Beef

Q: How many calories in piece, cooked, excluding refuse of beef?

About 590 calories, with roughly 45.6g of protein. piece, cooked, excluding refuse weighs about 391g. Use the slider above for any other portion.

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

151

cal per 100 g

Portion explorer

How much are you eating?

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

= 13.8 oz

Calories

590

Protein

45.6g

Carbs

5.8g

Fat

41.2g

Protein 32% Carbs 4% Fat 64%

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Beef is 64% fat by calorie — almost all of it unsaturated.

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 151 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 fat2.394 g12%

Cholesterol3100 mg1033%

Sodium108 mg5%

Potassium244 mg5%

Calcium9 mg1%

Iron2.3 mg13%

Magnesium12 mg3%

Zinc1.09 mg10%

Vitamin C10.5 mg12%

Vitamin E1.67 mg11%

Vitamin A6 mcg1%

Vitamin D0 mcg0%

Vitamin B60.143 mg8%

Vitamin B1210.1 mcg421%

Folate5 mcg1%

Niacin3.62 mg23%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Beef

Almost identical calories · +10g protein.

Cal149 Protein21.7 g Fat6.3 g

Beef

Almost identical calories · +9g protein.

Cal157 Protein20.7 g Fat7.4 g

Beef

24 more calories per 100g · +7g protein.

Cal175 Protein19.1 g Fat10.2 g

Common questions

The stuff people actually ask.

How many calories in piece, cooked, excluding refuse of beef?

About 590 calories, with roughly 45.6g of protein. piece, cooked, excluding refuse weighs about 391g. 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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