Calories in
beef, composite of trimmed retail cuts, separable lean only
138 kcal per 100 g Beef, composite of trimmed retail cuts, separable lean only contains 138 calories per 100 grams, or about 156 calories per 4 oz. Per 100 g it provides 22.2 g protein, 0.0 g carbohydrate and 5.5 g fat.
By calories that splits 0% carbohydrate, 64% protein, 36% fat — dissected below.
SOURCE·USDA SR Legacy·FDC 174760·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 138 kcal and USDA publishes 138 kcal. The arithmetic closes, so the axis above is simply that figure divided by the shares.
Source—USDA FoodData Central, SR Legacy—FDC 174760—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
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 | 156 | 25.0 g | 0.0 g | 6.3 g |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Full nutrition, per 100 g and per 4 oz
| Nutrient | Per 100 g | Per 4 oz |
|---|---|---|
| Energy | 138 kcal | 156 kcal |
| Protein | 22.2 g | 25.0 g |
| Total fat | 5.5 g | 6.3 g |
| Saturated fat | 2.2 g | 2.4 g |
| Carbohydrate | 0.0 g | 0.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 60.0 mg | 67.8 mg |
| Potassium | 322.0 mg | 363.9 mg |
| Calcium | 13.0 mg | 14.7 mg |
| Iron | 2.1 mg | 2.4 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 1.0 µg | 1.1 µg |
| Cholesterol | 63.0 mg | 71.2 mg |
| Water | 71.6 g | 80.9 g |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 174760·REVIEWED JUL 2026
How beef, composite of trimmed retail cuts, separable lean only compares
Among the 207 beef products items on this site, beef, composite of trimmed retail cuts, separable lean only ranks 170 of 207 by calorie density, against a category average of 224 kcal per 100 g — so it is about 38% less calorie-dense than typical for its group.
It carries 16.1 g of protein per 100 calories — a genuinely protein-dense food.
To burn off 4 oz (156 kcal), a 70 kg adult would walk for roughly 32 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.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average beef, composite of trimmed retail cuts, separable lean only. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
How many calories are in beef, composite of trimmed retail cuts, separable lean only?
Beef, composite of trimmed retail cuts, separable lean only contains 138 calories per 100 g, which works out to about 156 calories per 4 oz. It also provides 22.2 g of protein, 0.0 g of carbohydrate and 5.5 g of fat per 100 g.
What is the macro breakdown of beef, composite of trimmed retail cuts, separable lean only?
By calories, beef, composite of trimmed retail cuts, separable lean only is roughly 0% carbohydrate, 64% protein and 36% fat. That makes it a predominantly protein-based food.
How long does it take to burn off 4 oz?
About 32 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 only 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.
Neighbouring entries
The 6 foods that sit closest to beef, composite of trimmed retail cuts, separable lean only on the calorie-density shelf, all within beef products.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. Full USDA description: "Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
