Beef Calories & Nutritional Value Calculator
Calculate accurate calories and complete nutritional information for different beef cuts and preparations. Get detailed nutrition facts including protein, fats, vitamins, and minerals for this nutrient-dense protein source.
How Many Calories Are In Beef?
Beef Calories by Cut and Preparation
The calorie content of beef varies significantly based on the cut, cooking method, and fat content:
Lean Beef Cuts (per 100g):
• Tenderloin/Filet Mignon: 144 calories
• Eye of Round: 149 calories
• Sirloin (lean): 158 calories
• Strip Steak: 155 calories
Marbled Beef Cuts (per 100g):
• Sirloin (marbled): 271 calories
• Ribeye (marbled): 384 calories
• Brisket (fatty): 332 calories
Ground Beef (per 100g):
• 90/10 (lean): 176 calories
• 80/20 (regular): 254 calories
• 73/27 (high fat): 293 calories
Use our calories burned calculator
to determine how much exercise you need to burn off your beef calories.
Cooking Method Impact on Calories
Grilling & Broiling: Reduces calories by 10-12% through fat dripping
Pan-Frying: Increases calories by 5-8% due to oil absorption
Braising & Stewing: Reduces calories by 15-17% through moisture cooking
Sous Vide: Minimal calorie change (5% reduction) with maximum nutrient retention
Track your daily intake with our macro calculator
for optimal nutrition planning.
Beef Calories Comparison Chart
| Beef Cut | Calories (per 100g) | Protein (g) | Fat (g) | Iron (mg) | Zinc (mg) | B12 (µg) |
|---|---|---|---|---|---|---|
| Tenderloin | 144 | 26.9 | 3.0 | 3.2 | 4.9 | 2.9 |
| Eye of Round | 149 | 26.4 | 4.2 | 3.1 | 4.7 | 2.8 |
| Sirloin (Lean) | 158 | 26.0 | 5.4 | 2.9 | 4.5 | 2.6 |
| Strip Steak | 155 | 25.8 | 4.9 | 2.8 | 4.6 | 2.7 |
| Flank Steak | 192 | 26.2 | 8.6 | 2.9 | 5.2 | 3.1 |
| Ground Beef (90/10) | 176 | 25.8 | 7.0 | 2.7 | 5.3 | 2.6 |
| Ribeye (Marbled) | 384 | 22.8 | 31.2 | 2.5 | 4.3 | 2.5 |
| Brisket (Fatty) | 332 | 21.8 | 26.2 | 2.4 | 4.8 | 2.1 |
| Beef Liver | 135 | 20.4 | 3.6 | 6.2 | 4.0 | 59.3 |
Nutritional Information for Beef
Complete Protein Profile
Beef provides all nine essential amino acids, making it a complete protein source. A 100g serving of lean beef contains:
Macronutrients:
• Protein: 24-27g (high biological value)
• Fat: 3-31g (varies by cut and marbling)
• Carbohydrates: 0g (naturally carb-free)
Essential Amino Acids (per 100g lean beef):
• Leucine: 1.7g (muscle protein synthesis)
• Lysine: 1.9g (collagen formation)
• Methionine: 0.6g (methylation processes)
• Threonine: 1.0g (immune function)
Calculate your daily protein requirements
and see how beef fits into your nutrition plan.
Micronutrient Powerhouse
Heme Iron: Beef provides 2.5-6.2mg per 100g of highly bioavailable heme iron,
which is absorbed 2-3 times more efficiently than plant-based non-heme iron.
Vitamin B12: Essential for nerve function and DNA synthesis. Beef liver contains
the highest concentration (59.3µg per 100g), while muscle meat provides 2-3µg.
Zinc: Critical for immune function, wound healing, and protein synthesis.
Beef provides 4-7mg per 100g. Monitor your overall nutrition with our
glycemic index calculator
when planning balanced meals.
Health Benefits of Beef
Muscle Building & Athletic Performance
Muscle Protein Synthesis: Research published in the American Journal of Clinical Nutrition
demonstrates that lean beef consumption supports muscle protein synthesis and cardiovascular health when part of a balanced diet.
Creatine Content: Beef naturally contains 400-700mg of creatine per 100g,
supporting ATP regeneration and muscle performance. Calculate your
creatine needs
for optimal supplementation.
Exercise Recovery: The complete amino acid profile aids in post-workout recovery
and adaptation. Plan your training with our workout planner.
Cognitive & Neurological Health
Brain Development: According to research from ResearchGate,
beef consumption provides essential nutrients for brain development and cognitive function, particularly vitamin B12, iron, and zinc.
Memory & Focus: Iron deficiency can impair cognitive performance. Beef’s heme iron
helps maintain optimal brain function and prevents iron-deficiency anemia.
Neurotransmitter Production: B-vitamins in beef support neurotransmitter synthesis,
affecting mood, memory, and cognitive performance.
Dietary Considerations
For Weight Management & Fitness Goals
Weight Loss: Choose lean cuts like tenderloin, eye of round, or 90/10 ground beef.
A 100g serving provides 25-27g protein with only 144-176 calories. Track your progress with our
BMI calculator.
Muscle Building: Include 150-200g of lean beef 2-3 times per week for optimal
protein intake. Calculate your ideal weight
and adjust portions accordingly.
