Protein in 100g Beef = 21.5 g | Nutrition

100g of Beef, Round, Top Round, Boneless, Choice, Raw contains 21.5 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Protein in 100g Beef Calculator

100g of Beef, Round, Top Round, Boneless, Choice, Raw contains 21.5 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central (FDC ID: 2646173).

Result

100g Beef Protein

21.5 g protein

Computed from 100 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.42 cups)

Reverse math uses 21.5 g protein per 100 g from USDA FoodData Central Foundation Foods.

Beef Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	70.5	10.8 g	0.4 g	2.9 g
75 g	75 g	105.8	16.1 g	0.6 g	4.3 g
100 g	100 g	141	21.5 g	0.9 g	5.7 g
150 g	150 g	211.5	32.3 g	1.3 g	8.6 g
200 g	200 g	282	43 g	1.7 g	11.4 g
250 g	250 g	352.5	53.8 g	2.1 g	14.3 g

Beef Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
RACC	114 g	161	24.5 g	1 g	6.5 g

Beef Protein Range Around 100g

Serving	Gram Equivalent	Protein	Calories
50 g	50 g	10.8 g	71
75 g	75 g	16.1 g	106
100 g	100 g	21.5 g	141
150 g	150 g	32.3 g	212
200 g	200 g	43 g	282
250 g	250 g	53.8 g	353

Beef Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	6.9	1.1 g	0 g	0.3 g
1 US tablespoon	14.8 g	20.9	3.2 g	0.1 g	0.8 g
1 US fluid ounce	29.6 g	41.7	6.4 g	0.3 g	1.7 g
1/4 US cup	59.1 g	83.3	12.7 g	0.5 g	3.4 g
1/3 US cup	78.9 g	111.2	17 g	0.7 g	4.5 g
1/2 US cup	118.3 g	166.8	25.4 g	1 g	6.7 g
1 US cup	236.6 g	333.6	50.9 g	2 g	13.5 g
1 US pint	473.2 g	667.2	101.7 g	4 g	27 g
1 US quart	946.4 g	1334.4	203.5 g	8.1 g	53.9 g
1 US gallon	3785.4 g	5337.4	813.9 g	32.3 g	215.8 g
100 mL	100 g	141	21.5 g	0.9 g	5.7 g
1 liter	1000 g	1410	215 g	8.5 g	57 g

Beef Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	21.5 g	21.5 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Beef Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	21.5 g	15.25 g/100 kcal	43%
Carbs	0.852 g	0.6 g/100 kcal	0.3%
Fat	5.7 g	4.04 g/100 kcal	7.3%
Sodium	45.5 mg	32.27 mg/100 kcal	2%
Potassium	352 mg	249.65 mg/100 kcal	7.5%
Magnesium	22.1 mg	15.67 mg/100 kcal	5.5%

Beef Dietary Profile

High-protein: Beef delivers 21.5g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Keto-compatible: Low in net carbs (0.852g/100g), making it suitable for ketogenic diets.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: high-protein meal, potassium source.

Beef Benefit Signals

Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..
Potassium source: Adds potassium to the day coverage tracker. Basis: Potassium is present in the USDA nutrient record..
Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning. Basis: Sodium per 100g is below common low-sodium meal-planning thresholds..

Beef Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	22 g	50 g	43%	Strong contribution
Sodium	46 mg	2300 mg	2%	Low limit contribution
Potassium	352 mg	4700 mg	7%	Starter contribution
Calcium	4 mg	1300 mg	0%	Starter contribution
Iron	1.9 mg	18 mg	11%	Starter contribution
Saturated fat limit	1.7 g	20 g	9%	Low limit contribution
Cholesterol limit	59 mg	300 mg	20%	Low limit contribution

Smart Protein Substitutes for Beef

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chicken	90 g	Meat	+0 g	-1 kcal	+60 mg
Beef	98 g	Meat	+0 g	-4 kcal	-4 mg
Beef	102 g	Meat	+0 g	+5 kcal	+0 mg
Chicken	117 g	Meat	+0 g	+5 kcal	+61 mg
Beef broth	1344 g	Meat	+0 g	-7 kcal	+4658 mg
Beef steak	74 g	Meat	+0 g	+12 kcal	-45 mg

Beef Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	weight management	May fit general meal planning when serving size and preparation match what was logged.	No major sodium, saturated fat, sugar, potassium, or allergen flag was detected by the seed collector.

Real-World Beef Serving Sizes

RACC (~114g): 24.5 g protein. RACC is listed by USDA at 114g for this food.

Common Beef Measurement Mistakes

Logging a different prep state than the food actually eaten can change calories and macro density.
Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description.
Assuming every household serving has the same gram weight; use the listed serving anchors when available.

Beef Protein — Frequently Asked Questions

How much protein is in 100g of Beef? 100g of Beef contains 21.5 g of protein (USDA FoodData Central). This is considered high-protein.

