Beef

Q: How many calories in 3 oz of beef?

About 102 calories, with roughly 19.8g 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."

120

cal per 100 g

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= 3.0 oz

Calories

102

Protein

19.8g

Carbs

Fat

2.5g

Protein 78% Carbs 0% Fat 22%

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Beef is basically 78% 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 120 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 fat1.199 g6%

Cholesterol62 mg21%

Sodium50 mg2%

Potassium310 mg7%

Calcium13 mg1%

Iron1.37 mg8%

Magnesium11 mg3%

Zinc3.36 mg31%

Vitamin C0 mg0%

Vitamin E0.22 mg1%

Vitamin A5 mcg1%

Vitamin D0 mcg0%

Vitamin B60.635 mg37%

Vitamin B122.06 mcg86%

Folate4 mcg1%

Niacin6.552 mg41%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

29 more calories per 100g · +3g fat.

Cal149 Protein21.7 g Fat6.3 g

Beef

37 more calories per 100g · +4g fat.

Cal157 Protein20.7 g Fat7.4 g

Beef

55 more calories per 100g · -4g protein.

Cal175 Protein19.1 g Fat10.2 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of beef?

About 102 calories, with roughly 19.8g 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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