Beef is one of the most popular types of meat consumed around the world. From hamburgers to steaks, roast beef sandwiches to beef tacos, beef is a staple ingredient in many delicious recipes. But with growing health consciousness, many people want to know – how many calories are actually in beef?
In this article, we’ll take a detailed look at the nutrition facts for different cuts and preparations of beef. We’ll break down how factors like fat content, portion size, and cooking method impact the calories and other nutrients in various beef products. Read on to learn more about determining calories in beef.
Calorie Content of Beef Depends on Several Key Factors
There is no simple answer to “how many calories in beef?” The calorie content can vary quite a bit based on a few key factors:
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Cut of beef Different cuts have different fat-to-protein ratios. Fattier cuts like ribeye or ground beef generally have more calories than leaner cuts like tenderloin or sirloin
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Portion size 4 ounces of steak has fewer calories than 8 ounces of steak Pay attention to portion sizes when determining calories,
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Fat trimming: Untrimmed cuts with more exterior fat will be higher in calories than trimmed cuts. Go for “choice” or “select” grades with less marbling.
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Cooking method: Frying beef adds more calories from oil compared to grilling, roasting, or broiling. Go for dry heat cooking methods.
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Additions/preparation: Ingredients like cheese, sauce, or batter add more calories. Watch out for highly processed beef products too.
Now let’s explore how calories in common beef products stack up.
Calorie Counts in Popular Types of Beef
Lean Cuts of Beef
- Top sirloin steak (4 oz): 178 calories
- Bottom round roast (4 oz): 158 calories
- Eye of round steak (4 oz): 140 calories
- Sirloin tip steak (4 oz): 172 calories
- Top round steak (4 oz): 164 calories
The leanest cuts of beef like sirloin or round contain about 150-180 calories in a standard 4 oz cooked serving. These are your best bets for keeping calories under control.
Ground Beef
- 96% lean (4 oz patty): 145 calories
- 90% lean (4 oz patty): 200 calories
- 80% lean (4 oz patty): 283 calories
The leaner the ground beef, the fewer calories it contains. Stick to 90% or higher and watch your portion size to keep calories in check with ground beef.
Steaks & Roasts
- T-bone steak (5 oz): 340 calories
- Porterhouse steak (5 oz): 340 calories
- Ribeye steak (5 oz): 360 calories
- Tenderloin roast (4 oz): 180 calories
- Tri-tip roast (4 oz): 200 calories
T-bones, porterhouses, and ribeyes are fattier cuts that come in around 340-360 calories per 5 oz serving. Roasts can range from 180-200 calories for a 4 oz serving.
Brisket & Short Ribs
- Brisket (4 oz): 295 calories
- Short ribs (4 oz): 345 calories
Brisket has a higher fat content, coming in around 295 calories per 4 oz portion. Short ribs are even fattier, with about 345 calories in 4 oz of cooked meat.
As you can see, calories in beef can shift by hundreds of calories depending on the specific cut. In general, sticks to leaner cuts in sensible portions to keep calories under control.
Cooking Method Significantly Impacts Calories in Beef
The way you prepare and cook beef also influences its final calorie content per serving. Here’s how different cooking methods compare:
- Grilled (4 oz burger): 230 calories
- Pan-fried (4 oz burger): 300 calories
- Deep-fried (4 oz burger): 400 calories
- Roast beef, eye of round (4 oz): 185 calories
- Braised brisket (4 oz): 300 calories
Frying adds a significant amount of extra calories from the oil used. Deep-frying adds even more oil and calories. Grilling, broiling, roasting and braising are healthier preparations.
Other Factors Boosting Calories in Beef Dishes
It’s not just the beef itself you have to watch out for. Additional ingredients and preparation techniques can pile on extra calories:
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Cheese: A cheeseburger has 70-80 more calories than a hamburger patty alone.
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Sauces: Ketchup, barbecue sauce, ranch dressing, etc. add calories.
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Breading/batter: Chicken-fried steak has a coating that increases calories.
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Processed meats: Hot dogs, sausage, and deli meats have more calories than fresh cuts.
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Fattier additions: Bacon, avocado, etc. further increase calories.
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Restaurant/fast food: Beef dishes at restaurants often use fattier cuts and cooking methods.
Your best bet is to stick to grilled, broiled or roasted beef served without heavy sauces, toppings or batter coatings. Watch your portions and choose leaner cuts to control calories.
Nutrition Facts Comparison of Beef Cuts & Preparations
Here is a nutrition facts table comparing different 4 oz serving sizes of various raw and cooked beef products:
| Beef Product | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| 96% lean raw ground beef | 122 | 4.8 | 22 |
| 80% lean pan-fried ground beef patty | 283 | 24 | 24 |
| Grilled sirloin steak | 178 | 6 | 34 |
| Braised brisket | 295 | 18 | 32 |
| Grilled short ribs | 345 | 26 | 23 |
| Roast beef deli slices | 70 | 2 | 13 |
As you can see, leaner cuts cooked via grilling/roasting are your best bet for getting a good protein boost while keeping calories and fat in check.
Healthy Serving Sizes for Beef
To keep calories under control, stick to USDA-recommended serving sizes for beef:
- 2-3 oz for cooked beef (about the size of a smartphone)
- 3-4 oz for leaner meats like sirloin or 90%+ ground beef
- 1.5-2 oz for higher-fat meats like ribeye or 80% ground beef
Aim for 2-3 modest servings of beef per week as part of a varied, whole food diet for optimal health. Frozen pre-portioned cuts are an easy way to control servings.
