30 Types of Beef: Nutrition Facts For Every Cut

It is possible to encounter statements like “beef is high in fat” and “beef has more protein” than a specific food.

However, these assertions may not always hold true, as the nutritional values can significantly vary depending on the specific cut of beef.

Beef is just one category of meat, but there’s a wide range of different types of beef available. These options span from high-fat to low-fat and high-calorie to low-calorie.

This guide aims to provide better clarity on the nutritional composition of beef by presenting the nutrition facts for 30 types of beef. The nutritional data has been sourced from the USDA’s FoodData Central database.

1) Bottom round, roasted

Bottom round, also known as “silverside” in British English, is a lean beef cut. Here are its nutritional values per 100 grams and per three-ounce (85g) serving (1):

Name	Per 100g	Per 3oz (85g)
Calories	199 kcal	169 kcal
Carbohydrates	0 g	0 g
Fat	9.37 g	7.96 g
Saturated	3.37 g	2.86 g
Monounsaturated	3.97 g	3.38 g
Polyunsaturated	0.353 g	0.3 g
Protein	26.8 g	22.8 g
Sodium	35 mg	29.8 mg
Cholesterol	81 mg	68.8 mg

2) Bottom sirloin, roasted

Bottom sirloin, also known as “rump steak” or “rump,” is a relatively lean beef cut. Here are its nutritional values (2):

Name	Per 100g	Per 3oz (85g)
Calories	221 kcal	188 kcal
Carbohydrates	0 g	0 g
Fat	12.4 g	10.5 g
Saturated	4.55 g	3.87 g
Monounsaturated	6.12 g	5.2 g
Polyunsaturated	0.41 g	0.35 g
Protein	25.7 g	21.8 g
Sodium	50 mg	42.5 mg
Cholesterol	85 mg	72.2 mg

3) Brisket, flat, braised

Flat brisket is a lean beef cut with the following nutritional profile (3):

Name	Per 100g	Per 3oz (85g)
Calories	221 kcal	188 kcal
Carbohydrates	0 g	0 g
Fat	9.24 g	7.85 g
Saturated	3.64 g	3.09 g
Monounsaturated	3.98 g	3.38 g
Polyunsaturated	0.34 g	0.29 g
Protein	32.2 g	27.4 g
Sodium	52 mg	44.2 mg
Cholesterol	92 mg	78.2 mg

Brisket is also the primary ingredient in corned beef products.

4) Chuck arm pot roast, braised

The chuck arm pot roast is sometimes referred to as “rolled brisket” in British English.

It is a moderately high-fat cut of beef, and it offers the following nutritional values (4):

Name	Per 100g	Per 3oz (85g)
Calories	295 kcal	251 kcal
Carbohydrates	0 g	0 g
Fat	18.5 g	15.7 g
Saturated	7.34 g	6.24 g
Monounsaturated	7.97 g	6.77 g
Polyunsaturated	0.70 g	0.60 g
Protein	30.0 g	25.5 g
Sodium	50 mg	42.5 mg
Cholesterol	119 mg	101 mg

5) Chuck blade roast, braised

Chuck blade roast is alternatively known as “braising steak” or “blade steak.”

This type of beef is characterized by its high fat content, resulting in a correspondingly high calorie count. The nutritional values for chuck blade roast are as follows (5):

Name	Per 100g	Per 3oz (85g)
Calories	334 kcal	284 kcal
Carbohydrates	0 g	0 g
Fat	24.1 g	20.5 g
Saturated	9.59 g	8.15 g
Monounsaturated	10.4 g	8.84 g
Polyunsaturated	0.86 g	0.731 g
Protein	27.2 g	23.1 g
Sodium	65 mg	55.2 mg
Cholesterol	104 mg	88.4 mg

6) Chuck clod roast, roasted

The chuck clod roast is recognized as a lean cut of beef, offering the following nutritional values (6):

Name	Per 100g	Per 3oz (85g)
Calories	196 kcal	167 kcal
Carbohydrates	0 g	0 g
Fat	8.76 g	7.45 g
Saturated	3.35 g	2.85 g
Monounsaturated	4.17 g	3.54 g
Polyunsaturated	0.45 g	0.38 g
Protein	27.3 g	23.2 g
Sodium	72 mg	61.2 mg
Cholesterol	73 mg	62 mg

7) Chuck eye steak, grilled

Here’s the nutritional breakdown for grilled chuck eye steak, both per 100 grams and for a typical 307-gram steak (7):

