How many calories are in 100g of cooked beef? An In-Depth Nutrition Guide

October 23, 2025 •

4 min read

A 100-gram (3.5-ounce) serving of cooked beef can contain anywhere from approximately 137 to over 300 calories, depending heavily on the cut and its fat content. Understanding how many calories are in 100g of cooked beef is crucial for anyone managing their nutrition, as the right choice can make a significant difference in your daily calorie and fat intake.

Quick Summary

The calorie count of cooked beef is not a single number but a range determined by the specific cut and fat content, as well as the cooking method. Lean cuts provide a high-protein, lower-calorie option, while fattier cuts contain more calories and saturated fat. Choosing leaner beef and healthier preparation methods is key for weight management and overall nutritional benefits.

Key Points

Variable Calories: The number of calories in 100g of cooked beef can range significantly, from around 137 kcal for extra-lean ground beef to nearly 300 kcal for fattier cuts like ribeye.
Cut is Key: The specific cut and its fat content are the most important factors. Extra-lean ground beef (95/5) is the lowest in calories, while fattier cuts like ribeye and 80/20 ground beef are the highest.
Cooking Method Matters: Cooking methods like grilling, broiling, and roasting can help render and drain excess fat, thereby reducing the final calorie count compared to pan-frying.
Protein Powerhouse: Beef is an excellent source of high-quality, complete protein, which is essential for muscle maintenance and promoting a feeling of fullness, which can aid in weight management.
Rich in Micronutrients: Beyond calories and protein, beef is rich in essential micronutrients, including highly bioavailable iron, zinc, selenium, and B vitamins, particularly B12.
Portion Control: Practicing portion control (a standard serving is 100g or 3.5 ounces) is important for managing calorie intake, especially with higher-fat cuts.
Lean is Best for Diet: For a diet focused on weight loss or heart health, choosing lean or extra-lean cuts and healthier cooking methods is the most effective strategy.

The calorie content of 100g of cooked beef is not a fixed figure, but a variable that depends on a few key factors. The primary determinants are the cut of the meat and its fat percentage. For example, a very lean cut like 95/5 ground beef has far fewer calories than a fatty ribeye steak. Cooking method also plays a role, as processes like broiling or grilling can reduce fat content more than pan-frying, where additional oils are often used.

Factors Influencing Calorie Count

To understand the true caloric value of your beef, you must consider the following aspects before and after cooking.

Cut and Fat Percentage

The most significant factor is the specific cut of beef. Different parts of the cow have varying levels of intramuscular fat and external fat, which directly correlates with the calorie count. For ground beef, the lean-to-fat ratio is critical. A 100g serving of 95% lean ground beef contains only about 137 calories, whereas a 100g serving of 80% lean ground beef can have around 288 calories. Steak cuts also differ considerably. A pan-fried top sirloin might have 313 calories per 100g, while a lean broiled top sirloin might have around 206 calories. A fattier ribeye steak typically contains about 291 calories per 100g.

Cooking Method

The way you prepare your beef can influence the final calorie count. When you cook beef, some of the fat and moisture are rendered out. Cooking methods that allow the fat to drain away, such as grilling or broiling, will generally result in a lower-calorie product than methods that trap the fat, like pan-frying. For pan-frying, the addition of oil or butter will also increase the total calorie count. For mince, draining the fat after browning can help reduce the calories significantly.

The Nutritional Profile Beyond Calories

Beyond just calories, beef offers a wealth of essential nutrients that support a healthy diet. It is an excellent source of high-quality protein, which is vital for building and repairing muscle tissue, as well as promoting satiety, or the feeling of fullness. This can be particularly beneficial for weight management, as high-protein meals can help reduce overall calorie intake.

Beef is also packed with crucial micronutrients, including:

Vitamin B12: Essential for nerve function and the formation of red blood cells.
Zinc: Important for immune function and cell repair.
Iron: The heme iron found in beef is easily absorbed by the body, supporting oxygen transport and preventing anemia.
Selenium: An antioxidant that helps protect the body from cell damage.
B Vitamins (B6, Niacin, Riboflavin): These support energy metabolism and overall bodily functions.

