Beef, steak, cube: Nutrition Facts
Generic food Meat
Beef, steak, cube contains 187 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 37 kcal.
Roughly 64% of its calories come from protein, with 36% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less 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 91% of the Daily Value for Vitamin B12, 54% of the Daily Value for Niacin (B3) and 54% of the Daily Value for selenium.
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 | 187 kcal | |
| Total fat C | 7.1 g | 9% |
| Saturated fat C | 2.1 g | 11% |
| Cholesterol C | 83 mg | 28% |
| Sodium C | 379 mg | 16% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 28.8 g | 58% |
| Vitamin A C | 5 µg | 0.6% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.87 mg | 6% |
| Vitamin K C | 4.3 µg | 4% |
| Thiamin (B1) C | 0.085 mg | 7% |
| Riboflavin (B2) C | 0.31 mg | 24% |
| Niacin (B3) C | 8.6 mg | 54% |
| Vitamin B6 C | 0.85 mg | 50% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 C | 2.2 µg | 91% |
| Choline C | 86.4 mg | 16% |
| Calcium C | 18 mg | 1% |
| Iron C | 3.1 mg | 17% |
| Magnesium C | 16 mg | 4% |
| Phosphorus C | 294 mg | 24% |
| Potassium C | 417 mg | 9% |
| Zinc C | 4.9 mg | 45% |
| Copper C | 0.064 mg | 7% |
| Selenium C | 29.5 µg | 54% |
% 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 64%
- Fat 36%
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
- Protein28.8 gin the top quarter of beef, excludes ground (median 27.1 g)
- Fat7.1 gin the lowest quarter of beef, excludes ground (median 14 g)
- Saturated fat2.1 gin the lowest quarter of beef, excludes ground (median 5.5 g)
- Sodium379 mgin the top quarter of beef, excludes ground (median 368 mg)
- Protein per 100 kcal15.4 gprotein density, useful for comparing foods with different calorie levels
- Water62.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.2 g |
|---|---|
| Polyunsaturated fat C | 1.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 1.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.006 g |
| SFA 12:0 C | 0.004 g |
| SFA 14:0 C | 0.1 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.64 g |
| MUFA 18:1 C | 3 g |
| PUFA 18:3 C | 0.14 g |
| PUFA 20:4 C | 0.047 g |
| MUFA 16:1 C | 0.15 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.029 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.013 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 5 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 62.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 5 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, chop, NS as to fat eaten | 183 | 27.5 g | 0 g | 7.6 g |
| Pork, chop, lean only eaten | 171 | 28 g | 0 g | 5.9 g |
| Ham, prosciutto | 195 | 27.8 g | 0.3 g | 8.3 g |
| Rabbit | 204 | 30.1 g | 0 g | 8.3 g |
| Venison, NFS | 167 | 28.1 g | 0 g | 5.3 g |
| Pork, roast | 181 | 26.6 g | 0 g | 7.5 g |
| Pork, NFS | 192 | 27.1 g | 0 g | 8.7 g |
| Heart | 164 | 28.2 g | 0.15 g | 4.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in beef?
100 g of beef has 187 kcal. 1 oz yields (20 g): about 37 kcal. 1 cubic inch (17 g): about 32 kcal. 1 piece/slice, any size (30 g): about 56 kcal.
Is beef high in protein?
Beef contains 28.8 g of protein per 100 g (58% of the 50 g Daily Value), or 5.8 g in 1 oz yields (20 g). About 64% of its calories come from protein. Compared with other beef, excludes ground, that is among the highest quarter (median 27.1 g).
How many carbs are in beef?
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 beef?
Beef contains 7.1 g of fat per 100 g, of which 2.1 g is saturated (11% of the Daily Value).
What vitamins and minerals does beef contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (91% DV), Niacin (B3) (54% DV), selenium (54% DV), Vitamin B6 (50% DV) and zinc (45% DV). The full list is in the vitamins and minerals table above.
How much sodium is in beef?
100 g contains 379 mg of sodium, 16% of the 2,300 mg Daily Value.
Does beef have the same nutrition not specified and raw?
No. Per 100 g, beef, steak, cube has 187 kcal, while beef, retail cuts, separable fat, raw has 674 kcal. Processing 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 2705826. 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.