Name	Per 100g	Per 307g steak
Calories	283 kcal	869 kcal
Carbohydrates	0 g	0 g
Fat	20.4 g	62.6 g
Saturated	8.68 g	26.6 g
Monounsaturated	9.48 g	29.1 g
Polyunsaturated	0.80 g	2.45 g
Protein	25.0 g	76.8 g
Sodium	71 mg	218 mg
Cholesterol	86 mg	264 mg

8) Eye of round, roasted

Here’s the nutritional information for eye of round, which is known as “topside” in some countries (8):

Name	Per 100g	Per 3oz (85g)
Calories	208 kcal	177 kcal
Carbohydrates	0 g	0 g
Fat	9.65 g	8.2 g
Saturated	3.66 g	3.11 g
Monounsaturated	4.12 g	3.5 g
Polyunsaturated	0.39 g	0.33 g
Protein	28.3 g	24.1 g
Sodium	37 mg	31.4 mg
Cholesterol	84 mg	71.4 mg

9) Flank steak, broiled

Here are the typical nutritional values of broiled flank steak (9):

Name	Per 100g	Per 3oz (85g)
Calories	192 kcal	163 kcal
Carbohydrates	0 g	0 g
Fat	8.23 g	0 g
Saturated	3.4 g	2.89 g
Monounsaturated	3.32 g	2.82 g
Polyunsaturated	0.32 g	0.27 g
Protein	27.7 g	23.5 g
Sodium	56 mg	47.6 mg
Cholesterol	79 mg	67.2 mg

10) Ground beef, 70% lean, baked

The nutritional composition of ground beef depends on its fat content.

Here is the nutritional information for 70% lean ground beef (10):

Name	Per 100g	Per 3oz (85g)
Calories	241 kcal	205 kcal
Carbohydrates	0 g	0 g
Fat	15.4 g	13.1 g
Saturated	6.07 g	5.16 g
Monounsaturated	7.32 g	6.22 g
Polyunsaturated	0.41 g	0.35 g
Protein	23.9 g	20.3 g
Sodium	73 mg	62 mg
Cholesterol	88 mg	74.8 mg

11) Ground beef, 75% lean, baked

Compared to 70% lean, ground beef with a 75% lean content boasts a slightly higher protein content while having reduced fat. The nutritional values are presented below (11):

Name	Per 100g	Per 3oz (85g)
Calories	254 kcal	216 kcal
Carbohydrates	0 g	0 g
Fat	16.5 g	14.0 g
Saturated	6.26 g	5.41 g
Monounsaturated	7.56 g	6.43 g
Polyunsaturated	0.46 g	0.39 g
Protein	24.6 g	20.9 g
Sodium	70 mg	59.5 mg
Cholesterol	88 mg	74.8 mg

12) Ground beef, 80% lean, baked

Ground beef with an 80% lean content offers the following nutritional composition (12):

Name	Per 100g	Per 3oz (85g)
Calories	254 kcal	216 kcal
Carbohydrates	0 g	0 g
Fat	16.2 g	13.8 g
Saturated	6.16 g	5.24 g
Monounsaturated	7.19 g	6.11 g
Polyunsaturated	0.47 g	0.4 g
Protein	25.2 g	21.4 g
Sodium	67 mg	57 mg
Cholesterol	88 mg	74.8 mg

13) Ground beef, 85% lean, baked

The 85% lean variant of ground beef provides the following nutritional values (13):

Name	Per 100g	Per 3oz (85g)
Calories	240 kcal	204 kcal
Carbohydrates	0 g	0 g
Fat	14.4 g	12.2 g
Saturated	5.5 g	4.68 g
Monounsaturated	6.22 g	5.29 mg
Polyunsaturated	0.45 g	0.38 mg
Protein	25.9 g	22 g
Sodium	64 mg	54.4 mg
Cholesterol	88 mg	74.8 mg

14) Ground beef, 90% lean, baked

90% lean ground beef boasts a notable protein content while maintaining a comparatively low fat level.

Here are its nutritional properties (14):

Name	Per 100g	Per 3oz (85g)
Calories	214 kcal	182 kcal
Carbohydrates	0 g	0 g
Fat	11.1 g	9.44 g
Saturated	4.38 g	3.72 g
Monounsaturated	4.67 g	3.97 g
Polyunsaturated	0.40 g	0.34 g
Protein	26.6 g	22.6 g
Sodium	61 mg	51.8 mg
Cholesterol	88 mg	74.8 mg

15) Ground beef, 93% lean, baked

Once beef exceeds the 90% lean mark, its fat content drops while its protein content substantially increases.

