Nutrition for Beef (ground)

Calories, Protein, Vitamins and More


image of beef source

Beef Nutrition Summary

One pound of cooked ground beef (453.3 grams) contains 1256 calories and 115 grams of protein. Beef consist of 56% water, 25% protein, 19% fat, and less than 1% of carbohydrates.

Beef is an excellent source of many nutrients, including protein, calcium, iron, potassium, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of magnesium, thiamin, Vitamin K, choline, zinc, copper, phosphorus and selenium.

In one pound of cooked ground beef:

  • Calories: 1256
  • Protein: 115 g
  • Fat: 84.6 g, (Saturated: 33.3 g)
  • Cholesterol: 398.9 mg
  • Sodium: 367.2 mg
There is no significant amounts of sugar or dietary fiber in beef.

See the Beef Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled.

Calories in Beef

Beef has 1256 calories per pound or 277 calories for every 100 grams. Most of its calories are from fat and protein.

62 percent of calories in beef are from fat and 38% of calories are from protein.

Calories from Fat

The majority, or 62% of the calories in ground beef are from fat. Beef is high in total fat, with 84.6 grams or 132% of recommended daily values per pound. Beef is cholestrol free. Most of the fat in beef are healthier unsaturated fats but it also contains a high amount of saturated fat, about 180% of recommended daily values:

  • Total fat: 84.6 g
  • Saturated fat: 33.3 g
  • Monounsaturated fat: 40.1 g
  • Polyunsaturated fat: 2.2 g
There is no significant amounts of cholestrol in beef.

Omega-3 and Omega-6 in Beef

Beef is a source of healthy omega-3 fatty acids, containing a total of 0.25 grams for every pound. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.25 g
Also a source of omega-6 fatty acids, every pound of beef contains a total of 1.8 grams of omega-6. In addition, a large portion of the omega-6 in beef comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.77 g
The omega-6 to omega-3 ratio in beef is 7.1: 1.

Calories Similar to Beef

Some other proteins with similar calories to beef by weight:

Protein in Beef

An excellent source of protein, a single pound of beef contains 230% of recommended daily values or 115 grams of protein. In addition, beef is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 115.04 g
  • Tryptophan: 0.58 g
  • Threonine: 4.45 g
  • Isoleucine: 5.09 g
  • Leucine: 8.97 g
  • Lysine: 9.52 g
  • Methionine: 2.96 g
  • Phenylalanine: 4.49 g
  • Valine: 5.65 g
  • Histidine: 3.74 g

Protein Similar to Beef

Some other proteins with similar amounts of protein to beef by weight:

Vitamins and Minerals in Beef

An good source of many nutrients, ground beef contains abundant amounts of calcium, iron, potassium, riboflavin, niacin, Vitamin B6 and Vitamin B12. In fact, a single pound of beef contains 548% of recommended daily values or 13.1 ug of Vitamin B12. Also an excellent source of niacin, a single pound of beef contains 147% of recommended daily values or 20.6 mg of niacin.

Vitamins in beef (1 pound):
  • Vitamin a: 13.6 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 0.8 mg
  • Niacin: 20.6 mg
  • Vitamin b6: 1.5 mg
  • Vitamin e: 0.5 mg
  • Folate: 49.9 ug
  • Vitamin b12: 13.1 ug
  • Vitamin k: 13.6 ug
Minerals in beef (1 pound):
  • Calcium: 158.6 mg
  • Potassium: 1246.5 mg
  • Iron: 10.2 mg
  • Magnesium: 86.1 mg
  • Zinc: 27.8 mg
  • Selenium: 97.5 ug
  • Phosphorus: 838.6 mg
  • Copper: 0.3 mg
  • Choline: 352.7 mg
There is no significant amounts of manganese, pantothenic acid or vitamin c in beef.

Similar to Beef for Vitamin B12

Here are some other proteins with similarly abundant amounts of Vitamin B12 to beef:

Beef Nutrition Chart

Beef:

( - g )

calories
KCAL %
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
trans fat G
protein
G %
cholesterol MG
Vitamin A
UG %
Vitamin D
IU %
calcium
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iron
MG %
magnesium
MG %
potassium
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thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin B12
UG %
Vitamin E
MG %
Vitamin K
UG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
choline
MG %
Water G
zinc
MG %
manganese
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copper
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sodium
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phosphorus
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selenium
UG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Beef in Cooking

Beef is in the top 10% of most popular ingredients for recipes. Beef should be cooked before consumption and is often ground before being cooked or served. Most recipes call for one or two pounds of beef.

Friends and Relatives of Beef

Foods commonly cooked with beef:


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