Beef Nutrition Calculator
USDA FoodData Central-based data • Raw-to-cooked reference math • Free tool
Calculate protein, calories, iron, zinc, and B12 for any beef cut. Our calculator uses USDA FoodData Central values for base nutrients and applies reference math so you can work from either a raw portion or a cooked plate weight.
Quick Reference
Calculate Nutrition
Select a cut, choose whether your weight is raw or cooked, and review the shared raw-reference portion estimate.
Ribeye Steak
100g raw USDA portion
The page URL stays clean while you work. Use Share to copy a link with this current cut, weight, and raw or cooked view.
Portion math
USDA base nutrition is scaled from 100g raw. Depending on doneness, that portion may finish around 85g to 65g cooked.
Vitamins & Minerals
Fat Profile
Iron context
The iron amount above comes from USDA nutrient data. Interpretation beyond that should stay general unless the source is tied to a specific study setup.
Understanding Beef Nutrition
Protein Content by Cut
Beef is one of the most protein-dense foods. Raw beef contains 17-26g protein per 100g, varying by cut and fat content.
Cooked Protein Formula
Cooked Protein = Raw Protein ÷ (1 - Shrinkage%)Example: 100g ribeye (19g protein) cooked medium-rare (20% shrinkage) = 19 ÷ 0.8 = 23.75g protein per 100g cooked. This is a reference calculation rather than a lab-tested cooked sample.
Iron Context
USDA tables report total iron for each cut. Literature often distinguishes heme and non-heme forms in beef, but the exact split can vary by cut, sample, and study method.
What is measured: USDA values report total iron in the selected cut.
What varies: The heme and non-heme mix can shift across studies and sample preparation.
What this tool avoids: It does not estimate a personal iron absorption outcome for your meal.
Source: DOI: 10.3945/ajcn.2010.28674F
Complete Amino Acid Profile
Beef is a complete protein containing all 9 essential amino acids. It's particularly rich in leucine (1.5-1.9g per 100g), one of the larger essential amino acid contributors in beef.
Values per 100g raw beef (average across cuts). See calculator results for cut-specific amino acid profiles.
Bioactive Compounds in Beef
Alongside standard nutrition values, beef data tables often list additional naturally occurring compounds:
Note: Values shown here are reference ranges per 100g raw beef pulled from published research and can vary by cut, feed type, and preparation. Source: Meat Science Journal
How Cooking Affects Nutrition
Shrinkage by Doneness
Nutrient Retention
Data & Methodology
Base nutrient values such as calories, protein, fat, iron, zinc, and B12 come from USDA FoodData Central entries for common beef cuts.
When temperature guidance appears elsewhere on the site, it should follow USDA FSIS minimums for whole cuts and ground beef.
Cooked-weight views, moisture-loss assumptions, amino acid scaling, and optional reference summaries are calculator estimates built from published reference ranges.
- USDA FoodData Central for base nutrient values.
- USDA FSIS safe minimum temperature guidance for whole cuts and ground beef.
- American Journal of Clinical Nutrition iron reference review for heme and non-heme reference ranges.
- Grass-fed vs grain-fed fatty acid review for feed-type comparison context.
Last reviewed: March 2026. Where this calculator shows modeled outputs, those values are labeled as estimates or references rather than direct measurements.
Related Tools
Raw vs Cooked Beef Weight Converter
Convert raw beef to cooked weight or cooked beef back to a raw equivalent with cut-aware yield profiles
Cook Time Estimator
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Doneness Temperature Guide
Perfect temps for every cut
Compare Beef Cuts
Compare protein, calories, fat, and iron across common cuts
Frequently Asked Questions
How much protein is in 100g of beef?
Raw beef contains 17-26g of protein per 100g depending on the cut. Lean cuts like eye round have more protein (23g), while fattier cuts like ribeye have slightly less (19g) due to higher fat content. Cooking concentrates protein by 20-30% due to moisture loss, so cooked beef has even more protein per 100g.
How does raw vs cooked beef weight work?
Cooking usually lowers beef weight through moisture loss. This calculator scales USDA base data from a raw-equivalent portion and uses shrinkage references to help you compare raw and cooked amounts.
How does cooking affect beef nutrition?
Cooking can reduce weight through moisture loss, which raises nutrient values per 100g cooked. This calculator uses reference shrinkage assumptions for planning, but exact cooked totals still vary by cut, trim, and kitchen setup.
What is creatine and why is beef a good source?
Creatine is one of the naturally occurring compounds measured in beef data. Beef often contains roughly 400-500mg per 100g, though the exact amount varies by cut and preparation.
How do grass-fed and grain-fed values differ?
Grass-fed beef often shows lower total fat with a different omega-3 to omega-6 balance than grain-fed beef. Grain-fed beef often shows more marbling. Both can still provide protein, iron, zinc, and B12.
How can I use this calculator for meal planning?
Use the calculator to compare cuts, portion sizes, and raw-to-cooked reference math before you build a meal. A 150g serving of beef often lands around 35-40g of protein, but the exact total changes by cut and preparation.
Base nutrient data sourced from USDA FoodData Central. Reference models and supporting sources reviewed March 2026.