93% lean ground beef provides the following nutritional values (15):

Name	Per 100g	Per 3oz (85g)
Calories	192 kcal	163 kcal
Carbohydrates	0 g	0 g
Fat	8.43 g	7.16 g
Saturated	3.48 g	2.96 g
Monounsaturated	3.46 g	2.94 g
Polyunsaturated	0.35 g	0.30 g
Protein	27.0 g	23.0 g
Sodium	59 mg	50.2 mg
Cholesterol	88 mg	74.8 mg

16) Ground beef, 95% lean, baked

When ground beef reaches 95% lean, its fat content becomes negligible, and its protein content becomes substantial.

The nutritional values for 95% lean ground beef are displayed in the table below (16):

Name	Per 100g	Per 3oz (85g)
Calories	174 kcal	148 kcal
Carbohydrates	0 g	0 g
Fat	6.37 g	5.42 g
Saturated	2.79 g	2.37 g
Monounsaturated	2.55 g	2.17 g
Polyunsaturated	0.31 g	0.26 g
Protein	27.3 g	23.2 g
Sodium	58 mg	49.3 mg
Cholesterol	88 mg	74.8 mg

17) Ground beef, 97% lean, baked

97% lean ground beef represents the leanest ground beef option with the highest protein content among commonly available ground beef varieties.

Here are its nutritional values (17):

Name	Per 100g	Per 3oz (85g)
Calories	154 kcal	131 kcal
Carbohydrates	0 g	0 g
Fat	4.06 g	3.45 g
Saturated	2.01 g	1.71 g
Monounsaturated	1.54 g	1.31 g
Polyunsaturated	0.26 g	0.22 g
Protein	27.6 g	23.5 g
Sodium	56 mg	47.6 mg
Cholesterol	88 mg	74.8 mg

18) Plate steak, grilled

Plate steak is known for its relatively high fat and protein content. Here are its nutritional properties per 100 grams and for a typical 256-gram steak (18):

Name	Per 100g	Per 256g steak
Calories	253 kcal	648 kcal
Carbohydrates	0 g	0 g
Fat	15.3 g	39.2 g
Saturated	5.55 g	14.2 g
Monounsaturated	6.93 g	17.7 g
Polyunsaturated	0.67 g	1.7 g
Protein	28.9 g	74 g
Sodium	63 mg	161 mg
Cholesterol	93 mg	238 mg

19) Porterhouse steak, grilled

Porterhouse steak boasts a high fat and moderate protein content.

Here are its nutritional values (19):

Name	Per 100g	Per 417g steak
Calories	284 kcal	1180 kcal
Carbohydrates	0 g	0 g
Fat	19.8 g	82.6 g
Saturated	7.9 g	32.9 g
Monounsaturated	8.83 g	36.8 g
Polyunsaturated	0.88 g	3.66 g
Protein	24.8 g	103 g
Sodium	63 mg	263 mg
Cholesterol	85 mg	354 mg

20) Ribs, broiled

Beef ribs have a notable fat content and a comparatively lower protein provision compared to most other beef cuts.

Here are the typical nutritional values for beef ribs (20):

Name	Per 100g	Per 3oz (85g)
Calories	352 kcal	299 kcal
Carbohydrates	0 g	0 g
Fat	28.5 g	24.2 g
Saturated	11.6 g	9.86 g
Monounsaturated	12.1 g	10.3 g
Polyunsaturated	1.04 g	0.88 g
Protein	22.3 g	19.0 g
Sodium	63 mg	53.6 mg
Cholesterol	82 mg	69.7 mg

21) Rib eye roast, roasted

Rib eye roast stands out with its high calorie, moderate protein, and substantial fat content.

The nutritional values for ribeye roast are as follows (21):

Name	Per 100g	Per 3oz (85g)
Calories	303 kcal	258 kcal
Carbohydrates	0 g	0 g
Fat	23.0 g	19.6 g
Saturated	10.0 g	8.5 g
Monounsaturated	11.0 g	9.35 g
Polyunsaturated	1.17 g	0.99 g
Protein	23.9 g	20.3 g
Sodium	51 mg	43.4 mg
Cholesterol	82 mg	69.7 mg

22) Ribeye steak, grilled

Ribeye steak is renowned for its rich fat content, and it is one of the most popular beef cuts.

