How many calories are in 100 grams of cooked beef?

January 2, 2026 •

3 min read

The calorie count for 100 grams of cooked beef is not a single number, with very lean cuts like eye of round containing as little as 158 calories, while fattier cuts can easily exceed 250 calories. Understanding how many calories are in 100 grams of cooked beef is key for anyone managing their intake, as fat content and preparation methods are major factors in the final count.

Quick Summary

This article explores the wide range of calorie counts for a 100-gram serving of cooked beef, detailing how factors such as cut, fat content, and cooking technique influence the final nutritional value. It provides a comparative table of popular beef cuts and practical tips for selecting and preparing beef to align with specific dietary needs.

Key Points

Fat content matters most: The biggest differentiator in calories for 100g of cooked beef is the fat percentage of the cut chosen.
Choose leaner cuts: Cuts like eye of round and sirloin offer significantly fewer calories than fattier options such as ribeye.
Ground beef variance: The calorie count in 100g of cooked ground beef ranges widely, from around 137 kcal for 95% lean to 288 kcal for 80% lean.
Healthy cooking minimizes calories: Grilling and broiling are better cooking methods for calorie reduction than frying, as they allow fat to drain away.
Watch your add-ins: Sauces, oils, and marinades can add hidden calories, so choose them wisely or make them from scratch.
Protein powerhouse: Cooked beef is an excellent source of complete, high-quality protein, which helps with muscle maintenance.

The Impact of Beef Cut and Fat Content

The most significant factor determining the calorie count of 100 grams of cooked beef is the cut and its inherent fat content. Leaner cuts, where the fat has been trimmed, naturally contain fewer calories, as fat is more calorie-dense than protein. For example, a cooked, lean sirloin steak will have a much lower calorie count than a ribeye, which is known for its high fat marbling. Similarly, for ground beef, the calorie difference between a 95% lean and an 80% lean blend is substantial. For those monitoring calorie intake, choosing a leaner cut is the most effective way to reduce the energy density of a meal.

Calorie Variations in Ground Beef

Ground beef is a prime example of how fat percentage affects the final calorie count. When cooked and drained, the calorie content can vary dramatically. Leaner options deliver a higher protein-to-calorie ratio, making them a more efficient protein source for those managing their weight. A cooked 100g serving of 95/5 lean ground beef contains only about 137 calories, while a richer 80/20 blend can contain around 288 calories after cooking. Draining the fat from the pan after browning can also help reduce the calorie count of the final dish.

Cooking Method and Calorie Density

The way beef is prepared also has a critical impact on its caloric value. Methods that require little to no added fat, like grilling or broiling, are generally healthier than frying. For instance, when grilling, excess fats drip away from the meat, reducing the overall calorie content. Conversely, frying in oil or butter adds extra calories and fat, significantly increasing the total energy of the dish. Steaming or boiling can also reduce the calorie count, as fat is lost into the cooking water.

Healthy Cooking Techniques

If you want to enjoy beef while keeping calories in check, consider these cooking methods:

Grilling or Broiling: Cooking on a grill or under a broiler allows fat to drip away, yielding a leaner final product.
Baking or Roasting: Like grilling, baking requires minimal added fat and is a great way to cook larger, leaner cuts.
Pan-Searing (dry pan): Using a non-stick pan with no or minimal oil is an excellent method for cooking steaks or lean ground beef while preserving flavor.
Stewing and Boiling: For tougher cuts, stewing can make the meat tender. While some calories transfer to the broth, the primary calorie source remains the meat itself.

Calorie Comparison Table for Popular Cooked Beef Cuts


Beef Cut (per 100g)	Calorie Estimate (approx.)	Notes on Fat Content	[Reference]
Ground Beef (95% Lean)	137 kcal	Very lean, significantly lower in fat
Eye of Round Steak	158-166 kcal	Very leanest cuts available
Sirloin Steak	177-200 kcal	Leaner cut, excellent protein source
Tenderloin Steak	198-211 kcal	Moderately lean, known for tenderness
Ground Beef (90% Lean)	204-217 kcal	Leaner ground beef, good balance
Ribeye Steak	250-300 kcal	Fatty cut with high marbling
Ground Beef (80% Lean)	288 kcal	Higher fat content for richer flavor

Additional Factors Affecting Calorie Count

Beyond the cut and cooking method, a few other elements can influence the calorie count:

Preparation Add-ins: The use of marinades, sauces, or condiments can add hidden calories. Choose low-calorie options or make your own to control ingredients.
Trimming: How aggressively the fat is trimmed before cooking directly impacts the calorie count. Trimming fat off of cuts like sirloin before cooking helps reduce fat content.
Doneness: Cooking beef to a higher temperature, such as well-done, can cause more fat to render and drip away, potentially lowering the calorie count slightly compared to rare preparations.

For a more detailed analysis, the U.S. Department of Agriculture provides comprehensive nutrition data for a vast range of foods. USDA food database is an excellent resource for looking up specific values.

Conclusion

In summary, there is no single answer to the question of how many calories are in 100 grams of cooked beef. The final calorie count is a product of three primary factors: the cut of beef, its fat content, and the cooking method used. By choosing leaner cuts like sirloin or eye of round and opting for healthier cooking methods like grilling or broiling, you can enjoy the nutritional benefits of beef, such as its high-quality protein, without consuming excessive calories. Always consider these variables when planning your meals to accurately manage your dietary intake.

Frequently Asked Questions

The eye of round steak, trimmed of fat, is one of the leanest beef cuts available and typically has the fewest calories, at approximately 158-166 kcal per 100 grams when cooked.

Not necessarily. The calorie content of cooked ground beef depends on its lean-to-fat ratio. A very lean ground beef blend (95/5) can have fewer calories per 100g than a fatty steak like a ribeye.

Cooking methods that allow fat to drip off, like grilling or broiling, will result in fewer calories than frying the beef in additional oil or butter.

Yes, draining the fat from cooked ground beef is an effective way to reduce the calorie and fat content of the final dish. The remaining protein calories are generally unchanged.

Yes, cooked beef is a highly bioavailable source of high-quality protein. A 100-gram serving can provide a significant amount of protein, essential for muscle growth and repair.

Besides protein, beef is a nutrient-dense food rich in essential vitamins and minerals, including iron, zinc, selenium, phosphorus, and B vitamins like B12 and B6.

The calorie difference is often minimal, but grass-fed beef may have slightly lower fat content and a healthier fatty acid profile, potentially resulting in a slightly lower calorie count per 100 grams.