Beef

Q: How many calories in 3 oz of beef?

About 264 calories, with roughly 22g 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."

310

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.0 oz

Calories

264

Protein

22g

Carbs

Fat

18.8g

Protein 34% Carbs 0% Fat 66%

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Beef is 66% 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 310 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 fat8.91 g45%

Cholesterol79 mg26%

Sodium64 mg3%

Potassium354 mg8%

Calcium9 mg1%

Iron2.26 mg13%

Magnesium24 mg6%

Zinc4.65 mg42%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin B60.38 mg22%

Vitamin B121.94 mcg81%

Folate7 mcg2%

Niacin4.77 mg30%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

15 fewer calories per 100g · +5g protein.

Cal295 Protein30.8 g Fat18.1 g

Beef

21 more calories per 100g.

Cal331 Protein25.9 g Fat24.5 g

Beef

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

Cal274 Protein17.5 g Fat22.1 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of beef?

About 264 calories, with roughly 22g 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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