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Beef (Raw) Calories
High in protein, iron, and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Beef (Raw) (150 g) has 375 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 29.1 g of protein, 28.5 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 (Raw)?
Raw beef is uncooked meat from cattle, with texture and fat content varying by cut. It is usually bought as an ingredient to cook, though some food traditions serve it raw in dishes such as steak tartare or carpaccio. In many homes, it is more commonly grilled, roasted, braised or minced for burgers and meat sauces.
Its flavour is savoury and its texture can range from tender to firm; cooking browns the surface and changes both. Beef is protein-rich, and the supplied figures give 19.4 g of protein per 100 g. Choose a leaner cut if you want a lighter meal, and keep raw meat chilled and separate from ready-to-eat foods; cook it thoroughly unless preparing a raw dish with appropriate food-safety care.
Beef (Raw) Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0% DV
Protein
19.4g
· 39% DV
Fat
19g
· 24% 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 31% · Fat 69%
Beef (Raw) Vitamins & Minerals
Vitamins
B12
2.6µg · 108% DV
B3
4.9mg · 31% DV
B6
0.5mg · 29% DV
B2
0.17mg · 13% DV
Minerals
Zinc
5mg · 45% DV
Phosphorus
180mg · 26% DV
Selenium
13µg · 24% DV
Iron
3mg · 17% DV
How Nutritious Is Beef (Raw)?
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 (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef (Raw)
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 (Raw) 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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Beef (Raw) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef (Raw) Fat Profile
SATURATED
7.7g
MONOUNSATURATED
8.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
Compare Beef (Raw)
Foods Similar to Beef (Raw)
Frequently Asked Questions About Beef (Raw)
Can you eat raw beef?
Eating raw beef is not considered safe because it can carry harmful bacteria, including E. coli and Salmonella. Cooking beef thoroughly reduces this risk. Pregnant people, young children, older adults, and people with weakened immune systems should avoid raw beef.
How long does raw beef last in the fridge?
Raw beef usually keeps for 1–2 days in a refrigerator set to 4°C (40°F) or colder. Store it in a covered container on the bottom shelf so its juices cannot drip onto other foods, and freeze it if you will not use it soon.
Should you wash raw beef before cooking it?
No, washing raw beef does not remove harmful bacteria. Water can splash bacteria onto the sink, counters, and nearby food. Pat the meat dry with a clean paper towel if needed, then wash your hands and any surfaces or utensils that touched it.
Can you freeze raw beef?
Yes, raw beef can be frozen. Wrap it tightly or seal it in a freezer-safe bag, removing excess air to help prevent freezer burn. Thaw it safely in the refrigerator, and cook it soon after thawing.
How do you thaw raw beef safely?
Thaw raw beef in the refrigerator, in a dish on the bottom shelf to catch drips. For faster thawing, keep it in a leak-proof bag submerged in cold water and cook it promptly. Do not thaw beef on the counter.
How can you tell if raw beef has gone bad?
Raw beef that smells sour or unpleasant, or feels sticky or slimy, should be discarded. A brownish color alone does not prove that beef is spoiled, since exposure to air can change its color. Never taste questionable meat to check it.
Is it safe to eat raw ground beef?
No, raw ground beef is especially risky. Grinding can spread bacteria from the meat’s surface throughout the batch, so cooking only the outside is not enough. Cook ground beef until its center reaches 71°C (160°F).
Is steak tartare safe to eat?
Steak tartare is made with raw beef, so it carries a risk of foodborne illness even when prepared with lemon juice, vinegar, or spices. Those ingredients do not reliably kill harmful bacteria. Thoroughly cooked beef is the safer choice.
Does marinating raw beef make it safe to eat raw?
No, marinating raw beef does not make it safe to eat uncooked. Acidic ingredients such as lemon juice or vinegar may change the meat’s texture, but they do not reliably destroy disease-causing bacteria. Cook the beef thoroughly instead.
What temperature should beef reach when cooked?
Cook whole cuts of beef to an internal temperature of at least 63°C (145°F), then let them rest for 3 minutes before cutting. Ground beef should reach 71°C (160°F), since grinding can distribute surface bacteria throughout the meat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.