Raw beef with fat: calories, protein and portions

Fatty Beef

100 g

Calculation basis: Values are for raw beef weighed with its edible fat. Exclude bone weight and use a cooked-beef entry when weighing meat after cooking.

Calculated from the 100 g values. — means unknown, not zero. ~ indicates an estimated serving weight.

214kcal

Carbohydrate0 g 0%

Protein20 g 37%

Fat14.4 g 61%

Fatty Beef Nutrition Values

Nutrients	100 g	1 100 g weighed amount
Calories(kcal)	214	214
Carbohydrate (g)	0	0
Protein (g)	20.01	20.01
Fat (g)	14.42	14.42
Fiber (g)	0	0
Cholesterol (mg)	72	72
Sodium (mg)	52	52
Potassium (mg)	283	283
Calcium (mg)	17	17
Iron (mg)	1.69	1.69
Vitamin A (µg RAE)	2	2
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and serving amount can change the result. See the food-specific notes below for the reference used.

Calories in raw beef with its edible fat

The raw beef reference includes both meat and edible fat. Per 100 g it provides 214 kcal, 20.01 g protein and 14.42 g fat; 150 g provides 321 kcal. If the fatty edge will be eaten, recording only lean meat understates the composition of the portion.

Trimming and weighing

Removing an outer strip of fat does not remove the fat running through the muscle. Without knowing what was trimmed away, the remaining portion cannot be treated as fat-free. The reference contains 6.036 g saturated fat per 100 g; saturated fat is part of total fat, not an extra amount to add.

Cooking can remove water and fat. A 150 g raw portion and a 150 g cooked portion therefore do not represent the same starting piece. Use edible weight before cooking with a raw entry. The cooked beef-with-fat reference instead applies to the amount weighed after cooking.

What belongs in the meal calculation?

A 150 g raw portion supplies 30.02 g protein. Rice, potatoes, bread and sauce are separate foods. Count added cooking oil once across the dish; do not assign the same oil to both meat and sauce. Fat left in the pan is not automatically all eaten.

For a meal with less fat, choose the cut and trimming level when buying the meat. A smaller portion reduces the amount eaten but does not change its fat concentration. Ratios such as 80/20 describe particular ground-beef products and should not be assigned to an unspecified piece of beef.

The raw lean-beef example with separable external fat removed contains 139 kcal and 5.54 g fat per 100 g, compared with 214 kcal and 14.42 g fat here. The difference reflects the references’ trimming levels, not a fixed deduction for every butcher-cut piece.

The high-fat meat group exchange calculation is not the panel for a particular beef cut. Its historical exchange assigns 100 kcal and 8 g fat to about 28.35 g cooked edible meat; it is a separate record from this raw beef with edible fat.

Reference scope

USDA SR28 entry 13795 is a composite of raw retail cuts, separable lean and fat, trimmed to 1/8 inch of external fat, across grades. It is not an analysis of every individual steak. Its 114 g measure is a 4 oz example, not a standard plate or a cooked yield.