Raw Beef Nutrition Facts: A Complete Nutritional Breakdown
Raw beef is a nutrient-dense food that serves as an excellent source of high-quality protein, essential vitamins, and minerals. Understanding the nutritional composition of raw beef can help you make informed dietary choices and properly calculate the nutritional value of your meals before cooking.
Nutritional Overview of Raw Beef (Per 100g)
| Name | Amount | Unit |
|---|---|---|
| Water | 67.1 | g |
| Energy | 198 | kcal |
| Energy | 828 | kJ |
| Protein | 19.4 | g |
| Total lipid (fat) | 12.7 | g |
| Ash | 1.71 | g |
| Carbohydrate, by difference | 0 | g |
| Fiber, total dietary | 0 | g |
| Sugars, total including NLEA | 0 | g |
| Calcium, Ca | 12 | mg |
| Iron, Fe | 1.99 | mg |
| Magnesium, Mg | 19 | mg |
| Phosphorus, P | 175 | mg |
| Potassium, K | 289 | mg |
| Sodium, Na | 68 | mg |
| Zinc, Zn | 4.55 | mg |
| Copper, Cu | 0.063 | mg |
| Manganese, Mn | 0.01 | mg |
| Selenium, Se | 14.2 | µg |
| Vitamin C, total ascorbic acid | 0 | mg |
| Thiamin | 0.049 | mg |
| Riboflavin | 0.154 | mg |
| Niacin | 4.82 | mg |
| Pantothenic acid | 0.576 | mg |
| Vitamin B-6 | 0.355 | mg |
| Folate, total | 6 | µg |
| Folic acid | 0 | µg |
| Folate, food | 6 | µg |
| Folate, DFE | 6 | µg |
| Choline, total | 67.4 | mg |
| Betaine | 8 | mg |
| Vitamin B-12 | 1.97 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 0 | µg |
| Retinol | 0 | µg |
| Carotene, beta | 0 | µg |
| Carotene, alpha | 0 | µg |
| Cryptoxanthin, beta | 0 | µg |
| Vitamin A, IU | 0 | IU |
| Lycopene | 0 | µg |
| Lutein + zeaxanthin | 0 | µg |
| Vitamin E (alpha-tocopherol) | 0.35 | mg |
| Vitamin E, added | 0 | mg |
| Vitamin K (phylloquinone) | 1.1 | µg |
| Fatty acids, total saturated | 5.34 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0 | g |
| SFA 8:0 | 0.001 | g |
| SFA 10:0 | 0.005 | g |
| SFA 12:0 | 0.009 | g |
| SFA 14:0 | 0.345 | g |
| SFA 15:0 | 0.078 | g |
| SFA 16:0 | 2.75 | g |
| SFA 17:0 | 0.147 | g |
| SFA 18:0 | 1.98 | g |
| SFA 20:0 | 0.019 | g |
| SFA 22:0 | 0.003 | g |
| SFA 24:0 | 0 | g |
| Fatty acids, total monounsaturated | 4.8 | g |
| MUFA 14:1 | 0.074 | g |
| MUFA 15:1 | 0.002 | g |
| MUFA 16:1 | 0.347 | g |
| MUFA 17:1 | 0 | g |
| MUFA 18:1 | 4.36 | g |
| MUFA 18:1 c | 3.75 | g |
| MUFA 20:1 | 0.015 | g |
| MUFA 22:1 | 0 | g |
| Fatty acids, total polyunsaturated | 0.532 | g |
| PUFA 18:2 | 0.426 | g |
| PUFA 18:2 n-6 c,c | 0.181 | g |
| PUFA 18:2 CLAs | 0.109 | g |
| PUFA 18:3 | 0.071 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.071 | g |
| PUFA 18:3 n-6 c,c,c | 0 | g |
| PUFA 18:4 | 0.002 | g |
| PUFA 20:2 n-6 c,c | 0.001 | g |
| PUFA 20:3 | 0.001 | g |
| PUFA 20:4 | 0.012 | g |
| PUFA 20:5 n-3 (EPA) | 0.001 | g |
| PUFA 22:5 n-3 (DPA) | 0.016 | g |
| PUFA 22:6 n-3 (DHA) | 0 | g |
| Fatty acids, total trans | 0.751 | g |
| Fatty acids, total trans-monoenoic | 0.615 | g |
| TFA 18:1 t | 0.615 | g |
| TFA 18:2 t not further defined | 0.136 | g |
| Fatty acids, total trans-polyenoic | 0.136 | g |
| Cholesterol | 62 | mg |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | mg |
| Theobromine | 0 | mg |
Macronutrient Profile
Protein Content
Raw beef provides complete protein containing all nine essential amino acids necessary for muscle growth, tissue repair, and various metabolic functions. The protein content ranges from 17-22g per 100g depending on the cut, with leaner cuts offering higher protein percentages relative to total calories.
