1 serving (85 grams) contains 196 calories, 23.0 grams of protein, 11.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
311.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 114.8 mg | 38% | |
| Sodium | 502.2 mg | 21% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 36.6 g | 73% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 24.3 mg | 1% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 430.6 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beef
Beef is meat derived from cattle and is a versatile ingredient in many cuisines worldwide, including American steak dishes, Italian ragu, and Korean bulgogi. As a rich source of protein and essential nutrients, it plays a prominent role in diets across the globe. A 100g serving of beef provides approximately 231 calories, 27.1 grams of high-quality protein, and 13 grams of fat, while being free of carbohydrates and fiber. It also supplies important micronutrients like iron (2.66 mg), calcium (18 mg), and vitamin D (4 IU), making it valuable for muscle development and overall nutritional health.
Health Benefits
- Beef is an excellent source of high-quality protein, which is crucial for muscle growth and repair.
- It provides a significant amount of heme iron, which is highly bioavailable and supports healthy red blood cell production and oxygen transport.
- Beef contains vitamin D, supporting bone health and immune function.
- Zinc in beef promotes proper immune function and aids in wound healing.
- It is rich in B vitamins such as B12, which is essential for energy metabolism and neurological health.
Dietary Considerations
Selection and Storage
Store raw beef in the refrigerator at or below 40°F (4°C) and consume within 3-5 days, or freeze it at 0°F (-18°C) for longer storage. Thaw frozen beef in the fridge rather than at room temperature to prevent bacterial growth.
Common Questions About Beef Nutrition
Is beef a good source of protein?
Yes, beef is an excellent source of protein, containing 27.1 grams of protein per 100 grams. It is a complete protein, meaning it provides all essential amino acids needed for muscle repair and growth.
Can I eat beef on a keto diet?
Yes, beef is an ideal food for a keto diet as it contains 0 grams of carbohydrates, is high in protein, and provides 13 grams of fat per 100 grams. This makes it a great choice for maintaining ketosis.
What are the health benefits and risks of eating beef?
Beef is rich in iron, zinc, and B vitamins (especially B12), which are essential for energy metabolism, immune function, and red blood cell production. However, overconsumption of red meat, particularly processed varieties, has been linked to health concerns such as heart disease and certain cancers. Opt for lean cuts and moderate portions to minimize risks.
How much beef should I eat per serving?
A typical portion size of beef is 3-4 ounces (85-113 grams), which provides around 200-260 calories and 23-30 grams of protein. This portion fits well within dietary guidelines for most people when consumed as part of a balanced diet.
How does beef compare to chicken nutritionally?
Beef is higher in calories and fat compared to chicken. For example, 100 grams of beef contains 231 calories and 13 grams of fat, while the same amount of skinless chicken breast contains about 165 calories and 3.6 grams of fat. Beef is richer in iron and zinc, whereas chicken provides slightly more vitamin B6.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Beef DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Lean Beef and Heart HealthAmerican Journal of Clinical NutritionExamines the effects of including lean beef in a heart-healthy diet through controlled clinical trials.
- Protein Foods: Nutritional Contributions to Healthy Eating PatternsDietary Guidelines for Americans 2020-2025Outlines the role of beef as part of the protein foods group in a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
