Beef

Q: How many calories in 3 oz of beef?

About 190 calories, with roughly 26g 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."

223

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

190

Protein

26g

Carbs

Fat

9.5g

Protein 55% Carbs 0% Fat 45%

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Beef: 223 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 223 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 fat3.647 g18%

Cholesterol91 mg30%

Sodium62 mg3%

Potassium312 mg7%

Calcium7 mg1%

Iron2.36 mg13%

Magnesium24 mg6%

Zinc8.49 mg77%

Vitamin C0 mg0%

Vitamin E0.07 mg0%

Vitamin A2 mcg0%

Vitamin D0.1 mcg1%

Vitamin B60.524 mg31%

Vitamin B122.72 mcg113%

Folate7 mcg2%

Niacin6.63 mg41%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

14 more calories per 100g.

Cal237 Protein28 g Fat13 g

Beef

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

Cal198 Protein19.4 g Fat12.7 g

Beef

29 fewer calories per 100g.

Cal194 Protein27.8 g Fat8.3 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of beef?

About 190 calories, with roughly 26g 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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