Beef Roast: Calories, Nutrition and Health Benefits

Premium protein powerhouse with complete amino acids, zero carbs, and essential nutrients for muscle building and overall health.

Quick Nutrition Facts

Per 3 oz (85g) Serving

Nutrient	Amount
Calories	180 kcal
Protein	28.4g
Carbohydrates	0g
Fiber	0g
Sugars	0g
Fat	6.5g
Saturated Fat	2.5g
Cholesterol	85mg
Iron	2.5mg
Zinc	6.6mg
Vitamin B12	2.2mcg
Selenium	28.1mcg

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Beef roast provides complete protein with all essential amino acids at 93% amino acid score. The heme iron (2.5mg) is absorbed 2-3 times more efficiently than plant-based iron, making it excellent for preventing anemia.

Myth Busters

MYTH #1: Red Meat is Always Unhealthy

TRUTH: Moderate consumption of lean beef roast provides essential nutrients like protein, iron, zinc, B12, and selenium. Research shows lean red meat can be part of a healthy diet when consumed 3-4 times weekly in appropriate portions. Quality and quantity matter more than categorical avoidance.

MYTH #2: Beef Causes Immediate Heart Disease

TRUTH: Heart disease risk depends on overall diet pattern, not single foods. Beef roast trimmed of excess fat contains only 2.5g saturated fat per serving. Combined with vegetables, whole grains, and healthy lifestyle habits, moderate beef consumption doesn't significantly increase cardiovascular risk in healthy individuals.

MYTH #3: You Can't Build Muscle on Plant Protein

TRUTH: While plant proteins can build muscle, beef roast offers superior efficiency. Its 93% amino acid score and complete essential amino acid profile means you need less total protein to achieve the same muscle protein synthesis compared to incomplete plant proteins requiring careful combining.

MYTH #4: All Beef is High in Fat

TRUTH: Lean cuts like roast beef (trimmed to 0" fat) contain only 6.5g fat per serving (34% of calories), with most being heart-healthy monounsaturated fats (2.8g). This is comparable to chicken thigh and far less than many nuts and seeds.

MYTH #5: Beef is Bad for Athletes

TRUTH: Many elite athletes include beef for its superior bioavailable protein, iron for oxygen transport, zinc for recovery, and creatine for explosive performance. The complete amino acid profile supports muscle repair better than incomplete proteins.

MYTH #6: Grass-Fed and Grain-Fed Beef Have Identical Nutrition

TRUTH: Grass-fed beef typically contains more omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants like vitamin E. However, protein content (28.4g) remains similar. Choose based on budget and environmental values; both provide excellent protein.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		High protein (28.4g) promotes satiety and preserves muscle during calorie deficit. Zero carbs keep insulin low. 180 calories per serving fits most weight loss plans.
Muscle Gain		Exceptional 28.4g complete protein per serving, 93% amino acid score, rich in leucine for muscle protein synthesis. Superior bioavailability compared to plant proteins.
Diabetes Management		Zero carbohydrates means no blood sugar impact. High protein stabilizes glucose levels and improves insulin sensitivity when paired with vegetables.
PCOS Management		Zero carbs don't trigger insulin spikes. High protein supports hormonal balance and satiety. Excellent choice for PCOS low-carb diets.
Pregnancy Nutrition		Rich in heme iron (2.5mg) to prevent anemia, complete protein for fetal development, B12 (2.2mcg) for nervous system health.
Viral/Flu Recovery		High-quality protein supports immune function and tissue repair. Zinc (6.6mg, 60% DV) and selenium (28.1mcg, 51% DV) boost immunity during illness recovery.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Why No Blood Sugar Chart?

Beef roast contains zero carbohydrates, meaning it has no direct impact on blood glucose levels. Unlike carb-containing foods, beef doesn't require insulin for glucose metabolism.

Blood Sugar Benefits for Diabetics

Zero Glycemic Index: No blood sugar spike whatsoever
Protein Stabilization: 28.4g protein helps stabilize blood glucose when paired with carbs
Improved Insulin Sensitivity: Protein-rich meals can enhance insulin function
Sustained Energy: Fat and protein provide long-lasting energy without glucose fluctuations

FOR DIABETICS

Beef roast is an excellent protein choice. Pair with non-starchy vegetables (broccoli, spinach, cauliflower) and small portions of whole grains for balanced nutrition without blood sugar spikes.

Cultural Significance

Beef roast represents culinary excellence across multiple cultures, evolving from necessity to celebration.

In Western Cuisine:

British Sunday Roast - Traditional family meal with Yorkshire pudding and roasted vegetables
American Pot Roast - Comfort food staple, slow-cooked with vegetables
French Rôti de Boeuf - Elegant preparation with herbs and wine reduction

Global Variations:

Indian Anglo-Indian Roast - Spiced with garam masala, served with gravy
Latin American Asado - Open-fire roasted beef, social gathering centerpiece
Japanese Roast Beef Don - Thinly sliced over rice with ponzu sauce

Modern Culinary Trends:

Sous Vide Precision - Perfect medium-rare throughout using temperature control
Dry Aging - Enhanced flavor through controlled aging (14-28 days)
Reverse Searing - Low-temp roasting followed by high-heat sear for optimal texture
Grass-Fed Premium - Health-conscious consumers choosing sustainably raised beef

Nutritional Evolution:

Modern trimming techniques produce leaner roasts (0" fat trim) with more favorable fat profiles while maintaining protein quality and mineral content.

