Know what’s on your plate

Beef

Calories & nutrition facts

composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, select, raw

130

calorieskcal per 100 g

Protein22 g

Carbs0 g

Fat4.6 g

Percent calories

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Nutrition facts

Per 100 g% DV

Calories 130 kcal —
Protein 22 g 45%
Carbohydrate 0 g 0%
Fat 4.6 g 6%
Saturated fat 1.7 g 8%
Fibre 0 g 0%
Sugars 0 g —
Sodium 58 mg 3%
Cholesterol 62 mg 21%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 1 µg 0%
Vitamin C 0 mg 0%
Vitamin D 0 µg 0%
Vitamin E 0.22 mg 1%
Vitamin K 1.2 µg 1%
Thiamin (B1) 0.08 mg 7%
Riboflavin (B2) 0.18 mg 14%
Niacin (B3) 6 mg 38%
Pantothenic acid (B5) 0.55 mg 11%
Vitamin B6 0.59 mg 35%
Folate (B9) 9 µg 2%
Vitamin B12 1.5 µg 61%
Choline 71.9 mg 13%

Minerals

Calcium 17 mg 1%
Iron 1.8 mg 10%
Magnesium 22 mg 5%
Phosphorus 198 mg 16%
Potassium 328 mg 7%
Zinc 4.7 mg 42%
Copper 0.09 mg 9%
Manganese 0.03 mg 1%
Selenium 28.1 µg 51%

Calories by portion

Portion	Weight	Calories	Protein	Fat
100 g	100 g	130	22 g	4.6 g
1 × oz	113 g	147	25 g	5.1 g
2 × oz	226 g	294	51 g	10 g
½ × oz	56.5 g	73	13 g	2.6 g
3 × oz	339 g	441	76 g	15 g
4 × oz	452 g	588	101 g	21 g

Similar foods

Questions about Beef

How much beef should you allow per person?

For a main meal, allow about 110–150 g raw boneless beef per adult; a typical 113 g portion provides 25 g of protein. Allow more if the beef is bone-in or you want leftovers.

How do you keep beef tender when cooking it?

For steaks and quick-cooking cuts, use a very hot pan, turn the meat once, then rest it for 5–10 minutes before slicing. For brisket, chuck or stewing beef, cook it gently with liquid until a fork slips in easily; these cuts become tender with time, not a quick blast of heat.

What temperature should beef reach to be safe?

Use a meat thermometer in the thickest part: whole cuts should reach at least 63 °C and rest for 3 minutes, while minced beef and burgers should reach 71 °C. Keep raw beef separate from ready-to-eat food, and wash hands and utensils after handling it.

How long can you keep raw beef in the fridge or freezer?

Keep raw beef covered on the bottom shelf of the fridge and cook it within 3–5 days; minced beef is best used within 1–2 days. Freeze it in airtight portions for best quality, and defrost it in the fridge rather than on the worktop.

Which dishes are made with beef?

Beef is used in dishes such as cottage pie, beef stew, chilli con carne, bolognese sauce and roast beef. Choose a cut suited to the method: brisket or chuck for slow cooking, mince for sauces and pies, and tenderloin or sirloin for quick frying or grilling.

What can you use instead of beef in a stew?

For a similar hearty texture, use mushrooms, lentils or a mixture of both; add lentils early enough to soften and mushrooms alongside the onions. For a meat-based alternative, lamb works well in many slow-cooked stews, though its flavour is stronger.

Is beef leaner than a rib cut?

This beef entry has 4.6 g of fat per 100 g, compared with 24.9 g in beef rib. The difference is mainly useful when choosing cuts: rib is notably fattier, while leaner cuts such as brisket flat are better suited to braising or roasting without excess fat.

What nutrients stand out in beef?

Beef is high in zinc, selenium, niacin, vitamin B6 and vitamin B12. A 113 g portion provides 1.7 µg of vitamin B12 and 5.3 mg of zinc.

Source: USDA FoodData Central 171779 · per 100 g · carbohydrate per EU label, fibre excluded