Beef

Q: How many calories in 3 oz of beef?

About 148 calories, with roughly 23.2g 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."

174

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

148

Protein

23.2g

Carbs

Fat

5.4g

Protein 66% Carbs 0% Fat 34%

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Beef is basically 66% 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 174 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 fat2.788 g14%

Cholesterol88 mg29%

Sodium58 mg3%

Potassium315 mg7%

Calcium8 mg1%

Iron3.05 mg17%

Magnesium22 mg5%

Zinc6.86 mg62%

Vitamin C0 mg0%

Vitamin E0.12 mg1%

Vitamin A3 mcg0%

Vitamin D0 mcg0%

Vitamin B60.357 mg21%

Vitamin B122.49 mcg104%

Folate6 mcg2%

Niacin5.528 mg35%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

Almost identical calories · -8g protein.

Cal175 Protein19.1 g Fat10.2 g

Beef

Almost identical calories.

Cal182 Protein29.9 g Fat6 g

Beef

17 fewer calories per 100g · -7g protein.

Cal157 Protein20.7 g Fat7.4 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of beef?

About 148 calories, with roughly 23.2g 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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