How much protein is in 1 cup of Beef? One US cup of beef weighs approximately 237g (density: 1000 kg/m³). That serving contains 51 g of protein — computed as 237g ÷ 100 × 21.5.

How many grams of Beef do I need to eat to get 30 g of protein? To reach 30 g of protein from Beef, you need approximately 140g — calculated as (30 ÷ 21.5) × 100 = 140g.

Is Beef high in protein? Yes, Beef is high in protein at 21.5 g per 100g. It ranks among the better sources in its category.

What percentage of daily protein does 100g of Beef provide? 100g of Beef provides 21.5 g of protein, which is 43% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Beef alone, you would need ~233g.

What are the most common mistakes when measuring Beef protein? 1. Logging a different prep state than the food actually eaten can change calories and macro density. 2. Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description. 3. Assuming every household serving has the same gram weight; use the listed serving anchors when available.

How efficient is Beef as a source of protein per calorie? Beef provides 15.25 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Beef protein calculator use? The calculator uses protein = weight in grams / 100 x 21.5 g. For example, 100g of Beef gives 21.5 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Beef a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Beef is an excellent choice — with 21.5 g of protein per 100g. Beef is also keto-friendly, gluten-free, a high-protein option. For best results, combine Beef with other foods to hit your daily macro targets.

How reliable is the source data for Beef? Beef uses USDA FoodData Central Foundation Foods as the nutrition source, FDC ID 2646173. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

How to Calculate Beef Protein

Weigh raw. Place your beef on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Beef Density Explained

Beef is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Beef.

Beef Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Beef, Round, Top Round, Boneless, Choice, Raw (FDC ID: 2646173).

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 100g Beef = 21.5 g | Nutrition

100g of Beef, Round, Top Round, Boneless, Choice, Raw contains 21.5 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

21.5g

3.53 oz•2% sodium

Portion: 100gFood fit: 66/100

Serving reality: 3.53 oz, 0.42 cups.

Best benefits

Protein dense: Useful when building a high-protein meal or snack.

Potassium source: Adds potassium to the day coverage tracker.

Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning.

Full micronutrients and nutritional profile

calories

140kcal

protein

22g

carbs

0.85g

fat

5.7g

sodium

46mg

potassium

350mg

magnesium

22mg

caffeine

0mg

calcium

4.07mg

iron

1.9mg

cholesterol

59.3mg

saturated fat

1.7g

Source: USDA FoodData Central Foundation Foods|generic|FDC ID: 2646173•Energy density: 334 kcal/cup

Protein in 100g Beef Calculator

Result

100g Beef Protein

21.5 g protein

Computed from 100 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.42 cups)

Reverse math uses 21.5 g protein per 100 g from USDA FoodData Central Foundation Foods.

Beef Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	70.5	10.8 g	0.4 g	2.9 g
75 g	75 g	105.8	16.1 g	0.6 g	4.3 g
100 g	100 g	141	21.5 g	0.9 g	5.7 g
150 g	150 g	211.5	32.3 g	1.3 g	8.6 g
200 g	200 g	282	43 g	1.7 g	11.4 g
250 g	250 g	352.5	53.8 g	2.1 g	14.3 g

Beef Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
RACC	114 g	161	24.5 g	1 g	6.5 g

Beef Protein Range Around 100g

Serving	Gram Equivalent	Protein	Calories
50 g	50 g	10.8 g	71
75 g	75 g	16.1 g	106
100 g	100 g	21.5 g	141
150 g	150 g	32.3 g	212
200 g	200 g	43 g	282
250 g	250 g	53.8 g	353

Beef Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	6.9	1.1 g	0 g	0.3 g
1 US tablespoon	14.8 g	20.9	3.2 g	0.1 g	0.8 g
1 US fluid ounce	29.6 g	41.7	6.4 g	0.3 g	1.7 g
1/4 US cup	59.1 g	83.3	12.7 g	0.5 g	3.4 g
1/3 US cup	78.9 g	111.2	17 g	0.7 g	4.5 g
1/2 US cup	118.3 g	166.8	25.4 g	1 g	6.7 g
1 US cup	236.6 g	333.6	50.9 g	2 g	13.5 g
1 US pint	473.2 g	667.2	101.7 g	4 g	27 g
1 US quart	946.4 g	1334.4	203.5 g	8.1 g	53.9 g
1 US gallon	3785.4 g	5337.4	813.9 g	32.3 g	215.8 g
100 mL	100 g	141	21.5 g	0.9 g	5.7 g
1 liter	1000 g	1410	215 g	8.5 g	57 g

Beef Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	21.5 g	21.5 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Beef Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	21.5 g	15.25 g/100 kcal	43%
Carbs	0.852 g	0.6 g/100 kcal	0.3%
Fat	5.7 g	4.04 g/100 kcal	7.3%
Sodium	45.5 mg	32.27 mg/100 kcal	2%
Potassium	352 mg	249.65 mg/100 kcal	7.5%
Magnesium	22.1 mg	15.67 mg/100 kcal	5.5%

Beef Dietary Profile

High-protein: Beef delivers 21.5g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Keto-compatible: Low in net carbs (0.852g/100g), making it suitable for ketogenic diets.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: high-protein meal, potassium source.

Beef Benefit Signals

Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..
Potassium source: Adds potassium to the day coverage tracker. Basis: Potassium is present in the USDA nutrient record..
Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning. Basis: Sodium per 100g is below common low-sodium meal-planning thresholds..

Beef Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	22 g	50 g	43%	Strong contribution
Sodium	46 mg	2300 mg	2%	Low limit contribution
Potassium	352 mg	4700 mg	7%	Starter contribution
Calcium	4 mg	1300 mg	0%	Starter contribution
Iron	1.9 mg	18 mg	11%	Starter contribution
Saturated fat limit	1.7 g	20 g	9%	Low limit contribution
Cholesterol limit	59 mg	300 mg	20%	Low limit contribution

Smart Protein Substitutes for Beef

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chicken	90 g	Meat	+0 g	-1 kcal	+60 mg
Beef	98 g	Meat	+0 g	-4 kcal	-4 mg
Beef	102 g	Meat	+0 g	+5 kcal	+0 mg
Chicken	117 g	Meat	+0 g	+5 kcal	+61 mg
Beef broth	1344 g	Meat	+0 g	-7 kcal	+4658 mg
Beef steak	74 g	Meat	+0 g	+12 kcal	-45 mg

Beef Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	weight management	May fit general meal planning when serving size and preparation match what was logged.	No major sodium, saturated fat, sugar, potassium, or allergen flag was detected by the seed collector.

Real-World Beef Serving Sizes

RACC (~114g): 24.5 g protein. RACC is listed by USDA at 114g for this food.

Common Beef Measurement Mistakes

Logging a different prep state than the food actually eaten can change calories and macro density.
Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description.
Assuming every household serving has the same gram weight; use the listed serving anchors when available.

Beef Protein — Frequently Asked Questions

How much protein is in 100g of Beef? 100g of Beef contains 21.5 g of protein (USDA FoodData Central). This is considered high-protein.

How much protein is in 1 cup of Beef? One US cup of beef weighs approximately 237g (density: 1000 kg/m³). That serving contains 51 g of protein — computed as 237g ÷ 100 × 21.5.

How many grams of Beef do I need to eat to get 30 g of protein? To reach 30 g of protein from Beef, you need approximately 140g — calculated as (30 ÷ 21.5) × 100 = 140g.

Is Beef high in protein? Yes, Beef is high in protein at 21.5 g per 100g. It ranks among the better sources in its category.

How to Calculate Beef Protein

Weigh raw. Place your beef on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Beef Density Explained

Beef is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Beef.

Beef Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Beef, Round, Top Round, Boneless, Choice, Raw (FDC ID: 2646173).

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 100g Beef = 21.5 g | Nutrition

Protein in 100g Beef Calculator

Result

Reverse Calculation

Beef Macros by Serving Size

Beef Macros by Common Serving

Beef Protein Range Around 100g

Beef Macros by Volume Measure

Beef Prep-State Logging Check

Beef Nutrient Efficiency Per Calorie

Beef Dietary Profile

Beef Benefit Signals

Beef Daily Nutrient Coverage

Smart Protein Substitutes for Beef

Beef Condition-Aware Nutrition Notes

Real-World Beef Serving Sizes

Common Beef Measurement Mistakes

Beef Protein — Frequently Asked Questions

How to Calculate Beef Protein

Compare Beef Protein to Similar Foods

More Beef Nutrition Pages

Why Volume ≠ Weight: Beef Density Explained

Beef Page Quality Signals

Data Sources & Methodology

Protein in 100g Beef = 21.5 g | Nutrition

Protein in 100g Beef Calculator

Result

Reverse Calculation

Beef Macros by Serving Size

Beef Macros by Common Serving

Beef Protein Range Around 100g

Beef Macros by Volume Measure

Beef Prep-State Logging Check

Beef Nutrient Efficiency Per Calorie

Beef Dietary Profile

Beef Benefit Signals

Beef Daily Nutrient Coverage

Smart Protein Substitutes for Beef

Beef Condition-Aware Nutrition Notes

Real-World Beef Serving Sizes

Common Beef Measurement Mistakes

Beef Protein — Frequently Asked Questions

How to Calculate Beef Protein

Compare Beef Protein to Similar Foods

More Beef Nutrition Pages

Why Volume ≠ Weight: Beef Density Explained

Beef Page Quality Signals

Data Sources & Methodology