Beef

Q: How many calories in 3 oz of beef?

About 178 calories, with roughly 24.5g 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."

209

cal per 100 g

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= 3.0 oz

Calories

178

Protein

24.5g

Carbs

Fat

8.1g

Protein 57% Carbs 0% Fat 43%

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Beef is basically 57% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

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 209 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 fat3.897 g19%

Cholesterol89 mg30%

Sodium86 mg4%

Potassium449 mg10%

Calcium12 mg1%

Iron3.17 mg18%

Magnesium28 mg7%

Zinc6.97 mg63%

Vitamin C0 mg0%

Vitamin E0.12 mg1%

Vitamin A3 mcg0%

Vitamin D0 mcg0%

Vitamin B60.428 mg25%

Vitamin B122.8 mcg117%

Folate8 mcg2%

Niacin7.096 mg44%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

11 fewer calories per 100g · -9g protein.

Cal198 Protein19.4 g Fat12.7 g

Beef

15 fewer calories per 100g.

Cal194 Protein27.8 g Fat8.3 g

Beef

27 fewer calories per 100g · -3g fat.

Cal182 Protein29.9 g Fat6 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of beef?

About 178 calories, with roughly 24.5g 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: high protein, low fat, near zero sugar. Hard to argue with.

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