Compare & Substitute

Beef Roast vs Similar Proteins (Per 100g)

Nutrient	🥩 Beef Roast	🍗 Chicken Breast	🐟 Salmon	🍖 Pork Loin
Calories	212 kcal	165 kcal	206 kcal	143 kcal
Protein	33.4g	31g	22g	26g
Fat	7.6g	3.6g	13g	3.5g
Carbs	0g	0g	0g	0g
Iron	2.9mg	0.7mg	0.3mg	0.9mg
Zinc	7.8mg	1mg	0.4mg	2.4mg
B12	2.6mcg	0.3mcg	3.2mcg	0.7mcg
Selenium	33.1mcg	27.6mcg	36.5mcg	42.5mcg
Best For	Muscle gain, iron deficiency	Weight loss, lean protein	Omega-3, heart health	Budget-friendly lean protein

Frequently Asked Questions

Is beef roast good for muscle gain?

Yes, beef roast is exceptional for muscle building. With 28.4g of complete protein per 85g serving and 93% amino acid score, it provides all essential amino acids in optimal ratios for muscle protein synthesis.

Why beef roast excels for muscle gain:

Complete protein with all 9 essential amino acids
High leucine content (2.3g per serving) triggers muscle protein synthesis
Superior bioavailability compared to plant proteins
Contains creatine for explosive strength and power
Zinc (6.6mg) supports testosterone production and recovery

Best practices: Consume 85-100g serving within 2 hours post-workout; pair with complex carbs (sweet potato, quinoa) for optimal muscle glycogen replenishment; include 3-4 servings weekly as part of varied protein rotation.

Can beef roast help with iron deficiency?

Yes, beef roast is one of the best dietary sources for treating iron deficiency. It provides 2.5mg heme iron per serving (14% DV), which is absorbed 2-3 times more efficiently than non-heme iron from plants.

Iron absorption benefits:

Heme iron absorption: 15-35% (vs 2-20% for plant-based non-heme iron)
No need to pair with vitamin C for enhanced absorption
Not inhibited by phytates, tannins, or calcium like plant iron
Provides consistent iron delivery regardless of other meal components

Consuming beef roast 3-4 times weekly can significantly improve iron status, especially for menstruating women, athletes, and those with diagnosed iron deficiency anemia. Always confirm with blood tests and medical supervision.

How much protein is in beef roast?

Beef roast contains 28.4g of protein per 85g (3 oz) serving, or 33.4g per 100g. This represents 57% of the daily value based on a 50g protein diet.

Protein quality metrics:

Complete protein with all essential amino acids
Amino acid score: 93% (excellent)
Biological value: ~80 (high absorption and utilization)
Contains all branched-chain amino acids (BCAAs) for muscle recovery

For a 70kg person doing resistance training (1.6g protein per kg target), one serving provides 40% of daily protein needs.

Is beef roast keto-friendly?

Yes, beef roast is perfectly keto-friendly with zero carbohydrates, high protein (28.4g), and moderate fat (6.5g) per serving.

Keto advantages:

Zero net carbs - doesn't impact ketosis
High protein supports muscle preservation during fat loss
Moderate fat content (choose fattier cuts if needing more fat)
Rich in electrolytes (potassium 223mg, sodium 46mg)
B vitamins support energy metabolism during keto adaptation

Beef roast fits seamlessly into ketogenic (< 20g carbs daily), low-carb (< 100g carbs), and carnivore diets. Pair with high-fat sauces or butter for higher fat ratios if following strict keto macros (75% fat, 20% protein, 5% carbs).

What are the health risks of eating beef roast?

Moderate consumption (3-4 servings weekly) is safe for most people. However, excessive intake may present some concerns:

Potential risks with overconsumption:

Saturated Fat: 2.5g per serving; excessive intake may elevate LDL cholesterol in susceptible individuals
Heme Iron Overload: High heme iron can increase oxidative stress if consumed daily without antioxidant-rich vegetables
PRAL Score (14.9): High acid load; balance with alkaline vegetables (spinach, kale)
Cholesterol: 85mg per serving; limit if managing high cholesterol (consult doctor)
Environmental Impact: Beef production has higher carbon footprint than poultry or plant proteins

Mitigating strategies: Limit to 3-4 weekly servings; pair with antioxidant-rich vegetables (broccoli, spinach, bell peppers); choose grass-fed when possible; rotate with fish, poultry, and legumes; trim visible fat; avoid charring or high-heat cooking methods.

How often should I eat beef roast?

Recommended frequency: 3-4 times per week in 85-100g (3-3.5 oz) portions for most healthy adults.

Frequency by health goal:

Muscle Gain: 4-5 times weekly (rotating with other proteins)
Weight Loss: 3-4 times weekly (lean cuts only)
Iron Deficiency: 4-5 times weekly until iron levels normalize
Heart Health Concerns: 2-3 times weekly, focus on lean cuts
Diabetes: 3-4 times weekly (excellent for blood sugar control)
Pregnancy: 3-4 times weekly (for iron and protein needs)

Important: Balance beef with fish (2-3x weekly for omega-3s), poultry (2-3x weekly for lean protein), legumes (3-4x weekly for fiber), and plant proteins for optimal nutritional variety and reduced environmental impact.

CONSULT HEALTHCARE PROVIDER

Individuals with gout, kidney disease, high cholesterol, or cardiovascular conditions should consult their healthcare provider before increasing beef consumption.

Beef Roast: Calories, Nutrition and Health Benefits

Quick Nutrition Facts

Macronutrient Breakdown

Myth Busters

NutriScore by Health Goals