The Bottom Line on Calories in Beef
So how many calories in beef? In general, a cooked 3-4 oz serving of lean beef contains about 150-250 calories depending on the cut. Fattier cuts of beef, larger portions, frying/deep frying and additions like cheese or sauce will result in higher calorie totals.
To get the benefits of beef protein without unnecessary calories, go for lean cuts like sirloin or tenderloin. Watch your portions, trim excess fat, and stick to grilling, roasting or broiling. Limit highly processed beef products and dishes with lots of additions.
Beef can absolutely have a place in a healthy diet when consumed in moderation. Just be mindful of your choices to keep calories in check. Use this guide to make informed decisions when adding beef to your weekly menu rotation.
Preparing cuts of beef
Even the leanest cuts of beef can be bad for your weight and health if you prepare them in unhealthy ways. Here are a few simple tips to control the fat:
- Trim it. Cut off any solid fat that you can see before you cook the meat. Then remove any leftover fat you can see before eating it.
- Drain it. After cooking ground meat, put it into a strainer or colander and drain the fat. Then rinse the meat with hot water. Blot the meat with a paper towel to remove the water.
- Chill it. After cooking, chill the beef juices so that you can skim off and throw out the hardened fat. Then add the juice to stews, soups and gravy.
Even if you choose lean or extra-lean cuts of beef, dont eat too much. The Dietary Guidelines for Americans recommends that adults eat no more than a total of 26 ounces of meat, poultry and eggs per week. One portion of cooked meat is three ounces. Thats about the size of a deck of cards.
Think of the beef in your diet as a side dish, not a main dish. And enjoy various protein foods, including:
- Skinless poultry.
- Fish.
- Beans, lentils and peas.
- Nuts and seeds.
- Soy products.
If you like organ meat, such as liver, limit how much of it you eat. Organ meats are a concentrated source of nutrients such as protein, vitamins and minerals. But they are not a lower fat or lower cholesterol choice. And for some people, the concentration of nutrients can be a problem. For example, too much vitamin A during early pregnancy is not recommended. And the level of a chemical called purines are linked to a type of arthritis called gout. So talk to your healthcare professional before eating organ meat if you have any questions about how it might affect your health.
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FAQ
How many calories are in an 8 oz piece of steak?
Calories in Steak
An eight-ounce grilled sirloin steak provides about 300 calories if it;s a lean cut, and 362 calories if it’s a T-bone steak trimmed to 1/8 inches of fat. A filet mignon contains 320 calories per eight-ounce serving, according to the USDA National Nutrient Database.
Is beef healthy for weight loss?
These findings suggest that unprocessed red meat has no adverse effects on body weight and metabolic function and can thus be included as part of a healthy diet for weight maintenance after a successful weight reduction in obese people.
How much beef is 1200 calories?
1 lb of grain finished hamburger meat (70% lean) contains about 1250 calories. On the other hand 1 lb of 95% lean ground beef contains about 800 calories. A 16oz rib eye would have about 1220 calories (112g of protein and 85g of fat). 16oz worth of filet mignon has about 1200 calories (120g of protein and 80g of fat).
How many calories are in 4 0z ground beef?
| Protein (g) | 24.19 |
|---|---|
| Total lipid (fat) (g) | 5.65 |
| Carbohydrate, by difference (g) | 0 |
| Energy (kcal) | 154.81 |
| Sugars, total (g) | 0 |
How many calories are in 4 ounces of beef?
The favorite choice for the term “Beef” is 4 ounces of boneless, cooked Beef which has about 330 calories. Calorie and nutritional information for a variety of types and serving sizes of Beef is shown below. Find detailed calories information for Beef including Popular Types of Beef and Other Common Cuts of Beef.
What is the average serving size of beef?
The average serving size of beef is about 3 oz., which is the equivalent to the size of a deck of cards. Level Up! Get specific with these in-depth guides. Compare the calories in different cuts of Beef rump steak, fillet steak, sirloin, mince, burgers,
How many calories are in beef?
Let’s dive into the fascinating world of beef and its nutritional profile, focusing on beef calories, protein in beef, fat in beef, and carbs in beef. When considering beef as part of your diet, it’s important to note its caloric content and macronutrient breakdown. On average, a 100-gram serving of beef contains approximately 250 calories.
How many calories are in a pound of beef?
Fattier cuts with more marbling like prime rib and ribeye steak contain around 1200 calories per pound. Very lean cuts like beef shank come in around 950 calories per pound. On average, grass-fed beef tends to have a slightly higher calorie count than grain-fed beef. This is because grass-fed meat has a higher percentage of fat.
How many calories are in 100 grams of beef?
There are 288 calories in 100 grams of Beef. Calorie Breakdown: 63% fat, 0% carbs, 37% prot. There are 288 calories in 100 grams of Beef. Get full nutrition facts and other common serving sizes of Beef including 1 serving and 1 cup of cooked, shredded.
How many calories are in a pound of Raw lean beef?
1 pound of raw lean beef = around 1,000 calories This applies to cuts like eye of round, 95% lean ground beef, sirloin tip, and other very lean options. These calories come from approximately So lean beef is high in protein with around 450 calories coming from protein and 550 calories from fat per pound.