Beef

Q: How many calories in piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) of beef?

About 620 calories, with roughly 88.4g of protein. piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) weighs about 330g. Use the slider above for any other portion.

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

188

cal per 100 g

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= 11.6 oz

Calories

620

Protein

88.4g

Carbs

Fat

27.1g

Protein 59% Carbs 0% Fat 41%

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Beef is basically 59% 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 188 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 fat3.007 g15%

Cholesterol78 mg26%

Sodium35 mg2%

Potassium217 mg5%

Calcium6 mg0%

Iron2.18 mg12%

Magnesium17 mg4%

Zinc4.49 mg41%

Vitamin C0 mg0%

Vitamin E0.38 mg3%

Vitamin A0 mcg0%

Vitamin D0.2 mcg1%

Vitamin B60.352 mg21%

Vitamin B121.49 mcg62%

Folate8 mcg2%

Niacin4.682 mg29%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

Almost identical calories.

Cal194 Protein27.8 g Fat8.3 g

Beef

Almost identical calories · +3g protein.

Cal182 Protein29.9 g Fat6 g

Beef

10 more calories per 100g · -7g protein.

Cal198 Protein19.4 g Fat12.7 g

Common questions

The stuff people actually ask.

How many calories in piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) of beef?

About 620 calories, with roughly 88.4g of protein. piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) weighs about 330g. 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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