Beef

Q: How many calories in 3 oz of beef?

About 138 calories, with roughly 25.6g 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."

162

cal per 100 g

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= 3.0 oz

Calories

138

Protein

25.6g

Carbs

Fat

3.2g

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 162 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 fat1.556 g8%

Cholesterol86 mg29%

Sodium75 mg3%

Potassium435 mg9%

Calcium18 mg1%

Iron3.25 mg18%

Magnesium17 mg4%

Zinc5.15 mg47%

Vitamin C0 mg0%

Vitamin E0.32 mg2%

Vitamin A3 mcg0%

Vitamin D0 mcg0%

Vitamin B60.882 mg52%

Vitamin B122.28 mcg95%

Folate5 mcg1%

Niacin8.975 mg56%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

Almost identical calories · -9g protein.

Cal157 Protein20.7 g Fat7.4 g

Beef

13 fewer calories per 100g · -8g protein.

Cal149 Protein21.7 g Fat6.3 g

Beef

13 more calories per 100g · -11g protein.

Cal175 Protein19.1 g Fat10.2 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of beef?

About 138 calories, with roughly 25.6g 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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