Here are the following nutritional values per 100 grams and for a typical 281-gram steak (22):

Name	Per 100g	Per 281g steak
Calories	303 kcal	851 kcal
Carbohydrates	0 g	0 g
Fat	23.5 g	66 g
Saturated	10.3 g	28.9 g
Monounsaturated	11.2 g	31.5 g
Polyunsaturated	1.06 g	2.98 g
Protein	22.9 g	64.3 g
Sodium	54 mg	152 mg
Cholesterol	81 mg	228 mg

23) Shoulder top blade steak, grilled

Similar cuts of beef to shoulder top blade steak may be called “flat iron steak.”

The shoulder top blade steak has a relatively high protein content and a moderate level of fat. Here are the nutritional values per 100 grams and for a typical 186-gram steak (23):

Name	Per 100g	Per 186g steak
Calories	210 kcal	391 kcal
Carbohydrates	0 g	0 g
Fat	11.1 g	20.6 g
Saturated	4.53 g	8.43 g
Monounsaturated	5.3 g	9.86 g
Polyunsaturated	0.58 g	1.08 g
Protein	27.6 g	51.3 g
Sodium	85 mg	158 mg
Cholesterol	95 mg	177 mg

24) Tenderloin roast, roasted

Similar cuts of beef to the tenderloin roast might also go by the name “fillet roast.”

The tenderloin roast stands out as a high-fat, moderate-protein cut of beef, offering the following nutritional values (24):

Name	Per 100g	Per 3oz (85g)
Calories	331 kcal	281 kcal
Carbohydrates	0 g	0 g
Fat	25.4 g	21.6 g
Saturated	10.0 g	8.5 g
Monounsaturated	10.5 g	8.92 g
Polyunsaturated	0.96 g	0.82 g
Protein	23.9 g	20.3 g
Sodium	65 mg	55.2 mg
Cholesterol	85 mg	72.2 mg

25) Top loin fillet, grilled

Cuts of beef similar to the top loin fillet may be referred to as “striploin.”

This variety boasts a relatively high protein content and provides a moderate amount of fat.

The nutritional values are as follows, per 100 grams and for a typical 135-gram fillet (25):

Name	Per 100g	Per 135g fillet
Calories	253 kcal	342 kcal
Carbohydrates	0 g	0 g
Fat	15.9 g	21.5 g
Saturated	5.45 g	7.36 g
Monounsaturated	7.14 g	9.64 g
Polyunsaturated	0.53 g	0.71 g
Protein	26.8 g	36.2 g
Sodium	91 mg	123 mg
Cholesterol	85 mg	115 mg

26) Top loin petite roast, roasted

The top loin petite roast is notable for its high protein content and moderate fat content.

Below is the typical nutritional composition (26):

Name	Per 100g	Per 3oz (85g)
Calories	239 kcal	203 kcal
Carbohydrates	1.1 g	0 g
Fat	14.1 g	12.0 g
Saturated	4.82 g	4.1 g
Monounsaturated	6.39 g	5.43 g
Polyunsaturated	0.51 g	0.43 g
Protein	26.8 g	22.8 g
Sodium	92 mg	78.2 mg
Cholesterol	80 mg	68 mg

27) Top round, braised

Top round is a low-fat cut of beef, offering a substantial protein content.

Here are its nutritional properties (27):

Name	Per 100g	Per 3oz (85g)
Calories	216 kcal	184 kcal
Carbohydrates	0 g	0 g
Fat	7.09 g	6.03 g
Saturated	2.52 g	2.14 g
Monounsaturated	2.82 g	2.4 g
Polyunsaturated	0.31 g	0.26 g
Protein	35.6 g	30.3 g
Sodium	45 mg	38.2 mg
Cholesterol	90 mg	76.5 mg

28) Top sirloin steak, broiled

Top sirloin steak is a moderate source of fat and has one of the highest protein levels among beef cuts.

Here are its nutritional properties per 100 grams and per typical 393-gram steak (28):

Name	Per 100g	Per 393g steak
Calories	219 kcal	861 kcal
Carbohydrates	0 g	0 g
Fat	10.5 g	41.3 g
Saturated	4.09 g	16.1 g
Monounsaturated	4.31 g	16.9 g
Polyunsaturated	0.39 g	1.54 g
Protein	29.0 g	114 g
Sodium	58 mg	228 mg
Cholesterol	89 mg	350 mg

29) Top sirloin petite roast, roasted

Top sirloin petite roast is among the leanest beef cuts while offering a substantial protein content.

