Beef

Q: How many calories in 4 oz of beef?

About 281 calories, with roughly 21.6g of protein. 4 oz weighs about 113g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

249

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.0 oz

Calories

281

Protein

21.6g

Carbs

Fat

21g

Protein 31% Carbs 0% Fat 69%

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Beef is 69% fat by calorie — almost all of it saturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 249 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat7.492 g37%

Cholesterol89 mg30%

Sodium63 mg3%

Potassium290 mg6%

Calcium16 mg1%

Iron1.73 mg10%

Magnesium19 mg5%

Zinc4.56 mg41%

Vitamin C0 mg0%

Vitamin E0.41 mg3%

Vitamin A0 mcg0%

Vitamin B60.425 mg25%

Vitamin B121.79 mcg75%

Folate10 mcg3%

Niacin4.328 mg27%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Beef

Almost identical calories.

Cal253 Protein18.4 g Fat19.1 g

Beef

12 fewer calories per 100g · +9g protein.

Cal237 Protein28 g Fat13 g

Beef

25 more calories per 100g · +4g fat.

Cal274 Protein17.5 g Fat22.1 g

Common questions

The stuff people actually ask.

How many calories in 4 oz of beef?

About 281 calories, with roughly 21.6g of protein. 4 oz weighs about 113g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is beef actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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