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Beef Roast, Cooked

Beef Roast, Cooked

EverydayCooked

Beef roast is a cooked large-format cut typically sourced from hard-working muscles like chuck, round, or brisket, requiring slow roasting or braising to achieve tenderness. This protein-rich preparation provides significant iron, zinc, and B vitamins, with fat content varying dramatically based on the specific cut and trimming. While leaner roasts like sirloin suit low-fat diets, well-marbled cuts develop deeper flavor through extended cooking methods that break down connective tissue.

Macro Impact

A 3 oz serving contains 208 calories, 30g protein, 0g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 208 calories?
Walking3.5 mph, moderate pace
48 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories208
% Daily Value*
Total Fat9g
11%
Saturated Fat4g
18%
Trans Fat0.3g
Polyunsaturated Fat0.4g
Monounsaturated Fat4g
Cholesterol73mg
24%
Sodium46mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein30g
Vitamin D3mcg
17%
Calcium11mg
1%
Iron3mg
16%
Potassium234mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
11%
Monounsaturated
4 / 31 g
14%
Polyunsaturated
0 / 23 g
2%
Saturated
4 / 23 g
16%
Trans
0 g
Cholesterol
73 / 300 g
24%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
4 g
Protein
Protein
30 / 80 g
37%
Amino Acids
Histidine
1 / 3 g
31%
Isoleucine
1 / 2 g
79%
Leucine
2 / 3 g
72%
Lysine
2 / 2 g
99%
Methionine
1 / 1 g
61%
Phenylalanine
1 / 2 g
56%
Threonine
1 / 1 g
104%
Tryptophan
0 / 0 g
100%
Valine
1 / 2 g
67%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
23%
Niacin, B3
6 / 15 mg
37%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
86%
Folate
5 / 400 mcg
1%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
23%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
3 / 13 mg
22%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
0%
Phosphorous
172 / 700 mg
25%
Potassium
234 / 3k mg
8%
Selenium
25 / 55 mcg
45%
Sodium
46 / 2.3k mg
2%
Zinc
7 / 10 mg
77%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
46 g
Caffeine
0 mg
Choline
60 mg
Taurine
17 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Beef, composite cuts, steak/roast, lean and fat, cooked. Canadian Nutrient File. Food ID 6172.

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1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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