Is cooked beef high in protein?

Cooked beef contains 20.4 g of protein per 100 g (41% of the 50 g Daily Value), or 61.8 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (303 g). About 71% 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 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 3.7 g of fat per 100 g, of which 1.3 g is saturated (6% 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 (108% DV), selenium (91% DV), Vitamin C (36% DV), iron (30% DV) and copper (25% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked beef?

100 g contains 101 mg of sodium, 4% of the 2,300 mg Daily Value.

Does beef have the same nutrition cooked and raw?

No. Per 100 g, beef, variety meats and by-products, lungs, cooked, braised has 120 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.

Beef, variety meats and by-products, lungs, cooked, braised: Nutrition Facts

Q: How many calories are in cooked beef?

100 g of cooked beef has 120 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (303 g): about 364 kcal. 3 oz (85 g): about 102 kcal.

Generic food Cooked Meat

Beef, variety meats and by-products, lungs, cooked, braised contains 120 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (303 g) provides about 364 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 108% of the Daily Value for Vitamin B12, 91% of the Daily Value for selenium and 36% of the Daily Value for Vitamin C.

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.

120kcal per 100 g

20.4 gprotein

0 gcarbohydrates

3.7 gfat

364kcal in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (303 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories ?	120 kcal
Total fat ?	3.7 g	5%
Saturated fat ?	1.3 g	6%
Cholesterol ?	277 mg	92%
Sodium ?	101 mg	4%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars	not reported
Protein ?	20.4 g	41%
Vitamin A ?	12 µg	1%
Vitamin C ?	32.7 mg	36%
Thiamin (B1) ?	0.035 mg	3%
Riboflavin (B2) ?	0.14 mg	11%
Niacin (B3) ?	2.5 mg	16%
Pantothenic acid (B5) ?	0.62 mg	12%
Vitamin B6 ?	0.02 mg	1%
Folate (B9) C	8 µg	2%
Vitamin B12 ?	2.6 µg	108%
Calcium ?	11 mg	0.8%
Iron ?	5.4 mg	30%
Magnesium ?	10 mg	2%
Phosphorus ?	178 mg	14%
Potassium ?	173 mg	4%
Zinc ?	1.6 mg	15%
Copper ?	0.22 mg	25%
Manganese ?	0.015 mg	0.7%
Selenium C	50.3 µg	91%

% 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

Protein20.4 gin the lowest quarter of beef products (median 24.2 g)
Fat3.7 gin the lowest quarter of beef products (median 9.3 g)
Saturated fat1.3 gin the lowest quarter of beef products (median 3.5 g)
Sodium101 mgin the top quarter of beef products (median 61 mg)
Protein per 100 kcal17 gprotein density, useful for comparing foods with different calorie levels
Water76.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	0.95 g
Polyunsaturated fat ?	0.51 g

Amino acids (18)

Tryptophan ?	0.19 g
Threonine ?	0.76 g
Isoleucine ?	0.97 g
Leucine ?	1.5 g
Lysine ?	1.4 g
Methionine ?	0.41 g
Cystine ?	0.31 g
Phenylalanine ?	0.83 g
Tyrosine ?	0.46 g
Valine ?	1 g
Arginine ?	1.2 g
Histidine ?	0.62 g
Alanine ?	1.3 g
Aspartic acid ?	1.2 g
Glutamic acid ?	2.2 g
Glycine ?	0.92 g
Proline ?	2.1 g
Serine ?	1 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) ?	0.25 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 g
SFA 14:0 ?	0.06 g
SFA 16:0 ?	0.67 g
SFA 18:0 ?	0.35 g
MUFA 18:1 ?	0.7 g
PUFA 18:3 ?	0.03 g
PUFA 20:4 ?	0.21 g
MUFA 16:1 ?	0.14 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0.03 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (1)

Retinol ?	12 µg

Sterols (1)

Phytosterols ?	0 mg

Other components (6)

Water ?	76.4 g
Ash ?	1.1 g
Energy ?	502 kJ
Vitamin A, IU ?	39 IU
Folic acid Z	0 µg
Folate, food ?	8 µg

Other forms of Beef

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
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

Food	Calories	Protein	Carbs	Fat
Lamb, New Zealand, imported, kidney, cooked, soaked and fried Cooked	112	19.8 g	0.18 g	3.6 g
Lamb, variety meats and by-products, lungs, cooked, braised Cooked	113	19.9 g	0 g	3.1 g
Lamb, New Zealand, imported, testes, cooked, soaked and fried Cooked	125	21 g	0 g	4.6 g
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted Cooked	121	21.5 g	0.31 g	3.7 g
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted Cooked	114	20.5 g	0.84 g	3.1 g
Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted Cooked	113	20.6 g	0.84 g	3 g
Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil Cooked	118	20.9 g	1 g	3.4 g
Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted Cooked	116	21.6 g	0.31 g	3.2 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 168629. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.