How Many Calories Are in 3 Ounces of Sliced Roast Beef?

November 30, 2025 •

4 min read

According to nutritional data, a standard 3-ounce (85g) serving of lean, cooked roast beef typically contains around 110 to 150 calories, though the exact amount can vary significantly based on the specific cut and preparation. Understanding the different factors that influence this count is key to incorporating sliced roast beef into your diet effectively.

Quick Summary

A 3-ounce serving of sliced roast beef offers 110–150 calories, dependent on the cut and fat content. Lean options like eye of round are lower in calories and fat, while deli varieties can be higher in sodium. It is a dense source of protein and essential nutrients.

Key Points

Calorie Range: A 3-ounce (85g) serving of sliced roast beef typically contains between 110 and 150 calories, varying by cut and preparation.
Lean Cuts are Lower in Calories: Cuts from the round or sirloin (like eye of round) offer fewer calories and less fat per ounce compared to other options.
Deli vs. Homemade: Deli roast beef is often higher in sodium and may contain additives, while homemade offers more control over ingredients and nutrition.
High-Quality Protein Source: Roast beef is an excellent source of complete protein, which is essential for muscle maintenance and growth.
Rich in Micronutrients: It provides significant amounts of essential nutrients including iron, zinc, B-vitamins, and selenium.
Preparation Matters: How you cook your beef, including trimming fat and avoiding excessive oil, directly affects the calorie count.
Portion Control is Key: To manage calories effectively, a 3-ounce portion is recommended, which can be part of a healthy, balanced meal.

Understanding the Calorie Count in Sliced Roast Beef

When you ask "how many calories are in 3 ounces of sliced roast beef?", the answer isn't a single number but a range. The calorie count for a 3-ounce (85g) serving is primarily determined by two factors: the cut of beef used and the fat content. For example, a 3-ounce serving of pre-packaged deli roast beef can contain about 110 to 125 calories. In contrast, a leaner, freshly roasted beef could be closer to 150 calories. Fattier cuts, or those not trimmed as well, will have a higher calorie total, with some estimates for non-lean beef reaching over 200 calories for a similar portion.

Factors That Influence the Calorie Count

Cut of Beef: Different parts of the cow have varying levels of fat. Leaner cuts from the round or sirloin area will have fewer calories per ounce than fattier cuts from the rib or chuck.
Trimmed Fat: How much visible fat is trimmed off before and after cooking will directly impact the total calorie count. For homemade roast beef, trimming excess fat is an easy way to reduce calories.
Preparation Method: The use of oil, butter, or marinades during cooking adds extra fat and calories. For example, pan-seared steak cooked in butter has more calories than plain roasted beef.
Processing (Deli vs. Homemade): Deli roast beef, while often lean, may contain added sodium, preservatives, and sometimes other ingredients that affect its nutritional profile compared to a simple, homemade preparation.

A Comparison of Deli and Homemade Roast Beef


Feature	Deli Roast Beef (3 oz)	Homemade Roast Beef (3 oz)
Calories	Typically 110–125	Can range from 110 to 150+, depending on cut and trim
Sodium	Often high, e.g., 440-810mg	Significantly lower, as salt is added only to taste
Ingredients	May contain preservatives, flavorings, and additives	Just meat, seasonings, and potentially added fat for cooking
Fat Content	Generally lean, but depends on brand	Varies widely based on cut and trimming
Control	No control over ingredients or sodium levels	Full control over cut, seasoning, and additives

The Health Benefits of Roast Beef

Roast beef, especially from lean cuts, offers a powerhouse of essential nutrients that support a healthy diet.

Key Nutritional Advantages

High-Quality Protein: As a complete protein source, it contains all nine essential amino acids necessary for muscle repair, growth, and overall body function. A 3-ounce serving of lean roast beef can provide over 20 grams of protein.
Rich in Iron: Beef provides heme iron, which is absorbed more easily by the body than the non-heme iron found in plant-based foods. This is crucial for preventing iron deficiency anemia.
Source of B-Vitamins: It is a rich source of B vitamins, including B12, B6, and niacin, which are vital for energy metabolism and reducing fatigue.
Zinc and Selenium: These minerals are important for immune function and antioxidant defense.

