100g Beef Protein — 21.3 g | Nutrition Calculator

100g of Beef, Short Loin (Ny Strip Steak), Raw contains 21.3 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, Short Loin (Ny Strip Steak), Raw contains 21.3 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: 2727572).

Result

100g Beef Protein

21.3 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 21.3 g protein per 100 g from USDA FoodData Central Foundation Foods.

Beef Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	19	2.1 g	0 g	1.2 g
25 g	47.5	5.3 g	0.1 g	2.9 g
50 g	95	10.7 g	0.1 g	5.8 g
100 g	190	21.3 g	0.2 g	11.5 g
150 g	285	32 g	0.3 g	17.3 g
200 g	380	42.6 g	0.4 g	23 g
250 g	475	53.3 g	0.6 g	28.8 g

Beef Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
RACC	114 g	217	24.3 g	0.3 g	13.1 g

Beef Protein Range Around 100g

Weight	Protein	Calories
50 g	10.7 g	95
60 g	12.8 g	114
70 g	14.9 g	133
80 g	17 g	152
90 g	19.2 g	171
100 g	21.3 g	190
110 g	23.4 g	209
120 g	25.6 g	228
130 g	27.7 g	247
140 g	29.8 g	266
150 g	32 g	285
160 g	34.1 g	304
170 g	36.2 g	323
180 g	38.3 g	342
190 g	40.5 g	361

Beef Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	9.3	1 g	0 g	0.6 g
1 US tablespoon	14.8 g	28.1	3.2 g	0 g	1.7 g
1 US fluid ounce	29.6 g	56.2	6.3 g	0.1 g	3.4 g
1/4 US cup	59.1 g	112.3	12.6 g	0.1 g	6.8 g
1/3 US cup	78.9 g	149.9	16.8 g	0.2 g	9.1 g
1/2 US cup	118.3 g	224.8	25.2 g	0.3 g	13.6 g
1 US cup	236.6 g	449.5	50.4 g	0.5 g	27.2 g
1 US pint	473.2 g	899.1	100.8 g	1 g	54.4 g
1 US quart	946.4 g	1798.2	201.6 g	2.1 g	108.8 g
1 US gallon	3785.4 g	7192.3	806.3 g	8.4 g	435.3 g
100 mL	100 g	190	21.3 g	0.2 g	11.5 g
1 liter	1000 g	1900	213 g	2.2 g	115 g

Beef Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	21.3 g	21.3 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	21.3 g	11.21 g/100 kcal	42.6%
Carbs	0.221 g	0.12 g/100 kcal	0.1%
Fat	11.5 g	6.05 g/100 kcal	14.7%
Sodium	43.1 mg	22.68 mg/100 kcal	1.9%
Potassium	323 mg	170 mg/100 kcal	6.9%
Magnesium	19.5 mg	10.26 mg/100 kcal	4.9%

Beef Dietary Profile

High-protein: Beef delivers 21.3g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Keto-compatible: Low in net carbs (0.221g/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	21 g	50 g	43%	Strong contribution
Sodium	43 mg	2300 mg	2%	Low limit contribution
Potassium	323 mg	4700 mg	7%	Starter contribution
Calcium	5 mg	1300 mg	0%	Starter contribution
Iron	1.6 mg	18 mg	9%	Starter contribution
Cholesterol limit	58 mg	300 mg	19%	Low limit contribution

Smart Protein Substitutes for Beef

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Turkey	123 g	Meat	+0 g	-2 kcal	+56 mg
Pork chop	77 g	Meat	+0 g	-4 kcal	-43 mg
Tofu	135 g	Meat	+0 g	+4 kcal	-43 mg
Chicken	116 g	Meat	+0 g	+4 kcal	+54 mg
Beef steak	101 g	Meat	+0 g	+5 kcal	-43 mg
Salmon	84 g	Meat	+0 g	+5 kcal	-43 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): 24.3 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 21.3 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 50.5 g of protein — computed as 237g ÷ 100 × 21.3.

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 141g — calculated as (30 ÷ 21.3) × 100 = 141g.

Is Beef high in protein? Yes, Beef is high in protein at 21.3 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 21.3 g of protein, which is 42.6% 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 ~235g.

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 11.21 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 21.3 g. For example, 100g of Beef gives 21.3 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 21.3 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 2727572. 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.

Compare Beef Protein to Similar Foods

More Beef Nutrition Pages

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, Short Loin (Ny Strip Steak), Raw (FDC ID: 2727572).

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.

100g Beef Protein — 21.3 g | Nutrition Calculator

100g of Beef, Short Loin (Ny Strip Steak), Raw contains 21.3 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

21g

Safety: 2% sodiumPortion: 3.53 ozFood fit: 67/100

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.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

141 g | 0.57 cups

+20.8g protein | +0 kcal | -43mg sodium

adds 20.8g protein

Tuna, canned in water

211 g | 0.89 cups

+19.7g protein | +0 kcal | -43mg sodium

adds 19.7g protein

Chicken, Breast, Boneless, Skinless, Raw

179 g | 0.76 cups

+19g protein | +0 kcal | +75mg sodium

adds 19g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

43%

21.3 g

Sodium

43 mg

Fiber

0 g

Potassium

10%

323 mg

Calcium

5 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

May fit: May fit general meal planning when serving size and preparation match what was logged.

May fit: May fit high-protein goals when the serving size and prep state match what you logged.

Method, report, serving, and clinician note

Goal fit: 71% of 30g protein reference target.

Serving reality: 3.53 oz, 0.42 cups.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA reference, FDC 2727572, deterministic per-100g scaling.|No major allergen flag in this source record.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

43mg sodium

2% sodium limit | 0% sat fat | 0% fiber target

Raw/cooked correction

75g133.3g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.42 cups | no piece anchor

3.53 oz0.42 cups6.8 tbsp

Quality and next best move

67/100

Similar option for 30g protein: 186g Fish, Cod, Atlantic, Wild Caught, Raw

Better swap: Mushroom, Beech

Looks good for General healthy adult: no obvious logging issue detected.

Target progress21.3 / 30

Why this score?

Protein Density

71/100

Fiber Density

0/100

Sodium Load

93/100

Sat Fat Load

100/100

Micronutrient Density

21/100

Calorie Density

86/100

Allergen Risk