Calories in Beef
Cooked lean beef (sirloin, 90% lean ground) contains about 180–220 kcal per 100g with 26–30g of protein. Fattier cuts and prep methods can double the calorie content.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 100g cooked 90% lean ground | 196 | 0 | 26 | 10 | — |
| 100g cooked sirloin | 183 | 0 | 30 | 6.5 | — |
| 100g cooked ribeye | 271 | 0 | 25 | 19 | — |
| 6 oz cooked sirloin (170g) | 311 | 0 | 51 | 11 | — |
| 1 quarter pounder patty (~113g cooked) | 222 | 0 | 29 | 11 | — |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Sirloin (cooked) | 183 | 0 | 30 | 6.5 | — |
| 90% lean ground (cooked) | 196 | 0 | 26 | 10 | — |
| 80% lean ground (cooked) | 254 | 0 | 24 | 17 | — |
| Ribeye (cooked) | 271 | 0 | 25 | 19 | — |
| Filet mignon (cooked) | 218 | 0 | 28 | 11 | — |
| Brisket (cooked) | 244 | 0 | 28 | 14 | — |
About these numbers
Beef is among the most concentrated sources of bioavailable iron (heme iron), vitamin B12, zinc, and creatine — nutrients that are either absent or less bioavailable in plant foods. Protein quality is excellent (DIAAS ~1.1, comparable to eggs). The fat content varies enormously by cut: filet mignon and sirloin are lean (6–11g fat per 100g); ribeye, brisket, and chuck are fatty (17–24g fat per 100g).
The 2019 NutriRECS guidelines controversially recommended that adults continue current red meat intake (no reduction), based on weak evidence for absolute risk reduction from cutting back. The 2022 Lescinsky et al. Global Burden of Disease analysis still found small but real associations between red meat intake and CVD/T2D/colorectal cancer. The practical synthesis: red meat 1–2x per week with emphasis on leaner cuts is broadly safe; daily consumption of fatty/processed varieties carries small additional risk. Choose 90% lean ground or sirloin for weight loss; reserve ribeye and brisket for occasional indulgences.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in beef?
- Depends heavily on cut and fat content. Lean cuts (sirloin, 90% lean ground): 180–200 kcal per 100g cooked. Medium cuts (filet mignon, 85% lean ground): 215–230 kcal per 100g. Fatty cuts (ribeye, brisket, 70% lean): 270–340 kcal per 100g. A 6 oz (170g) lean steak is roughly 310 kcal; the same size ribeye is 460 kcal. For weight loss, the cut choice matters substantially.
- Is beef good for weight loss?
- Lean cuts (sirloin, 90% lean ground, eye of round) at 180–200 kcal per 100g with 26–30g of protein are excellent for cut-phase eating. The high satiety from protein supports adherence to calorie targets. Fatty cuts (ribeye, brisket, 80% lean ground) are still acceptable in moderation but their calorie density requires weighing portions. The 2019 Bergeron et al. RCT in the American Journal of Clinical Nutrition showed lean beef diets produced comparable weight loss to chicken/fish diets at matched calories and protein.
- Is red meat unhealthy?
- Modest harm at high intakes; neutral at moderate intakes. The 2022 Lescinsky et al. Global Burden of Disease analysis found small but real associations between red meat intake and CVD/T2D/colorectal cancer. The 2019 NutriRECS guidelines (controversially) concluded the evidence wasn't strong enough to recommend dietary reduction. Synthesis: 1–2 servings of red meat per week (especially leaner cuts) is broadly safe and contributes valuable iron, B12, zinc, and creatine. Daily consumption of fatty/processed red meat (sausages, bacon, hot dogs) is where the risk concentrates.
- Beef or chicken for protein?
- Chicken breast wins on protein-per-calorie efficiency (18.8g/100kcal vs ~14g for lean beef). Beef provides more iron, zinc, B12, and creatine. For weight loss specifically, chicken breast is more calorie-efficient. For nutritional variety, alternating with lean beef 1–2x per week makes sense. For omnivore high-protein eating, both are staples.
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