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Beef shank, cooked Calories
High in protein, iron, and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef shank, cooked (140 g) has 330 calories. That works out to 236 calories per 100 g. It contains 0 g of carbs, 43.7 g of protein, 16.9 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 152% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Beef shank, cooked Nutrition Facts
Selected: 1 piece (medium) · 140 g
330
KCAL / 140G
Carbs
0g
· 0% DV
Protein
43.7g
· 87% DV
Fat
16.9g
· 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 53% · Fat 47%
Beef shank, cooked nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 6.58 g | 33% |
| Trans fat | 0.59 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.7 g | 87% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Beef shank, cooked?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 330 kcal |
| 1 ounce (thin) | 28 g | 66 kcal |
| 1 piece (small) | 90 g | 212 kcal |
| 100 g | 100 g | 236 kcal |
| 1 serving (shredded) | 120 g | 283 kcal |
| 1 cup (diced) | 150 g | 354 kcal |
| 1 piece (large) | 200 g | 472 kcal |
| 1 piece (whole) | 260 g | 614 kcal |
Calculated from 236 calories per 100 g.
Frequently Asked Questions About Beef shank, cooked
What is cooked beef shank?
Cooked beef shank is meat from the lower part of a cow’s leg, usually braised, stewed, or simmered until tender. The cut contains substantial connective tissue, which softens during slow cooking and gives the cooking liquid body.
How do you cook beef shank until tender?
Cook beef shank slowly with a little liquid in a covered pot until it yields easily to a fork. A gentle braise or simmer works better than a quick, high-heat method because the cut needs time for its connective tissue to soften.
Can you cook beef shank in a slow cooker?
Yes, beef shank works well in a slow cooker. Add enough broth or other cooking liquid to keep the meat moist, and cook until it is fork-tender; avoid lifting the lid repeatedly, which lets heat escape.
How long should you braise beef shank?
Braise beef shank for several hours at a low temperature, until the meat is tender enough to pull apart with a fork. The exact time depends on the size and thickness of the pieces, so check tenderness rather than relying only on the clock.
What is the difference between beef shank and osso buco?
Beef shank is a cut of meat from the lower leg; osso buco is a dish traditionally made with cross-cut veal shank. Osso buco is braised with vegetables and liquid, with the marrow-filled bone left in the center of each slice.
Why is beef shank still tough after cooking?
Beef shank is usually tough because it has not cooked long enough for its connective tissue to soften. Add a little hot liquid, cover the pot, and continue cooking gently until the meat separates easily with a fork.
Can you eat the marrow in beef shank bones?
Yes, marrow inside beef shank bones can be eaten once cooked. Scoop it out with a small spoon and enjoy it with the meat or stir it into the braising liquid; remove any bone fragments before serving.
What dishes can you make with beef shank?
Beef shank is well suited to braises, stews, soups, and broths. Its bones and connective tissue add richness to long-simmered dishes, while the meat becomes tender enough to serve over mashed potatoes, rice, or noodles.
How long does cooked beef shank keep in the fridge?
Cooked beef shank keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze cooked beef shank?
Yes, cooked beef shank freezes well. Divide it into portions with some cooking liquid, seal it in freezer-safe containers, and thaw it in the refrigerator before reheating; the liquid helps keep the meat from drying out.
Beef shank, cooked Vitamins & Minerals
Vitamins
B12
3.64µg · 152% DV
B3
8.12mg · 51% DV
B6
0.53mg · 31% DV
B2
0.27mg · 21% DV
Minerals
Zinc
7.56mg · 69% DV
Selenium
38µg · 69% DV
Phosphorus
308mg · 44% DV
Iron
3.92mg · 22% DV
Potassium ⭐
476mg · 14% DV
Sodium
95mg · 4% DV
Beef shank, cooked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef shank, cooked
To burn the 330 calories in 1 piece (medium) (140 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.
What is Beef shank, cooked?
Beef shank, cooked comes from the hardworking lower leg of the animal, a cut with plenty of connective tissue and often a central bone. It is usually cooked slowly in liquid until the meat softens and the cooking broth becomes rich and gently gelatinous. Shank is commonly used in braises, soups and hearty stews.
Its flavour is deep and savoury; when properly cooked, the meat pulls apart into tender strands. Serve it with vegetables, potatoes or grains, or use the meat and broth as the base for a warming soup. It is protein-rich, with 31.2 g of protein per 100 g. For a lighter meal, pair it with plenty of vegetables and skim excess fat from the broth.
How Nutritious Is Beef shank, cooked?
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.
Is Beef shank, cooked Processed?
NOVA 2
Minimally Processed
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 shank, cooked Contain Allergens?
No known major allergens
Which Diets Is Beef shank, cooked 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
— Not suitable
Low FODMAP
— Not suitable
Beef shank, cooked Fat Profile
SATURATED
6.58g
MONOUNSATURATED
7.28g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.