Here are its typical nutritional values (29):

Name	Per 100g	Per 3oz (85g)
Calories	173 kcal	147 kcal
Carbohydrates	0 g	0 g
Fat	6.37 g	5.42 g
Saturated	1.99 g	1.69 g
Monounsaturated	2.69 g	2.29 g
Polyunsaturated	0.24 g	0.2 g
Protein	29.0 g	24.6 g
Sodium	57 mg	48.4 mg
Cholesterol	88 mg	74.8 mg

30) T-Bone steak, short loin, grilled

The short loin t-bone steak boasts a high fat content while providing a moderate level of protein.

Here is the nutritional composition for this type of beef (30):

Name	Per 100g	Per 360g steak
Calories	294 kcal	1060 kcal
Carbohydrates	0 g	0 g
Fat	21.1 g	76.0 g
Saturated	8.72 g	31.4 g
Monounsaturated	9.67 g	34.8 g
Polyunsaturated	0.95 g	3.41 g
Protein	24.2 g	87.1 g
Sodium	63 mg	227 mg
Cholesterol	82 mg	295 mg

Which Cuts of Beef Have the Highest and Lowest Calories, Fat, and Protein?

For the sake of convenience, the following sections highlight the top five beef cuts based on the following criteria:

• Highest protein
• Highest calorie
• Lowest calorie
• Highest fat
• Lowest fat

Highest Protein Cuts of Beef

1. Top round: 35.6 grams of protein per 100g
2. Brisket, flat: 32.2 g grams of protein per 100g
3. Chuck arm pot roast: 30.0 grams of protein per 100g
4. Top sirloin: 29.0 grams of protein per 100g
5. Top sirloin petite roast: 29.0 grams of protein per 100g

Highest Calorie Cuts of Beef

1. Ribs: 352 calories per 100g
2. Chuck blade roast: 334 calories per 100g
3. Tenderloin roast: 331 calories per 100g
4. Ribeye steak: 301 calories per 100g
5. Ribeye roast: 301 calories per 100g

Lowest Calorie Cuts of Beef

1. Ground beef, 97% lean: 154 calories per 100g
2. Top sirloin petite roast: 173 calories per 100g
3. Ground beef, 95% lean: 174 calories per 100g
4. Ground beef, 93% lean: 192 calories per 100g
5. Flank steak: 192 calories per 100g

Highest Fat Cuts of Beef

1. Ribs: 28.5 grams of fat per 100g
2. Tenderloin roast: 25.4 grams of fat per 100g
3. Chuck blade roast: 24.1 grams of fat per 100g
4. Ribeye steak: 23.5 grams of fat per 100g
5. Ribeye roast: 23.0 grams of fat per 100g

Lowest Fat Cuts of Beef

1. Ground beef, 97% lean: 4.06 grams of fat per 100g
2. Top sirloin petite roast: 6.37 grams of fat per 100g
3. Ground beef, 95% lean: 6.37 grams of fat per 100g
4. Top round: 7.09 grams of fat per 100g
5. Flank steak: 8.23 grams of fat per 100g

Factors That May Affect Beef’s Nutritional Values

It is important to keep in mind that the nutritional values provided in this article are average values for various types of beef.

However, these values may have slight variations from product to product due to a variety of factors:

• Fat content and lean cuts: certain beef products could have varying degrees of fat trimmed off compared to other products. A slightly lower fat content would correspond to a relatively higher protein content and a decreased calorie provision.
• Grading and production: the fat content of various beef products can be influenced by factors such as marbling, which refers to the presence of intramuscular fat. Notably, some beef products like Waygu are intentionally bred for significantly higher fat content. Also, the USDA classifies beef into eight different grades, with the highest-quality category being labeled as ‘prime.’ Marbling is one of the main factors in determining the USDA grade of a given beef product (31).
• Cooking method: it is also worth remembering that the choice of cooking method can influence any food’s final nutritional properties. For instance, pan-frying beef in oil will increase its fat and calorie content.

In essence, the nutritional data sourced from the USDA provides valuable reference points, but it’s important to recognize that they might not always reflect 100% accuracy for every beef product.

Health Considerations of Beef

Lastly, it is easy to see contrasting opinions about beef’s health effects in the media and in popular discussions.

Navigating this topic requires a level of nuance, as beef has clear nutritional benefits, but it has also been linked to potential adverse effects.

For a comprehensive and well-referenced exploration of the health considerations related to beef, see this article:

Is Steak a Healthy Choice? An Objective Guide To Red Meat

Lastly, pork is another meat that is available in numerous cuts, each with distinct nutritional characteristics. For a similar look at how different types of pork compare, see the guide below:

30 Types of Pork: Nutrition Facts For Common Cuts