Calories in
beef, composite of trimmed retail cuts, separable lean and fat
193 kcal per 100 g Beef, composite of trimmed retail cuts, separable lean and fat contains 193 calories per 100 grams, or about 218 calories per 4 oz. Per 100 g it provides 19.1 g protein, 0.0 g carbohydrate and 12.4 g fat.
By calories that splits 0% carbohydrate, 41% protein, 59% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 4 oz | 113.0 g | 218 | 21.5 g | 0.0 g | 14.0 g |
Full nutrition, per 100 g and per 4 oz
| Nutrient | Per 100 g | Per 4 oz |
|---|---|---|
| Energy | 193 kcal | 218 kcal |
| Protein | 19.1 g | 21.5 g |
| Total fat | 12.4 g | 14.0 g |
| Saturated fat | 5.2 g | 5.9 g |
| Carbohydrate | 0.0 g | 0.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 51.0 mg | 57.6 mg |
| Potassium | 279.0 mg | 315.3 mg |
| Calcium | 17.0 mg | 19.2 mg |
| Iron | 1.5 mg | 1.7 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 2.0 µg | 2.3 µg |
| Cholesterol | 68.0 mg | 76.8 mg |
| Water | 61.9 g | 69.9 g |
USDA FoodData Central, SR Legacy (FDC ID 169487). A dash means the nutrient was not measured for this item, which is not the same as zero.
How beef, composite of trimmed retail cuts, separable lean and fat compares
Among the 207 beef products items on this site, beef, composite of trimmed retail cuts, separable lean and fat ranks 101 of 207 by calorie density, against a category average of 224 kcal per 100 g — so it is about 14% less calorie-dense than typical for its group.
It carries 9.9 g of protein per 100 calories, a moderate protein contribution.
To burn off 4 oz (218 kcal), a 70 kg adult would walk for roughly 44 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in beef, composite of trimmed retail cuts, separable lean and fat?
Beef, composite of trimmed retail cuts, separable lean and fat contains 193 calories per 100 g, which works out to about 218 calories per 4 oz. It also provides 19.1 g of protein, 0.0 g of carbohydrate and 12.4 g of fat per 100 g.
What is the macro breakdown of beef, composite of trimmed retail cuts, separable lean and fat?
By calories, beef, composite of trimmed retail cuts, separable lean and fat is roughly 0% carbohydrate, 41% protein and 59% fat. That makes it a predominantly fat-based food.
How long does it take to burn off 4 oz?
About 44 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the beef, composite of trimmed retail cuts, separable lean and fat I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within beef products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.