Beef

Q: How many calories in 3 oz of beef?

About 184 calories, with roughly 21.9g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

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

216

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.0 oz

Calories

184

Protein

21.9g

Carbs

Fat

10g

Protein 49% Carbs 0% Fat 51%

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Beef: 216 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

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 216 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 fat3.906 g20%

Cholesterol61 mg20%

Sodium67 mg3%

Potassium299 mg6%

Calcium7 mg1%

Iron2.76 mg15%

Magnesium24 mg6%

Zinc8.73 mg79%

Vitamin C0 mg0%

Vitamin E0.17 mg1%

Vitamin A0 mcg0%

Vitamin B60.38 mg22%

Vitamin B123.51 mcg146%

Folate8 mcg2%

Niacin3.761 mg24%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

18 fewer calories per 100g · -6g protein.

Cal198 Protein19.4 g Fat12.7 g

Beef

21 more calories per 100g.

Cal237 Protein28 g Fat13 g

Beef

22 fewer calories per 100g · -3g fat.

Cal194 Protein27.8 g Fat8.3 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of beef?

About 184 calories, with roughly 21.9g of protein. 3 oz weighs about 85g. 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: balanced enough that "healthy" is the wrong axis. It is food.

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