How to Choose the Leanest Roast Beef

To keep calories and saturated fat in check, prioritize lean cuts. Look for labels that indicate these cuts and, if possible, choose grass-fed options.

Common Lean Cuts for Roast Beef

Eye of Round Roast
Top or Bottom Round Roast
Sirloin Tip Roast
Clod Roast

Choosing these cuts and trimming any visible fat before cooking will yield the most nutrient-dense, calorie-controlled results. For a detailed guide on lean beef options, you can consult resources like the BeefResearch.ca website.

Conclusion: Making Informed Choices

Ultimately, how many calories are in 3 ounces of sliced roast beef is not a fixed figure but a range influenced by your selection. For health-conscious individuals, opting for lean, homemade roast beef is often the best choice due to its lower fat and controlled sodium content. When purchasing deli meat, being aware of brand-specific nutrition labels is crucial to managing your intake effectively. By choosing lean cuts and mindful preparation, roast beef can remain a delicious and nutritious part of a balanced diet, offering a high-protein, nutrient-rich option for meal planning.

The Broader Impact of Beef in Your Diet

While roast beef offers significant nutritional benefits, like all dietary choices, it is best enjoyed as part of a varied and balanced diet. Processed meats, including some deli varieties, have been linked to higher risks of certain health conditions, largely due to added sodium and other compounds. Cooking beef at high temperatures, which produces heterocyclic amines, is another factor to consider, though research is mixed on the exact risk. However, fresh, lean beef remains an excellent source of high-quality protein and essential micronutrients. Pairing it with vegetables and whole grains ensures a comprehensive and healthy meal.

How to Enjoy Roast Beef on a Low-Calorie Diet

Portion Control: Stick to the 3-ounce serving size, which is roughly the size of a deck of cards.
Pair with Vegetables: Serve with a generous portion of steamed vegetables or a large salad to increase satiety and add fiber without excessive calories.
Use Light Dressings: If making a salad or sandwich, opt for a light vinaigrette or a smear of horseradish yogurt instead of calorie-dense mayonnaise or creamy dressings.
Thinly Slice: Thinner slices can make a portion feel larger and more satisfying.

Following these tips helps you maximize the nutritional benefits while keeping the calorie count in check. With an understanding of the variables at play, you can confidently include roast beef in your meals while staying on track with your health goals.

Frequently Asked Questions

Not necessarily. Deli roast beef can sometimes be lower in fat and calories, with some brands offering 110-125 calories per 3 ounces. However, it is almost always significantly higher in sodium due to processing and preservatives compared to a homemade roast.

Lean cuts of beef that are great for roasting include eye of round, top round, bottom round, sirloin tip, and clod roast. These cuts are lower in fat and a great choice for managing calorie intake.

Cooking roast beef using dry heat methods like roasting or air frying typically does not add significant calories. However, adding oils or fats during the cooking process, such as with pan-searing, will increase the calorie count. The calorie content of the meat itself remains the same regardless of whether it's served hot or cold.

Yes, lean roast beef can be good for weight loss when consumed in moderation. Its high protein content promotes satiety and helps build muscle, and it is relatively low in calories compared to other protein sources. Portion control and pairing it with healthy sides are key.

Beyond protein, roast beef is rich in iron, zinc, selenium, and B-vitamins, including B12, B6, and niacin. These nutrients are important for energy metabolism, immune function, and carrying oxygen in the blood.

When choosing a roast, look for lean cuts like eye of round. If buying deli meat, compare nutrition labels to find options with lower sodium content and fewer additives. For the healthiest choice, consider making your own roast beef at home to control all ingredients.

Grass-fed beef is often leaner and can have slightly fewer calories and fat than grain-fed beef. It may also have higher levels of certain beneficial compounds like omega-3 fatty acids and antioxidants.