Beef is one of the most popular meats consumed around the world From hamburgers to steaks, beef is a staple in many diets But with growing health concerns, especially around red meat intake, many people wonder – how many calories does beef have?
In this article, we’ll take a comprehensive look at beef nutrition, calorie counts, and how to make the healthiest choices when eating beef.
Overview of Beef Nutrition
Beef is packed with important nutrients that our bodies need. Some of the top nutrients found in beef include:
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Protein: Beef is an excellent source of high-quality protein. A 3 ounce serving contains about 25 grams of protein.
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B Vitamins: Beef provides B vitamins like niacin, vitamin B6, and vitamin B12. These support energy levels and brain health.
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Iron: A 3 ounce serving of beef supplies about 15% of your daily iron needs. Iron carries oxygen throughout the body.
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Zinc: Important for immune health, beef supplies about 25% of your daily zinc requirements.
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Selenium: This mineral has antioxidant properties and is found abundantly in beef.
Along with these nutrients, beef also contains varying amounts of fat, cholesterol, and sodium depending on the cut. Now let’s look specifically at the calories in different cuts and types of beef.
Calorie Counts in Different Cuts of Beef
The number of calories in beef depends largely on the cut and fat content. Leaner cuts like sirloin or round have fewer calories than higher fat options like ribeye.
Here is an overview of the calories found in 3 ounce cooked servings of popular beef cuts:
- Top sirloin: 158 calories
- Top round: 149 calories
- Eye of round: 140 calories
- Bottom round: 149 calories
- Tenderloin: 164 calories
- Top loin: 180 calories
- Strip steak: 175 calories
- T-bone: 159 calories
- Ribeye: 193 calories
- Brisket: 175 calories
- Ground beef (90% lean): 155 calories
As you can see, lean beef cuts contain around 150 calories in a standard 3 ounce cooked portion. Fattier cuts get closer to 200 calories for a 3 ounce serving.
Now let’s look at some other common forms of beef and their calorie values:
- Beef jerky (1 ounce): 116 calories
- Roast beef sandwich: 300 calories
- Hamburger (1/4 pound): 280 calories
- Meatballs (3 ounces): 255 calories
- Beef stew (1 cup): 217 calories
When eating processed beef products like sandwiches, the other ingredients like cheese and condiments will increase the calorie count.
Choosing the Healthiest Cuts of Beef
To make the healthiest choices when eating beef, choose leaner cuts like round or loin rather than ribs or brisket.
Here are some other tips for picking healthy beef options:
- Choose 90-95% lean ground beef and drain fat after cooking
- Pick grass-fed beef for more omega-3s when possible
- Remove skin and visible fat from steaks and roasts
- Stick to 3-4 ounce portions to limit saturated fat intake
- Skip high-calorie sauces and cheese toppings
- Choose lower sodium options to limit effects on blood pressure
- Grill, bake, or broil instead of frying to cut down on trans and saturated fats
Health Benefits and Concerns Around Beef
Eating beef in moderation can provide beneficial nutrients as part of a balanced diet. However, there are some health concerns to consider as well.
Potential Benefits
- High-quality protein for muscle growth and maintenance
- Iron to prevent anemia and support metabolism
- Zinc and selenium help immune function and thyroid health
- B vitamins prevent deficiencies that can lead to birth defects and anemia
Potential Concerns
- Saturated fat and cholesterol raise LDL (bad) cholesterol levels
- Increased heart disease and stroke risk from too much saturated fat
- Cancer risk may increase with high consumption, especially processed meats
- Possible increased diabetes risk related to processing methods of some beef
Moderation is key when incorporating beef into your diet. Stick to the recommended intake of no more than 2-3 servings per week as part of a varied diet focused on whole foods.
Quick Guide for Calories in Beef
To quickly summarize, here is an overview of calories in common beef products:
- Lean beef cut (3 ounces): 150 calories
- Fattier beef cut (3 ounces): 175-200 calories
- Ground beef (3 ounces): 155-280 calories
- Beef jerky (1 ounce): 116 calories
- Meatballs (3 ounces): 255 calories
- Beef stew (1 cup): 217 calories
- Roast beef sandwich: 300 calories
- Hamburger (1/4 pound): 280 calories
Choose the leanest cuts possible and limit portion sizes to help control calorie intake. Be mindful of preparation methods, and accompany beef with vegetable side dishes, not extra carbs and fat.
Aim for no more than 2-3 modest servings of beef per week as part of a balanced diet. This allows you to gain benefits from beef nutrition while minimizing any potential downsides.
Cook to Safe Internal Temperatures! Use a Food Thermometer
If available, read the instructions that came with your food thermometer. Some thermometers can be “calibrated” or adjusted for accuracy. Calibrate your thermometer by placing it in a container half filled with crushed ice and the other half with cold water. The thermometer should read 32 degrees Fahrenheit. Adjust the thermometer accordingly.
Insert a food thermometer into the thickest part of the meat, away from the bone. For thinner cuts, you may need to insert the thermometer sideways.
- 145 F – Beef steaks and roasts, medium rare
- 160 F – Beef steaks, medium
- 160 F – Ground beef
- 165 F – Leftovers/ “planned-overs”
Keep Meat Safe at Home
- Thaw meat in the microwave or refrigerator, NOT in the sink or on the counter. Microwave-thawed meat should be cooked immediately.
- Store raw beef in the coldest part of the refrigerator or meat drawer. Keep it below ready-to-eat foods to avoid cross-contamination.
- Wash hands for 20 seconds with soap and warm running water before and after handling food.
- Keep cutting boards used for cutting raw meat separate from ready-to-eat foods.
Courtesy of the North Dakota Beef Commission
Steak vs. Chicken for Weight Loss
FAQ
Is beef ok for weight loss?
Lean Beef – You might think that red beef is off-limits when it comes to weight loss, but lean beef can be incorporated in healthy amounts. Lean beef is another source of protein and a great source of iron, which contributes to healthy blood. Grass-fed beef is the ultimate choice because it’s the leanest.
Is beef high in calories?
What meat has the lowest calories?
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Skinless Chicken Breast:A classic choice for those looking to reduce calories, as it’s high in protein and low in fat when the skin is removed.
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While technically a fish, salmon is a great source of protein and omega-3 fatty acids and is often a low-calorie choice, according to Healthline.
How many calories are in a beef?
A 100-gram serving of cooked beef provides 250 calories, 35 grams of protein, and 10 grams of fat (5.2 grams which is healthier monounsaturated fat).
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 in 100g of beef?
100g of beef has 250 kcal. For burning these calories you have to: Beef, a staple in many diets around the world, is more than just a rich source of protein. It’s a versatile meat that packs a nutritional punch, essential for muscle growth, repair, and overall health.
How much fat is in beef?
The amount of fat in beef depends on the level of trimming and the animal’s age, breed, gender, and feed. Processed meat products, such as sausages and salami, tend to be high in fat. Lean meat is generally about 10 g of fat and 4.5 g of saturated fat per 100 g.
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 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.