What are the macros for 350g of beef?

December 4, 2025 •

4 min read

According to nutrition data, a cooked 350g portion of 90% lean ground beef contains approximately 88 grams of protein and 37 grams of fat. The specific macros for 350g of beef vary significantly based on the cut of meat, its fat-to-lean ratio, and whether the weight is measured before or after cooking.

Quick Summary

This guide provides a comprehensive breakdown of the macronutrients in different 350g cuts of beef. Key factors, including leanness and preparation methods, are explored to help accurately track nutritional intake. A detailed comparison table highlights the variations in protein, fat, and calories across popular beef types.

Key Points

Varying Macros: The macros for 350g of beef depend heavily on the specific cut and its fat content.
Raw vs. Cooked: Raw beef loses up to 25% of its weight during cooking, primarily water, which concentrates the nutrients in the smaller, cooked portion.
Lean Cuts vs. Fattier Cuts: Cuts like flank steak and sirloin are leaner and have fewer calories and fat per 350g than fattier cuts like tenderloin.
High Protein Source: Beef, regardless of the cut, is an excellent source of high-quality protein, with even lean cuts providing a significant amount.
Rich in Micronutrients: Beyond macros, 350g of beef is packed with essential micronutrients like iron, zinc, and Vitamin B12.
Accurate Tracking: For the most accurate macro tracking, always weigh your beef raw and consistently use the nutritional information for the raw product.

Understanding the Variables Affecting Beef Macros

When calculating the macros for 350g of beef, it is crucial to recognize that a single value is misleading. The nutritional profile changes dramatically depending on the specific cut, the percentage of lean meat versus fat, and the cooking method employed. For example, a 350g portion of lean ground beef will have a very different fat and calorie count than an equally-sized piece of beef tenderloin. Furthermore, the weight of meat decreases during cooking due to water loss, which concentrates the protein and fat per gram of the final, cooked product. This means a 350g raw measurement results in a smaller cooked portion with the same total macros, while a 350g cooked portion requires a larger raw starting weight.

The Critical Role of Beef Cut

Beef cuts are not created equal from a nutritional standpoint. Cuts like sirloin and flank tend to be leaner, offering a higher protein-to-fat ratio. In contrast, fattier cuts or ground beef with a lower lean percentage will have more calories and fat. Consider a 350g raw serving of 95% lean ground beef compared to a fattier 80/20 mix; the leaner option will be lower in both total fat and calories. For those on a high-protein, lower-fat diet, choosing leaner cuts is essential for hitting specific macro targets.

Raw vs. Cooked Weight: The Shrinkage Effect

During the cooking process, beef loses a significant portion of its weight, primarily from water evaporation and fat rendering. On average, meat can shrink by about 25% when cooked. This is a critical point for anyone meticulously tracking their macros. If you weigh out 350g of raw ground beef, you will be consuming the total macros for that initial weight, even though the final cooked weight may only be around 260-280g. The reverse is also true: to get the nutritional value of 350g of cooked beef, you would need to start with approximately 467g of raw beef (350 / 0.75). Failing to account for this can lead to over or under-consuming calories and macros.

Macro Comparison for 350g of Beef

The table below provides a clear comparison of the macronutrients for different types of beef based on a 350g measurement. Values are based on raw weight unless otherwise specified, as this is the most accurate way to track nutrition consistently.


Beef Type	Preparation	Calories (approx.)	Protein (g)	Fat (g)	Carbs (g)
95% Lean Ground Beef	Raw	459	75	18	0
90% Lean Ground Beef	Raw	616	70	35	0
Sirloin Steak	Raw (Lean & Fat)	683 (Cooked)	104 (Cooked)	30 (Cooked)	0
Beef Flank Steak	Raw (Lean)	543	74	25	0
Beef Tenderloin	Raw (Lean & Fat)	865	69	64	0

Nutritional Lists: Beyond the Macros

Beef provides a robust nutritional profile beyond just protein and fat. It is a fantastic source of many essential micronutrients. Here is a list of some of the key vitamins and minerals you can get from beef:

Iron: Crucial for blood cell production and preventing anemia.
Vitamin B12: Essential for nerve function and DNA synthesis.
Zinc: Supports immune function and metabolism.
Selenium: A powerful antioxidant that protects cells from damage.
Niacin (Vitamin B3): Helps convert food into energy.

Practical Advice for Tracking Your Macros

To ensure your tracking is as accurate as possible, follow these practical tips:

Choose a Consistent Method: Always weigh your beef either raw or cooked, but not a mix of both. Sticking to one method eliminates confusion and error.
Consider Fat Rendering: If weighing cooked beef, remember that some fat will have cooked off. For precise tracking, you might need to find nutritional information for that specific cooked state, or account for the rendered fat.
Use a Food Scale: Precision is key. A kitchen scale will give you far more accurate results than visual estimates.
Consult Reliable Databases: Reputable food databases can offer detailed breakdowns for various cuts and preparation methods. One example is the data provided by platforms like Healthline or the USDA nutrient database.
Factor in Cooking Additives: If you cook with oil, butter, or marinades, remember to log these additional sources of fat and calories.

Conclusion

To determine what are the macros for 350g of beef, you must first define the cut and the preparation method. Lean cuts like flank and sirloin offer a high protein density with less fat, making them suitable for low-fat diets. Fattier options like tenderloin and higher-fat ground beef provide more calories and fat. The raw versus cooked weight difference is a critical factor for accurate tracking, with cooked meat weighing less but retaining its original macro count per portion. By understanding these nuances and using reliable nutritional data, you can effectively manage your intake of protein, fat, and calories to align with your health and fitness objectives.

For more general information on the nutritional benefits and downsides of beef, you can review this summary from Healthline.

Frequently Asked Questions

The macros per 350g will be different because of water loss. For example, 350g of 90% lean ground beef, raw, has approximately 70g protein and 35g fat. When cooked, it shrinks by about 25%, so the final cooked weight would be around 260-280g, but it would still contain the same total macros originally present in the 350g raw portion.

While 350g is a substantial portion, it's not a 'standard' serving size. Standard serving sizes are often 3-4 ounces (around 85-113g). However, 350g might be used for meals requiring higher protein and calorie intake, such as for bodybuilders or athletes.

Protein is a primary macronutrient in beef. The exact percentage of protein varies depending on the cut's leanness, but it is always a significant component.

Beef's weight decreases during cooking primarily because of the evaporation of water content and the rendering of some fat. This process does not remove the nutritional value; it simply concentrates it in a smaller mass.

Yes, grass-fed beef can have a slightly different macro profile. For example, 350g of raw grass-fed ground beef might have a different fat breakdown compared to conventionally raised beef. It generally has a higher proportion of healthier fatty acids like omega-3s, but total fat and protein grams might be comparable.

Based on the provided search results for cooked data, the sirloin steak listed has a very high protein content (104g for a cooked 350g portion). However, leaner cuts generally have a higher protein density per gram of mass.

To track restaurant steak macros, estimate the raw weight. Since cooked meat weighs about 75% of its raw weight, you can estimate the cooked weight (e.g., your 350g portion) and then multiply that by 1.33 to get the approximate raw weight for tracking purposes. Be sure to add any cooking oil or sauces separately.