Incorporating Beef into a Healthy Diet

To enjoy the nutritional benefits of beef while managing your calorie and fat intake, consider these tips:

Choose leaner cuts: Opt for cuts like sirloin, tenderloin, or extra-lean ground beef (90/10 or 95/5). The nutrition facts label on packaged ground beef is a reliable source for determining the fat percentage.
Trim visible fat: Before cooking, trim away any visible fat from steak or other cuts.
Use healthier cooking methods: Grill, broil, or roast your beef to let excess fat drip away. If pan-frying, use a small amount of a healthy oil and drain the rendered fat after cooking.
Practice portion control: A 100g (3.5-ounce) serving is a standard portion size. It's important to be mindful of serving sizes, especially with fattier cuts, to prevent consuming excessive calories.
Pair with nutrient-dense foods: Complement your beef with plenty of non-starchy vegetables and a moderate portion of whole grains to create a balanced, fiber-rich meal.

Navigating Beef Choices: A Comparison

Here is a simple comparison table of common cooked beef cuts to help you make informed dietary choices. All values are approximate for a 100g serving.


Cut of Beef	Fat Percentage (Approx.)	Calories (Approx.)	Protein (Approx.)	Note
95/5 Lean Ground Beef	5%	137 kcal	26-29g	Very lean, ideal for weight loss.
90/10 Lean Ground Beef	10%	204-217 kcal	25-29g	Good balance of leanness and flavour.
80/20 Ground Beef	20%	288 kcal	24g	Higher in calories, best for moderation.
Lean Sirloin Steak	Varies by trim	206-243 kcal	27-30g	Excellent lean steak option.
Ribeye Steak	Higher fat	271-291 kcal	24-25g	More flavourful but higher in calories.
Cooked Minced Beef	Varies	286 kcal	24g	General mince, often fattier than lean ground.

Conclusion

The question of how many calories are in 100g of cooked beef does not have a single answer, but a range that reflects the incredible diversity of cuts available. The calorie count can vary by more than 100 calories per 100g, depending on whether you choose a lean ground beef or a fatty ribeye. For those focused on calorie control and weight management, opting for leaner cuts like 95/5 ground beef or sirloin steak is a smart move. Regardless of the cut, beef remains a nutrient-dense source of high-quality protein, essential vitamins, and minerals that can be a valuable part of a balanced and healthy diet when consumed in moderation. For more detailed nutrition information and guidance on integrating beef into your diet, consider consulting reputable nutrition resources like the ones often used by medical institutions and fitness professionals.

: https://www.noom.com/blog/nutrition/ground-beef-for-weight-loss/

Frequently Asked Questions

A 100g serving of cooked, extra-lean ground beef (95% lean / 5% fat) contains approximately 137 calories, while a slightly less lean version (90% lean / 10% fat) contains around 204-217 calories.

Yes, the cooking method significantly affects the final calorie count. Methods like grilling, broiling, or roasting allow fat to drain away, resulting in fewer calories compared to pan-frying, especially if extra oil is used.

A 100g serving of cooked ribeye steak contains approximately 271 to 291 calories, primarily due to its higher fat content compared to leaner cuts.

There is a notable calorie difference between steak cuts. For example, a leaner sirloin steak (approx. 206-243 kcal per 100g) has fewer calories than a fattier ribeye steak (approx. 271-291 kcal per 100g).

Yes, lean beef can be a beneficial part of a weight loss plan. Its high protein content promotes satiety, helping you feel full for longer and reducing overall calorie intake.

To reduce calories, you can choose leaner cuts, trim visible fat, drain excess fat after cooking, and use grilling, broiling, or roasting instead of pan-frying. You can also bulk up your meals with lower-calorie, high-fiber vegetables.

While grass-fed beef may have a slightly different nutrient profile, the primary factor determining calorie count is the fat percentage, not the feeding method. Lean grass-fed beef is still lower in calories than fatty grain-fed beef.