Calories in Beef: Nutritional facts (Carbs, Fiber, Protein, Fat) for Beef Types

According to the Beef Cattle Research Council, 100g serving of cooked beef provides 250 calories, 35g protein and 10g fat. The calorie content in 100g of beef varies depending on the cut and preparation.  Beef short loin trimmed 100g raw 145 calories. Beef short loin trimmed 100g cooked/broiled 180 calories. Ground beef with 80% lean meat 100g raw 248 calories.

Ground beef with 80% lean meat 100g cooked broiled 270 calories

One kilogram of beef contains approximately 2,500 calories based on available data.

One serving of hamburger steak (172g) contains 296 calories, 16g fat,24g protein, 103mg cholesterol, 639mg sodium, and 611 mg potassium.

The health benefits of beef are listed below:

• Prevents Muscle Loss: Beef provides high-quality protein with all essential amino acids, making it a complete protein. Low protein intake may speed up muscle loss with age, increasing the risk of sarcopenia. A May 2024 review by Wenliang He suggests that older adults may lower their sarcopenia risk by eating more protein-rich foods like beef.
• Boosts Exercise Performance: Carnosine supports muscle function and is made from beta-alanine, an amino acid found in meat and fish. A 2018 study by Jose Luis Mate-Munoz found that 30 individuals in a strength training program who took high doses of beta-alanine for five weeks gained strength and performance. Beef contains 1g of beta-alanine per 4oz serving.
• Reduces Anemia Risk: Iron deficiency is a leading cause of anemia, leading to fatigue and weakness. Beef provides heme iron, the type most easily absorbed by the body. A 2023 study on the UK population found that meat consumption improves non-heme iron absorption, even in meals containing phytic acid, which blocks iron uptake.

The downsides of consuming beef in excess are listed below:

• Higher Heart Disease Risk: Studies link red meat intake to cardiovascular disease. A review of 7,446 studies found that eating more processed and unprocessed red meat increases CVD risk.
• Possible Colon Cancer Link: Beef contains heme iron and heterocyclic amines, compounds linked to colon cancer. The National Cancer Institute warns that eating well-done meat or other sources of heterocyclic amines may raise the risk of colon, breast, and prostate cancer.
• Tapeworm Infection Risk: Taenia saginata, or beef tapeworm, is a parasite that can grow up to 82 feet. Though rare in developed countries, it is more common in Asia, Eastern Europe, Africa, and Latin America. Eating raw or undercooked beef increases infection risk, leading to weight loss, nausea, and stomach pain in severe cases.

Beef provides protein and essential nutrients like vitamin B12, which helps make red blood cells. It supports muscle growth and can help prevent muscle loss. However, beef contains cholesterol and saturated fats, which may lead to fatty deposits in the blood. Eating too much red meat has been linked to heart disease and certain cancers. Beef can be part of a healthy diet when eaten in moderation.

Health experts recommend limiting red meat intake. The Cancer Council of Australia suggests no more than 455g of cooked lean red meat per week. This equals about 65g per day or larger servings a few times a week. The NHS has advised keeping red and processed meat intake below 70g daily, while the American Institute for Cancer Research suggests no more than 12-18 ounces of red meat per week and avoiding processed meat.

The National Health and Medical Research Council advises a maximum of seven servings (65g each) of lean red meat per week. Consuming more than 18 ounces weekly may raise cancer risk. Eating red meat in moderation reduces health risks while still providing important nutrients. Smaller portions and fewer servings per week can help maintain a balanced diet.

Calorie content in beef varies depending on the cut and fat content. Fattier cuts like ribeye and chuck have more calories, while leaner cuts such as round and loin have fewer. For example, ribeye steak contains 260 calories per 100g, while boneless beef round has only 146 calories per 100g. Ground beef also differs based on fat percentage; 80% lean ground beef has 248 calories per 100g, while 90% lean ground beef has 190 calories per 100g. Cooking methods further impact calorie content. Grilling or roasting can reduce fat and lower the calories, while frying adds extra calories due to oil absorption. Trimmed cuts have fewer calories than those with more marbling. 

Humans began domesticating cattle as early as 8,000 BC. Two main types of cattle emerged, which are Bos taurus, from Europe; and Bos indicus, from Southeast Asia and Africa. When the Spanish explored the Americas, they brought cattle through Mexico, beginning with Christopher Columbus in 1493. Portuguese traders and Spanish settlers continued introducing cattle to the New World.

In 1611, the English brought large numbers of cattle to the Jamestown colony. French and English colonists raised cattle in North America, but beef was not yet a major part of the American diet until after the Civil War. Before then, cattle were primarily used for milk, butter, and hides, while wild game provided most of the meat. As cattle moved west, ranchers discovered large herds already established by Spanish missions, and this led to the expansion of the beef industry.