Beef

Q: How many calories in serving (3 oz) of beef?

About 249 calories, with roughly 13.4g of protein. serving (3 oz) weighs about 85g. Use the slider above for any other portion.

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

293

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

249

Protein

13.4g

Carbs

Fat

21.3g

Protein 22% Carbs 0% Fat 78%

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Beef is 78% fat by calorie — almost all of it unsaturated.

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 293 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 fat9.568 g48%

Cholesterol75 mg25%

Sodium66 mg3%

Potassium244 mg5%

Calcium21 mg2%

Iron1.79 mg10%

Magnesium15 mg4%

Zinc3.87 mg35%

Vitamin C0 mg0%

Vitamin E0.17 mg1%

Vitamin A4 mcg0%

Vitamin D0.1 mcg1%

Vitamin B60.301 mg18%

Vitamin B122.11 mcg88%

Folate8 mcg2%

Niacin3.804 mg24%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

Almost identical calories · +15g protein.

Cal295 Protein30.8 g Fat18.1 g

Beef

19 fewer calories per 100g.

Cal274 Protein17.5 g Fat22.1 g

Beef

38 more calories per 100g · +10g protein.

Cal331 Protein25.9 g Fat24.5 g

Common questions

The stuff people actually ask.

How many calories in serving (3 oz) of beef?

About 249 calories, with roughly 13.4g of protein. serving (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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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