Calories in Meat - Beef, Lamb, and Pork

What is Meat?

Meat is a general term for the flesh of cattle (beef and veal), sheep (lamb) and pigs (pork) [although the cooked flesh of poultry and fish may also be termed meat].

Meat comprises water, protein, fat and various amounts of minerals and vitamins. The protein is located in the muscle tissue, and constitutes from 15% to 20% of the mass of meat.

Fat content varies depending on the type of animal and its diet, the cut of meat (the part of the carcass from which it is taken), and the extent to which the fat is trimmed - anything up to 40%. Water content varies from 55% to 70%.

NOTE: There is no carbohydrate in meat!

Beef Calories and Nutrients

Per 100 grams (3.5 ounces) of meat

Cut	Calories	Kj	Protein (g)	Total Fat (g)	Sat. Fat (g)	Cholesterol (mg)
Beef (top sirloin, separable lean and fat, trimmed to 1/8" fat, choice, pan-fried)	313	1310	28.77	21.06	8.18	98
Beef (chuck, clod steak, separable lean and fat, trimmed to 1/4" fat, all grades, braised)	272	1137	26.19	17.73	6.699	94
Beef (ground, 95% lean meat / 5% fat, crumbles, pan-browned)	193	807	29.17	1.34	3.441	89
Beef (ground, 95% lean meat / 5% fat, patty, pan-broiled)	164	685	25.8	5.94	2.698	76
Beef (round, tip round, separable lean only, trimmed to 0" fat, choice, roasted)	176	737	27.68	6.42	2.288	91

See the full range of beef cuts.

Lamb Calories

Per 100 grams (3.5 ounces) of meat

Cut	Calories	Kj	Protein (g)	Total Fat (g)	Sat. Fat (g)	Cholesterol (mg)
Lamb (New Zealand exported, frozen, leg, whole (shank and sirloin), separable lean and fat, roasted)	246	1029	24.81	15.56	7.61	101
Lamb (USA domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, roasted)	242	1013	26.2	14.42	5.92	92
Lamb (Australian exported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, roasted)	190	795	27.31	8.1	3.297	89
Lamb (Australian exported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, broiled)	188	787	27.63	7.8	3.159	85

See all Lamb, Veal, and Game Meats.

Pork Calories

Per 100 grams (3.5 ounces) of meat

Cut	Calories	Kj	Protein (g)	Total Fat (g)	Sat. Fat (g)	Cholesterol (mg)
Pork (cured, bacon, broiled, pan-fried or roasted)	541	2262	37.04	41.78	13.739	110
Pork (fresh, leg (ham), rump half, separable lean and fat, roasted)	252	1054	28.88	14.28	5.25	96
Pork (fresh, loin, top loin (chops), boneless, separable lean only, pan-fried)	225	941	30.48	10.5	3.6	77

See all Pork products and cuts.

The Difference between Red Meat and White Meat

Red, or dark meat comprises muscle-fibers called slow-twitch - these are the muscles used for extensive activity like standing or walking, and the protein myoglobin in these muscle cells stores oxygen to produce the needed energy. Myoglobin is richly pigmented; more myoglobin produces redder, or darker meat, as in the meat of cattle and sheep. When cooked, the interior temperature reached alters the color of the myoglobin. Rare beef is cooked to 140° F or 60° C, leaving the red color unchanged. Above this temperature, medium-done meat becomes tan in color, until at 170° F or about 77° C, well-done meat is brown-gray. Pork should be cooked to this well-done temperature. Pig meat has myoglobin, but young pigs (the usual source of bacon and pork) have only a low concentration, so pork is often called 'the other white meat'.

White meat comprises muscle-fibers called fast-twitch - fast-twitch muscles produce quick bursts of intense activity, such as running from danger. The energy required comes from another protein stored in the muscles, called glycogen. When raw, white meat has a translucent or glassy quality, but cooking causes the proteins to recombine or coagulate, so that the meat becomes opaque and whitish. Poultry has areas of both dark and white meat, and is recommended to cook to 180° F or 82° C. Fish has mainly white meat, and should be cooked to 165° F or 74 ° C.