Athletic Performance: Beef provides sustained energy and recovery nutrients.
Monitor your calorie burn with our exercise calorie calculator.
Heart Health & Cholesterol Management
Lean Beef Research: Studies in PMC journals
show that lean beef consumption as part of a heart-healthy diet can help lower LDL cholesterol
when replacing higher saturated fat foods.
Saturated Fat Content: Lean cuts contain only 1-3g saturated fat per 100g.
Calculate your daily fat needs
for balanced nutrition.
Portion Control: The American Heart Association recommends 3-4 oz servings
of lean meat as part of a balanced diet.
Cooking Methods for Optimal Nutrition
Healthy Cooking Techniques
Grilling & Broiling: These methods allow fat to drip away, reducing overall
calorie content by 10-15%. Use marinades with antioxidants to reduce potential carcinogen formation.
Slow Cooking & Braising: Lower temperature cooking preserves more nutrients
and creates tender, flavorful results with minimal added fats.
Sous Vide: Vacuum-sealed cooking retains maximum nutrients and moisture while
requiring no added fats. Maintains 95% of original nutritional content.
Stir-Frying: Quick cooking preserves nutrients but may increase calories
if excessive oil is used. Use minimal heart-healthy oils.
Food Safety & Temperature Guidelines
Safe Internal Temperatures:
• Ground Beef: 160°F (71°C)
• Steaks & Roasts: 145°F (63°C) for medium-rare
• Well-done: 160°F (71°C)
Nutrient Preservation: Avoid overcooking to preserve heat-sensitive vitamins.
Medium-rare to medium doneness optimizes both safety and nutrition.
Resting Time: Allow meat to rest 3-5 minutes after cooking to redistribute
juices and complete the cooking process.
Frequently Asked Questions
Is beef good for weight loss?
Yes, lean beef can support weight loss due to its high protein content and satiety factor. Protein requires more energy to digest (thermic effect) and helps maintain muscle mass during calorie restriction. Choose cuts with less than 10g fat per 100g and control portions to 100-150g per serving. Use our BMR calculator to determine your daily calorie needs.
How much beef should I eat daily?
The recommended serving size is 3-4 oz (85-115g) of cooked beef, 2-3 times per week. This provides approximately 25-30g of high-quality protein per serving. Active individuals may require larger portions based on their protein needs. Calculate your specific protein requirements for personalized recommendations.
What’s the healthiest way to prepare beef?
The healthiest preparation methods include grilling, broiling, roasting, or braising without added fats. Trim visible fat before cooking, use herbs and spices for flavor instead of salt, and pair with vegetables for a balanced meal. Avoid charring and use marinades with antioxidants to reduce potential harmful compounds.
Can beef fit into a heart-healthy diet?
Research published in ScienceDirect indicates that lean beef can be part of a heart-healthy diet when consumed in appropriate portions and as part of an overall balanced eating pattern. Choose lean cuts, limit saturated fat intake, and maintain an active lifestyle. Monitor your cardiovascular health with our heart rate calculator.
Beef in Different Diets
Ketogenic & Low-Carb Diets
Perfect Keto Food: Beef is naturally carb-free and provides high-quality
fats and proteins essential for ketosis. Fattier cuts like ribeye provide optimal fat ratios
for keto dieters. Calculate your keto macros
to determine ideal beef portions.
Satiety Factor: High protein and fat content promotes satiety, naturally
reducing calorie intake and supporting weight loss on low-carb diets.
Electrolyte Support: Beef provides potassium and sodium, helping maintain
electrolyte balance during ketosis adaptation.
Paleo & Carnivore Diets
Ancestral Nutrition: Beef has been a primary human food source for millennia,
providing essential nutrients difficult to obtain from plant sources alone.
Organ Meat Benefits: Beef liver provides the highest concentration of
vitamin A, B12, and folate. Include organ meats 1-2 times per week for optimal nutrition.
Grass-Fed Advantages: Grass-fed beef contains higher omega-3 fatty acids
and conjugated linoleic acid (CLA) compared to grain-fed alternatives.
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References
- Roussell, M. A., Hill, A. M., Gaugler, T. L., West, S. G., Vanden Heuvel, J. P., Alaupovic, P., Gillies, P. J., & Kris-Etherton, P. M. (2011). Beef in an Optimal Lean Diet study: Effects on lipids, lipoproteins, and apolipoproteins1. The American Journal of Clinical Nutrition, 95(1), 9. https://doi.org/10.3945/ajcn.111.016261
- Li, Chunbao. (2017). The role of beef in human nutrition and health. 10.19103/AS.2016.0009.16.
- Hawley, A. L., Liang, X., Børsheim, E., Wolfe, R. R., Salisbury, L., Hendy, E., Wu, H., Walker, S., Tacinelli, A. M., & Baum, J. I. (2022). The potential role of beef and nutrients found in beef on outcomes of wellbeing in healthy adults 50 years of age and older: A systematic review of randomized controlled trials. Meat Science, 189, 108830.
- Stadnik, J. (2024). Nutritional Value of Meat and Meat Products and Their Role in Human Health. Nutrients, 16(10), 1446. https://doi.org/10.3390/nu16101446
