Beef

Q: How many calories in 4 oz of beef?

About 190 calories, with roughly 24.8g of protein. 4 oz weighs about 113g. Use the slider above for any other portion.

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

168

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.0 oz

Calories

190

Protein

24.8g

Carbs

Fat

9.3g

Protein 54% Carbs 0% Fat 46%

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Beef: 168 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 168 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 fat3.224 g16%

Cholesterol69 mg23%

Sodium57 mg2%

Potassium341 mg7%

Calcium17 mg1%

Iron1.97 mg11%

Magnesium24 mg6%

Zinc4.06 mg37%

Vitamin C0 mg0%

Vitamin E0.33 mg2%

Vitamin A0 mcg0%

Vitamin B60.648 mg38%

Vitamin B121.86 mcg78%

Folate12 mcg3%

Niacin6.667 mg42%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

Almost identical calories.

Cal175 Protein19.1 g Fat10.2 g

Beef

11 fewer calories per 100g.

Cal157 Protein20.7 g Fat7.4 g

Beef

14 more calories per 100g · +8g protein.

Cal182 Protein29.9 g Fat6 g

Common questions

The stuff people actually ask.

How many calories in 4 oz of beef?

About 190 calories, with roughly 24.8g of protein. 4 oz weighs about 113g. 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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