How many calories are in a beef chuck? The complete nutritional breakdown.

November 30, 2025 •

3 min read

A typical 100g serving of cooked beef chuck can contain between 160 and 277 calories, depending on the cut and fat content. The answer to how many calories are in a beef chuck is not a single number, but a range influenced by factors like leanness, cooking method, and whether it is a steak, roast, or ground meat.

Quick Summary

Caloric content of beef chuck varies significantly depending on the specific cut, fat trim, and cooking method. Leaner versions offer fewer calories than fattier roasts or ground chuck, and cooking concentrates the calories per ounce due to moisture loss.

Key Points

Calorie Variation: Beef chuck calories vary widely, from around 160 to 277 kcal per 100g, depending on the cut and fat content.
Lean Cuts are Lower in Calories: Leaner cuts like chuck eye steak are a lower-calorie option compared to fattier versions like standard chuck steak or ground chuck.
Cooking Concentrates Calories: Cooking causes moisture loss, increasing the calorie density per ounce, although the total calories of the initial piece of meat remain the same.
High in Protein and Nutrients: All forms of beef chuck are excellent sources of high-quality protein, B-vitamins, iron, and zinc.
Cooking Method Affects Final Count: The method of cooking (e.g., adding oil) and accompanying marinades or sauces will impact the total calorie count of your meal.
Factors Affecting Calories: The primary factors influencing beef chuck's caloric value are the cut of meat, the amount of fat trim, and the cooking method used.

Beef chuck, a versatile and flavorful cut from the shoulder of the cow, is a popular choice for many dishes, from slow-cooked roasts to ground beef. However, understanding its caloric and nutritional profile is key for managing a balanced diet. The calorie count can differ significantly based on the specific cut, how it's prepared, and the amount of fat trimmed.

Caloric Breakdown of Common Beef Chuck Cuts

The calories in beef chuck are primarily derived from its fat and protein content. Here is a closer look at the nutritional values for different popular cuts, typically measured per 100g or a 3oz serving, and accounting for cooking, which concentrates the nutrients. For detailed information, see {Link: FoodStruct https://foodstruct.com/food/chuck-steak}.

Chuck Steak and Chuck Eye Steak

Chuck steak is known for its rich flavor and can be tougher than other steaks, making it suitable for slow cooking or marinades. The eye of the chuck steak is often a leaner portion.

Ground Beef Chuck

Ground chuck, typically 80% lean, has a caloric content dictated by its fat-to-meat ratio.

Chuck Roast

Chuck roast is a larger cut used for pot roast and stews. Cooked, a 100g portion can range from 201 to 232 calories depending on trim and cooking. Raw, a lean arm pot roast chuck has about 132 calories per 100g.

The Effect of Cooking on Calories

Cooking concentrates calories per unit of weight as water is lost. For example, 4oz of raw chuck might cook down to 3oz, but the total calories remain the same. This increases the calorie density in the cooked meat.

Important Nutritional Highlights of Beef Chuck

Beef chuck is a valuable source of essential nutrients:

High-Quality Protein: Crucial for muscle repair and building.
Excellent Source of B-Vitamins: Including B12, B6, and niacin, important for energy metabolism and brain function.
Essential Minerals: Provides iron, zinc, and selenium for immunity and health.
Amino Acids: Offers a full spectrum of essential amino acids, including BCAAs for muscle growth.

Calorie and Nutrition Comparison of Beef Chuck Cuts


Beef Chuck Cut	Calories (per 100g cooked)	Fat (per 100g cooked)	Protein (per 100g cooked)
Standard Chuck Steak	~277 kcal	~20 g	~25 g
Lean Chuck Eye Steak	~209 kcal	~11 g	~28 g
80/20 Ground Chuck	~257 kcal*	~22 g	~19 g
Chuck Roast	~232 kcal	~13 g	~21 g

*Note: Ground chuck calorie estimates vary based on actual fat content. This value is an estimate based on data for an 80/20 lean/fat ratio.

Understanding the Factors That Influence Calories

Several factors impact the final calorie count:

Fat Trim: More fat means more calories. A lean trim significantly reduces calories.
Cooking Method: Frying adds calories; braising or slow-roasting in liquid adds fewer extra calories.
Serving Size: Total calories increase with larger portions.
Marinades and Sauces: Sugary or oil-based additions increase calorie count.

Conclusion

The calorie content of beef chuck is variable, depending on the cut's fat content and preparation. Fattier options like standard chuck steak and ground chuck are higher in calories than lean cuts like chuck eye steak. By selecting a leaner cut and being mindful of cooking methods and additions, you can enjoy beef chuck while managing your calorie intake. For precise nutritional data, consult resources like the USDA's database: {Link: USDA FoodData Central https://fdc.nal.usda.gov/}.

Nutritional Information from Reliable Sources

For more detailed nutritional information on various beef products, consult the USDA FoodData Central database: {Link: USDA FoodData Central https://fdc.nal.usda.gov/}.

Frequently Asked Questions

Cooking does not add calories to the meat itself unless you add extra fat like oil or butter. It does, however, cause water loss, which increases the calorie density per gram of the cooked product.

Generally, yes. Ground beef chuck, especially popular varieties like 80/20, has a higher fat content, which means more calories per serving compared to a lean chuck steak.

Lean cuts of beef chuck, such as a trimmed chuck eye steak, have fewer calories. For example, a 100g serving of lean chuck eye steak has about 209 calories, while a standard chuck steak can have 277 calories.

A standard serving size for meat, including beef chuck, is often considered to be 3 ounces (85g), which is a useful reference for calorie counting.

Yes, trimming visible fat from beef chuck can significantly reduce the total calories and fat content of the final cooked dish.

Beef chuck is a rich source of B-vitamins, particularly B12, and important minerals like iron, zinc, and selenium.

Yes, the calories differ due to variations in fat content. Chuck roast is often marbled for slow-cooking, while a lean chuck steak can be a leaner option. Nutritional data shows different calorie counts for each.