Beef

Q: How many calories in oz of beef?

About 94 calories, with roughly 4.5g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

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

333

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

Protein

4.5g

Carbs

Fat

8.3g

Protein 20% Carbs 0% Fat 80%

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Beef is 80% 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:

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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 333 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%

Saturated fat12.13 g61%

Cholesterol72 mg24%

Sodium54 mg2%

Potassium254 mg5%

Calcium8 mg1%

Iron1.68 mg9%

Magnesium15 mg4%

Zinc3.67 mg33%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin B60.29 mg17%

Vitamin B122.67 mcg111%

Folate5 mcg1%

Niacin2.57 mg16%

How it stacks

Compared to its neighbors.

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

Beef

Almost identical calories · +10g protein.

Cal331 Protein25.9 g Fat24.5 g

Beef

38 fewer calories per 100g · +15g protein.

Cal295 Protein30.8 g Fat18.1 g

Beef

59 fewer calories per 100g · -7g fat.

Cal274 Protein17.5 g Fat22.1 g

Common questions

The stuff people actually ask.

How many calories in oz of beef?

About 94 calories, with roughly 4.5g of protein. oz weighs about 28.35g. 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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