Nutrition for Raw Beef (ground)

Calories, Protein, Vitamins and More


image of raw beef source

Raw Beef Nutrition Summary

One ounce of raw ground raw beef (28.3 grams) contains 94 calories and 4.1 grams of protein. Raw beef consist of 54% water, 14% protein, 30% fat, and less than 1% of carbohydrates.

Raw beef is an excellent source of a few nutrients, including potassium. It also contains significant amounts of Vitamin B12, phosphorus, zinc and choline.

In one ounce of raw ground raw beef:

  • Calories: 94
  • Protein: 4.1 g
  • Fat: 8.5 g, (Saturated: 3.3 g)
  • Cholesterol: 22 mg
  • Sodium: 18.6 mg
There is no significant amounts of sugar or dietary fiber in raw beef.

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

Calories in Raw Beef

Raw beef has 94 calories per ounce or 333 calories for every 100 grams. Most of its calories are from fat and protein.

82 percent of calories in raw beef are from fat and 18% of calories are from protein.

Calories from Fat

The majority, or 82% of the calories in ground raw beef are from fat. Raw beef is high in total fat, with 8.5 grams or 13% of recommended daily values per oz. Raw Beef is cholestrol free. Most of the fat in raw beef are healthier unsaturated fats:

  • Total fat: 8.5 g
  • Saturated fat: 3.3 g
  • Monounsaturated fat: 4 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol in raw beef.

Omega-6 in Raw Beef

A good source of omega-6 fatty acids, every ounce of raw beef contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in raw beef comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.16 g

Calories Similar to Raw Beef

Some other proteins with similar calories to raw beef by weight:

Protein in Raw Beef

An excellent source of protein, a single ounce of raw beef contains 8% of recommended daily values or 4.1 grams of protein. In addition, raw beef contains significant amounts of all 9 essential amino acids.

  • Protein: 4.05 g
  • Tryptophan: 0.02 g
  • Threonine: 0.16 g
  • Isoleucine: 0.18 g
  • Leucine: 0.32 g
  • Lysine: 0.34 g
  • Methionine: 0.1 g
  • Phenylalanine: 0.16 g
  • Valine: 0.2 g
  • Histidine: 0.13 g

Protein Similar to Raw Beef

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

Vitamins and Minerals in Raw Beef

An good source of nutrients, ground raw beef contains abundant amounts of potassium. In fact, a single ounce of raw beef contains 3% of recommended daily values or 61.6 mg of potassium.

Vitamins in raw beef (1 oz):
  • Vitamin a: 1.1 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: < 0.1 mg
  • Folate: 2.5 ug
  • Vitamin b12: 0.6 ug
  • Vitamin k: 0.8 ug
Minerals in raw beef (1 oz):
  • Calcium: 6.8 mg
  • Potassium: 61.6 mg
  • Iron: 0.5 mg
  • Magnesium: 4 mg
  • Zinc: 1 mg
  • Selenium: 3.8 ug
  • Phosphorus: 37.3 mg
  • Copper: < 0.1 mg
  • Choline: 13.2 mg
There is no significant amounts of manganese, thiamin, pantothenic acid or vitamin c in raw beef.

Similar to Raw Beef for Potassium

Here are some other proteins with similarly abundant amounts of potassium to raw beef:

Raw Beef Nutrition Chart

Raw 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
MG %
iron
MG %
magnesium
MG %
potassium
MG %
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 K
UG %
Vitamin E
MG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
sodium
MG %
manganese
MG %
Water G
copper
MG %
phosphorus
MG %
zinc
MG %
choline
MG %
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.


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