Beef

Q: How many calories in 3 oz of beef?

About 270 calories, with roughly 10.7g 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."

318

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

270

Protein

10.7g

Carbs

Fat

25.3g

Protein 16% Carbs 0% Fat 84%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Beef is 84% 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:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 318 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 fat12.473 g62%

Cholesterol249 mg83%

Sodium52 mg2%

Potassium258 mg5%

Calcium4 mg0%

Iron1.12 mg6%

Magnesium16 mg4%

Zinc1.2 mg11%

Vitamin C0 mg0%

Vitamin E0.79 mg5%

Vitamin A19 mcg2%

Vitamin D0.6 mcg3%

Vitamin B60.041 mg2%

Vitamin B121.5 mcg63%

Niacin1.6 mg10%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

13 more calories per 100g · +13g protein.

Cal331 Protein25.9 g Fat24.5 g

Beef

23 fewer calories per 100g · +18g protein.

Cal295 Protein30.8 g Fat18.1 g

Beef

44 fewer calories per 100g · +5g protein.

Cal274 Protein17.5 g Fat22.1 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of beef?

About 270 calories, with roughly 10.7g 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →