Daily safety snapshot
51mg sodium
2% sodium limit | 18% sat fat | 0% fiber target
100g Beef Protein — 20.1 g | Nutrition Calculator
100g of Beef, Flank, Steak, Boneless, Choice, Raw contains 20.1 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Beef Protein Calculator
100g of Beef, Flank, Steak, Boneless, Choice, Raw contains 20.1 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central (FDC ID: 2646175).
Result
100g Beef Protein
20.1 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 20.1 g protein per 100 g from USDA FoodData Central Foundation Foods.
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
High-protein: Beef delivers 20.1g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).
Keto-compatible: Low in net carbs (0g/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
Smart Protein Substitutes for Beef
Beef Condition-Aware Nutrition Notes
Real-World Beef Serving Sizes
- RACC (~114g): 22.9 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 20.1 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 47.6 g of protein — computed as 237g ÷ 100 × 20.1.
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 149g — calculated as (30 ÷ 20.1) × 100 = 149g.
Is Beef high in protein? Yes, Beef is high in protein at 20.1 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 20.1 g of protein, which is 40.2% 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 ~249g.
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 12.26 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 20.1 g. For example, 100g of Beef gives 20.1 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 20.1 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 2646175. 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, Flank, Steak, Boneless, Choice, Raw (FDC ID: 2646175).
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.