Food guide

Roast Beef

Lean pot-roast beef, braised: a traditional Sunday cut with high protein once visible fat is trimmed.

Meat & PoultryProtein-Rich

Roast Beef, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of roast beef, cooked for fair comparison. Typical serving: 100 g cooked, lean — 212 kcal per 100 g serving.

Nutrition information for Roast Beef
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	212 kcal	212 kcal	100 kcal
Protein	33.4 g	33.4 g	15.8 g
Carbohydrate	0 g	0 g	0 g
Fat	7.7 g	7.7 g	3.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of roast beef, with a typical serving and FDA Daily Value for adults.

Micronutrients for Roast Beef
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	2 µg	2 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.13 µg	0.13 µg	<1%
Vitamin E	0.12 mg	0.12 mg	<1%
Vitamin K	1.6 µg	1.6 µg	1%
Thiamin	0.075 mg	0.075 mg	6%
Riboflavin	0.19 mg	0.19 mg	15%
Niacin	4.7 mg	4.7 mg	29%
Vitamin B6	0.41 mg	0.41 mg	24%
Folate	6 µg	6 µg	2%
Vitamin B12	3.2 µg	3.2 µg	133%
Pantothenic acid	0.73 mg	0.73 mg	15%
Choline	79.5 mg	79.5 mg	14%
Minerals
Calcium	19 mg	19 mg	1%
Iron	2.5 mg	2.5 mg	14%
Magnesium	22 mg	22 mg	5%
Phosphorus	210 mg	210 mg	17%
Potassium	344 mg	344 mg	7%
Sodium	80 mg	80 mg	3%
Zinc	9.7 mg	9.7 mg	88%
Selenium	27.3 µg	27.3 µg	50%
Copper	0.078 mg	0.078 mg	9%
Manganese	0.014 mg	0.014 mg	<1%

Source: USDA FoodData Central — Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat roast beef?

A concentrated protein food for the calories it costs.
Lean pot-roast beef, braised: a traditional Sunday cut with high protein once visible fat is trimmed.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Horseradish, Mustard, Greens.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.