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Beef Calories
High in protein, iron, and B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Beef (150 g) has 375 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 39 g of protein, 25.5 g of fat and 0 g of fiber. Its 3.9 µg of B12 covers 163% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Beef?
Beef is the meat of cattle, with flavour and texture varying from tender, finely marbled cuts to firmer pieces suited to slow cooking. Around the world it is grilled or pan-seared as steaks, simmered in stews, or minced for dishes such as burgers and meatballs. The cut and cooking method make a big difference: quick, high heat suits tender cuts, while tougher ones benefit from a longer, gentler cook.
Beef is rich in protein and also provides iron and B vitamins; its fat content varies by cut. Pair it with vegetables or salad for a balanced plate, or choose a leaner cut and trim visible fat if you want a lighter meal.
Beef Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0% DV
Protein
26g
· 52% DV
Fat
17g
· 22% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 40% · Fat 60%
Beef Vitamins & Minerals
Vitamins
B12
2.6µg · 108% DV
B3
4.5mg · 28% DV
B6
0.4mg · 24% DV
B2
0.2mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
200mg · 29% DV
Iron
3mg · 17% DV
How Nutritious Is Beef?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef
To burn the 250 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Beef Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef Contain Allergens?
No known major allergens
Which Diets Is Beef Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef Fat Profile
SATURATED
7g
MONOUNSATURATED
7.5g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Beef
Foods Similar to Beef
Frequently Asked Questions About Beef
How do you make beef tender?
For tender beef, slice across the grain and match the cooking method to the cut. Quick-cook tender cuts over high heat; cook tougher cuts slowly with moisture. Overcooking a lean cut can make it dry and chewy.
What cut of beef is best for stew or slow cooking?
Chuck, brisket, and shank are good beef choices for stews and other slow-cooked dishes. Their connective tissue softens during prolonged cooking, adding body to the dish; lean steaks are more likely to turn dry when cooked that way.
How long does raw beef last in the fridge?
Raw beef steaks and roasts generally keep for 3–5 days in a refrigerator, while ground beef keeps for 1–2 days. Store it sealed on a low shelf at 40°F (4°C) or below so juices cannot drip onto other foods.
Can you freeze beef, and how should you thaw it?
Yes, beef freezes well when wrapped airtight to prevent freezer burn. Thaw it in the refrigerator rather than on the counter, where the surface can warm while the center is still frozen. Cook promptly after thawing.
Should you wash beef before cooking it?
No, washing beef can splash bacteria onto the sink, counter, and nearby food without making the meat safer. Pat the surface dry with a paper towel if needed, then wash your hands and clean any surfaces that touched raw meat.
How can you tell if beef has gone bad?
Spoiled beef may have a persistent sour or unpleasant smell, a sticky or slimy surface, or damaged, leaking packaging. Color alone is not a reliable test: beef can look darker in vacuum packaging and still be safe if properly stored.
What is the difference between grass-fed and grain-fed beef?
Grass-fed beef comes from cattle raised mainly on pasture, while grain-fed cattle receive grain as part of their diet, often during finishing. The feeding system can affect flavor and fat composition, but neither label alone tells you how the beef was handled or cooked.
Is beef healthier than chicken?
Neither is automatically healthier in every meal. Beef supplies heme iron and vitamin B12, while chicken is often leaner, especially without skin; the cut, portion, preparation, and what else you eat all matter when comparing them.
Is it safe to eat rare beef?
Rare whole cuts of beef carry more food-safety risk than thoroughly cooked meat, though bacteria are usually concentrated on the surface. Ground beef is riskier rare because grinding can spread surface bacteria throughout the meat, so cook it through.
Can you eat beef every day?
You can eat beef regularly, but it does not need to be an everyday protein. Vary meals with beans, fish, eggs, or poultry, and limit processed meats such as bacon and sausages, which are not the same as fresh beef.
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Nutrition data compiled from USDA FoodData Central and scientific sources.