Fat Composition
The fat content in raw beef includes both saturated and unsaturated fats. A 100g serving of 85/15 ground beef contains approximately 20g of total fat, including monounsaturated fats (about 8g) and polyunsaturated fats (about 1g). The exact fat content varies significantly based on the cut and grade of beef.
Zero Carbohydrates
Raw beef contains virtually no carbohydrates, making it suitable for low-carb and ketogenic diets. This absence of carbs means the caloric content comes entirely from protein and fat.
Vitamin Content in Raw Beef
Raw beef is particularly rich in B vitamins and contains several fat-soluble vitamins:
Vitamin B12 (Cobalamin): 2.0-2.5 mcg (83-104% DV) – Essential for nerve function and red blood cell formation
Niacin (B3): 4.5mg (28% DV) – Supports metabolism and cellular energy production
Vitamin B6: 0.4mg (24% DV) – Important for protein metabolism and cognitive development
Riboflavin (B2): 0.2mg (15% DV) – Helps convert food into energy
Vitamin A: 10 IU (trace amounts) – Supports vision and immune function
Vitamin E: 0.2mg (1% DV) – Acts as an antioxidant
Vitamin K: 1.5 mcg (2% DV) – Important for blood clotting
Mineral Composition
Raw beef is an exceptional source of highly bioavailable minerals:
Iron: 2.0-2.5mg (11-14% DV) – Heme iron, which is more easily absorbed than plant-based iron
Zinc: 4.5mg (41% DV) – Critical for immune function and wound healing
Selenium: 19 mcg (35% DV) – Powerful antioxidant supporting thyroid function
Phosphorus: 175mg (14% DV) – Essential for bone health and energy production
Potassium: 300mg (6% DV) – Regulates fluid balance and muscle contractions
Magnesium: 20mg (5% DV) – Supports muscle and nerve function
Sodium: 66mg (3% DV) – Electrolyte balance
Nutrition by Cut of Raw Beef
Lean Cuts (per 100g)
Sirloin (trimmed): 180 calories, 21g protein, 10g fat
Tenderloin: 190 calories, 22g protein, 11g fat
Round steak: 175 calories, 22g protein, 9g fat
Higher Fat Cuts (per 100g)
Ribeye: 290 calories, 19g protein, 24g fat
Chuck roast: 260 calories, 18g protein, 21g fat
Brisket: 280 calories, 18g protein, 23g fat
Important Considerations
Cooking Impact on Nutrition
When beef is cooked, moisture is lost, which concentrates the nutrients. A 100g portion of raw beef typically yields about 65-75g of cooked beef, making the cooked product more nutrient-dense by weight. However, some B vitamins may be reduced through the cooking process, while minerals remain largely stable.
Food Safety Note
While these nutrition facts apply to raw beef, consuming raw or undercooked beef carries food safety risks including bacterial contamination from E. coli, Salmonella, and other pathogens. The USDA recommends cooking beef to an internal temperature of at least 145°F (63°C) for whole cuts and 160°F (71°C) for ground beef.
Bioavailability
The nutrients in beef are highly bioavailable, meaning they’re readily absorbed and utilized by the human body. Heme iron from beef is absorbed at a rate of 15-35%, compared to just 2-20% for non-heme iron from plant sources. Similarly, the vitamin B12 in beef is in a form that’s easily used by the body.
Health Benefits of Beef Nutrition
The nutrient profile of raw beef supports several health functions including muscle development and maintenance due to its high-quality protein content, prevention of iron-deficiency anemia through highly bioavailable heme iron, support for nervous system health via abundant B12, immune system function through zinc and selenium, and energy production facilitated by B vitamins.
Dietary Considerations
Raw beef fits into various dietary patterns. It’s naturally suitable for low-carb, ketogenic, paleo, and carnivore diets. For those monitoring saturated fat intake, choosing leaner cuts can help maintain beef’s nutritional benefits while reducing saturated fat consumption. A typical 100g serving provides roughly 17-22% of daily protein needs based on a 2,000 calorie diet.
Conclusion
Raw beef offers an impressive nutritional profile characterized by complete protein, essential vitamins (especially B12), and highly bioavailable minerals like iron and zinc. The specific nutritional content varies by cut, with leaner options providing more protein per calorie and fattier cuts offering a richer energy density. When incorporated thoughtfully into a balanced diet, beef can contribute significantly to meeting daily nutritional requirements. Always handle and cook beef properly to ensure food safety while preserving its valuable nutrients.
