes ground (median 0 g)
- Sugars0.13 gin the top quarter of beef, excludes ground (median 0 g)
- Fat21 gin the top quarter of beef, excludes ground (median 14 g)
- Saturated fat5.9 gabove the median for beef, excludes ground (median 5.5 g)
- Sodium432 mgin the top quarter of beef, excludes ground (median 368 mg)
- Protein per 100 kcal6.5 gprotein density, useful for comparing foods with different calorie levels
- Water49.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8.8 g |
|---|---|
| Polyunsaturated fat C | 4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 3.4 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.03 g |
| SFA 12:0 C | 0.027 g |
| SFA 14:0 C | 0.36 g |
| SFA 16:0 C | 3.7 g |
| SFA 18:0 C | 1.7 g |
| MUFA 18:1 C | 8.2 g |
| PUFA 18:3 C | 0.5 g |
| PUFA 20:4 C | 0.027 g |
| MUFA 16:1 C | 0.48 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.077 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 7 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 49.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 13 µg |
| Folate, food C | 9 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, cured, shoulder, arm picnic, separable lean and fat, roasted Cooked | 280 | 20.4 g | 0 g | 21.4 g |
| Lamb, New Zealand, imported, loin saddle, separable lean and fat, cooked, fast roasted Cooked | 274 | 21.1 g | 0.1 g | 21 g |
| Pork sausage, link/patty, reduced fat, cooked, pan-fried Cooked | 267 | 20.9 g | 0.15 g | 20.3 g |
| Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, cooked, slow roasted Cooked | 287 | 21.5 g | 0.05 g | 22.3 g |
| Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, cooked, broiled Cooked | 291 | 21.7 g | 0 g | 22 g |
| Lamb, variety meats and by-products, tongue, cooked, braised Cooked | 275 | 21.6 g | 0 g | 20.3 g |
| Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered Cooked | 272 | 17.5 g | 0.86 g | 22 g |
| Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted Cooked | 294 | 20.9 g | 0.03 g | 23.4 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 306 kcal. 1 oz yields (20 g): about 61 kcal. 1 cubic inch (17 g): about 52 kcal. 1 piece/slice, any size (30 g): about 92 kcal.
Is cooked beef high in protein?
Cooked beef contains 19.9 g of protein per 100 g (40% of the 50 g Daily Value), or 4 g in 1 oz yields (20 g). About 27% of its calories come from protein. Compared with other beef, excludes ground, that is in the lowest quarter (median 27.1 g).
How many carbs are in cooked beef?
Cooked beef has 7.9 g of total carbohydrates per 100 g, including 0.3 g of fiber and 0.13 g of sugars.
How much fat is in cooked beef?
Cooked beef contains 21 g of fat per 100 g, of which 5.9 g is saturated (30% 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 (46% DV), selenium (40% DV), Niacin (B3) (35% DV), zinc (31% DV) and Vitamin B6 (23% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beef?
100 g contains 432 mg of sodium, 19% of the 2,300 mg Daily Value.
Does beef have the same nutrition cooked and raw?
No. Per 100 g, beef, steak, country fried has 306 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2705842. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.